Wraps make the best easy lunch or light dinner. If you're out of ideas, here are 5 vegan wrap fillings that you can easily make at home. All of them can be made in less than 15 minutes with very little prep.
Wraps make a healthy meal that is filling and nutritious if you choose the right ingredients. They are also perfect for lunch boxes to take to work, school, picnics, or on a road trip.
If you like these lunch wraps recipes, you may also like this spring roll recipe in a rice wrap or this silken tofu omelette.
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Different types of wraps
- 2-ingredient red lentil wraps
- 2-ingredient quinoa wraps
- Homemade oat flour tortillas, high in dietary fiber
- Butter lettuce wraps: crunchy, light on the stomach, lower protein content, less practical to eat on the go
- Store-bought wraps: whole wheat tortillas, or gluten-free if needed.
Here are some gluten-free wrap options with clean ingredients (no gums): Coyotas cassava wraps, NUCO coconut wraps, and gluten-free Rise & Puff tortillas.
The ultimate vegan wrap formula
Here's exactly what you need to build a healthy and nutritious wrap that will keep you full for several hours.
- Tortilla wrap: store-bought wrap or homemade wrap (see recipes above)
- Protein: canned kidney beans, canned white beans, tofu, edamame
- Veggies: raw veggies (cucumber sticks, grated carrots, grated cabbage, diced tomatoes) or oven-roasted veggies (zucchini, red pepper, broccoli, sweet potatoes)
- Leafy greens: baby spinach, romaine lettuce, arugula
- Sauce: hummus, vegetable spread, vegan pesto, avocado mash, vegan cream cheese, vegan yogurt
1. Classic hummus veggie wrap
Hummus wraps are an absolute classic and are really easy to throw together. All you need are oven-roasted veggies, store-bought or homemade hummus, and the wrap of your choice (I highly recommend red lentil wraps here).
You can meal-prep the vegetables ahead of time for a super quick assembly. Simply roast your favorite veggies with a little olive oil, sea salt, and spices at 400°F (200°C) for 20 minutes.
Great options are bell peppers, broccoli, carrots, sweet potatoes, and zucchini. You can also add some fresh lettuce for some crispiness. Feel free to switch up the flavors with spicy or herby hummus.
2. Vegan avocado edamame wrap
This wrap with creamy avocado mash, edamame, and red onions is a real protein bomb. It's packed with flavor and inspired by avocado toast.
To make it, simply mash or blend the avocado with the edamame beans, tahini, lemon juice, fresh basil, fresh parsley, salt, and garlic powder. Spread it over the wrap of your choice and add fresh or pickled red onions and baby spinach.
I like to use frozen shelled edamame that I thaw in the microwave or on the stove. They are ready in no time and can easily be mashed with avocado.
3. High-protein smoked tofu wrap
This smoked tofu wrap with fresh veggies is the ultimate plant-based wrap. If you have never tried eating raw smoked tofu before, you're missing out! It's such a great alternative to chicken in vegetarian wraps.
Simply cut the tofu into strips and add them to your wrap with shredded carrots and red cabbage. I also like to buy pre-shredded veggies at the grocery store for a super quick wrap assembly. For extra creaminess, you can make a vegan coleslaw dressing or this vegan Caesar dressing.
Using raw tofu is not only delicious but also extremely time-saving. However, if time allows, feel free to meal-prep crispy tofu for your wraps.
4. Vegan Mexican-inspired wrap
It's no secret that this Mexican-flavored wrap is inspired by traditional burritos. It's juicy, loaded with beans and veggies, and insanely delicious.
All you need to do is prepare a kind of salsa with avocado, diced tomatoes, fresh cilantro, and lime juice. Add in kidney beans (or black beans) and corn for the ultimate burrito-style wrap. I also like to add some vegan cream cheese or unsweetened soy yogurt as a sour cream substitute.
Use canned beans and corn for this recipe. They are super practical and can be used right after rinsing them under cold water.
5. Mediterranean pesto wrap
This Mediterranean pesto wrap feels like sunshine in your mouth. It's super crunchy, refreshing and so good that I could eat it every day.
In a bowl, combine drained and rinsed white beans from a can, fresh diced tomatoes, diced cucumber, sun-dried tomatoes that you cut into pieces, and a little bit of lemon juice.
Spread some (store-bought or meal-prepped) vegan pesto onto the wrap of your choice and add several tablespoons of the white bean mixture. Top it off with arugula to make it perfect.
