Veggie Wrap Recipe

Your meal prep is about to get the makeover it needs. These easy, 20-minute veggie wraps stuffed with hummus, creamy avocado, spinach, and crisp veggies are the cat’s pajamas. I tossed the avocado in lime juice and topped the veggies with homemade Thai Peanut Sauce and some fresh cilantro to add a little Asian flair, but honestly, you can use any sauce you’d like.

Creamy, crunchy, and full of flavour, these wraps are a game-changer for busy households looking to take the stress out of lunch.

Let’s Make My Favourite Fresh Veggie Wrap

Need a little nudge to make these? Here’s why I’m so sold on them:

• As the weather warms up, I am feeling increasingly drawn toward no-cook recipes. This one does it right. No stove or oven needed (except to warm the tortillas for a moment). And those refreshing, crunchy veggies are SO appropriate for summer.
• I’m obsessed with the flavours here. The tangy lime brightens the creamy hummus, while the peanut sauce adds rich, satisfying depth.
• If you’re looking for an easy meal prep recipe, this is it. These wraps come together in less than 20 minutes, and they keep in the fridge for days. I love making a bunch for lunches throughout the week.

Notes on Ingredients

Head to the store (or, better yet, the farmers market) and grab the following ingredients (see the recipe card for exact measurements):

• Flour tortillas – Get the BIG ones! 10-inches or larger, ideally. Gluten-free tortillas will work just as well. Please note that lots of tortillas contain butter. So double-check that yours are vegan if that’s important to you.
• Hummus – Store-bought or homemade. My Classic Hummus would be ideal here, but you could also try my Roasted Red Pepper Hummus or this colourful Beet Hummus.
• Veggies – Baby spinach, shredded red cabbage, and thinly sliced carrot, cucumber (deseeded), and red bell pepper.
• Sliced avocado – A nice, big one. I prefer Hass avos for their excellent flesh-to-seed ratio.
• Lime juice – Freshly squeezed from the fruit for the best flavour.
• Seasoning – Salt and black pepper.
• Peanut sauce – You can grab some from the store, but I highly suggest taking a few extra minutes to whip up this easy Thai Peanut Sauce. Not a peanut sauce person? My easy Tahini Sauce would also be a hit.
• Fresh cilantro – If you don’t like cilantro, fresh parsley would be fine.

How to Make a Veggie Wrap

I swear these wraps couldn’t be any easier to make. Here’s a quick look at how to make them. For more detailed instructions, see the recipe card below.

• Prep the avo. Gently toss the avocado with lime juice, salt, and pepper.
• Warm the tortillas. Warm the tortillas until soft and flexible. You can do this in a microwave or a dry skillet.

• Roll. Fold the tortillas around the filling burrito-style.
• Cut. Let the wraps sit seam-side down for 1-2 minutes before slicing in half and serving.

Tips for the Best Wrap

As simple as they are, I do have a few tips and tricks that will help you ace this veggie wrap recipe:

• Lime juice hack. Tossing the avocado in lime juice not only adds flavour but also helps keep the avocado from browning. Lemon juice would also work, but doesn’t pair as well with the Thai peanut sauce.
• Warm the tortillas. Gently warming the tortillas makes them easier to roll without tearing.
• Deseed the cucumber. This will remove some of the moisture from the cucumber so the wraps don’t get soggy.
• Wrap tightly. When wrapping the tortillas around the filling. Wrap tightly so everything holds together.
• Rest. It might seem odd to let the wraps sit, seam-side down, for a bit before cutting them in half, but this helps seal the seam so the wraps hold their shape better.

Easy Variations

Want to change up some of the flavours? Add some protein? This recipe is highly adaptable. Here are a few fun ways to make it your own:

• Protein addition. The hummus contributes some protein to these wraps, but if you’d like to add more, layer in some edamame, tofu, tempeh, or soy curl “chicken”.
• Mediterranean flair. Drop the hummus and try a different spread, such as my Pistachio Pesto or this Roasted Garlic White Bean Dip. My Vegan Whipped Feta Dip would also be amazing. I’d swap out the Thai peanut sauce for olive oil or Pomodoro Sauce and the lime for some lemon juice.
• Tortilla swap. This recipe can easily be converted into a sandwich. Simply spread the hummus over slices of gluten-free sandwich bread and layer in the veggies, avocado, seasoning, and peanut sauce.
• Cut the carbs. If you’re watching your carbs, ditch the tortillas and opt for lettuce wraps instead. Butter lettuce or iceberg lettuce would be ideal.

Meal Prep and Storage

These wraps are GREAT for meal prep! Make a double or triple batch (depending on the size of your household) and pop ’em in the fridge for grab-and-go lunches. Just wrap the leftover/meal-prepped wraps tightly in a double layer of plastic wrap and store them in the fridge for up to 4 days.

Because they contain crisp, raw