Elo's tips
- Add cooked quinoa or brown rice to your wrap to make it extra filling.
- Don't overfill the wrap to prevent it from tearing or falling apart when eating.
- Don't make the wraps more than 16 hours ahead of time to prevent the from getting soggy.
Frequently asked questions
You can store wraps rolled up in an airtight container or on a plate covered with plastic wrap or beeswax food wrap. Keep them in the refrigerator for up to 3 days. This is valid for store-bought and most homemade wraps.
Yes! Wraps are great for meal-prepping. I do, however, recommend storing the wraps and the filling separately until shortly before eating. But you can for instance make your wrap at night and eat it the next day for lunch.
Once you added your fillings, fold both sides into the middle of the tortilla. Then, bring up the bottom flap and start rolling until you obtain and perfect wrap. This technique should prevent anything from falling out.
If you like warm wraps, you can heat the tortilla in a pan over medium heat until warm and slightly crispy. My classic hummus wrap tastes great warm.
The recipe
5 Vegan Wrap Fillings (Easy & High-Protein)
Ingredients
- 4 wraps see notes
1) Hummus veggie wrap
- 1 red pepper washed and chopped
- 3-4 carrots washed and chopped
- 1 small broccoli washed and chopped
- 2-4 tablespoons hummus
- Olive oil
- Salt
2) Avocado edamame wrap
- 1 avocado pitted
- 1 cup frozen edamame thawed
- 1 tablespoon tahini
- ½ lemon juiced
- ⅛ teaspoon garlic powder
- 1 pinch of salt
- ¼ cucumber washed and cut into sticks
- Pickled red onions optional
- 2 teaspoons sesame seeds optional
3) Smoked tofu wrap
- ½ block smoked tofu drained and sliced
- 2 handfuls shredded carrots washed
- 2 handfuls shredded red cabbage washed
- 4 tablespoons vegan Greek yogurt sub vegan mayo
- 2 teaspoons apple cider vinegar sub lemon juice
- 1 teaspoon maple syrup
- 1 teaspoon mustard
- Salt, pepper
- Fresh dill optional
Mexican-inspired wrap
- 1 avocado diced
- 1 tomato washed and diced
- 1 handful fresh cilantro washed and chopped
- 7 ounces canned kidney beans or black beans drained and rinsed
- 3 tablespoons canned corn drained and rinsed
- ½ lime juiced
- 1 pinch of salt
- 2-4 tablespoons vegan cream cheese optional
Mediterranean pesto wrap
- 2 tomatoes washed and diced
- ½ cucumber washed and diced
- 7 ounces white beans drained and rinsed
- 4 tablespoons sun-dried tomatoes in strips
- ½ lemon juiced
- 1 pinch of salt
- 2-4 tablespoons vegan pesto
- 2 handfuls arugula washed
Instructions
1) Hummus veggie wrap
- Place the veggies on a baking sheet with salt and a drizzle of olive oil. Bake for 20 minutes at 400°F (200°C). Let them cool down. Spread hummus onto your wrap, and top with the roasted veggies and lettuce.
2) Avocado edamame wrap
- Mash or blend the avocado with the edamame, tahini, lemon juice, garlic powder, and salt. Spread it onto your wrap and top with cucumber sticks, pickled red onions (if using), and sesame seeds (if using).
3) Smoked tofu wrap
- Mix the vegan yogurt with apple cider vinegar, maple syrup, mustard, salt, and pepper. Pour half the dressing onto the shredded carrots and cabbage. Spread some yogurt dressing onto your wrap and top with the coleslaw mix, tofu slices, and fresh dill (if using).
4) Mexican-inspired wrap
- Add the diced avocado, diced tomatoes, diced cucumber, cilantro, kidney beans, and corn to a mixing bowl and toss with lime juice and salt. Spread some vegan yogurt or cream cheese onto your wrap and top with the mixture.
5) Mediterranean pesto wrap
- Add the diced tomatoes, diced cucumber, white beans, and sundried tomatoes to a mixing bowl and toss with lemon juice and salt. Spread some vegan pesto onto your wrap and top with the mixture and arugula.
Notes
- Homemade wrap recipes: 2-ingredient red lentil wraps or 2-ingredient quinoa wraps
- Gluten-free wrap options with clean ingredients (no gums): Coyotas cassava wraps, NUCO coconut wraps, and gluten-free Rise & Puff tortillas.
- The nutrition facts were calculated for the Mexican-inspired wrap.
Nutrition
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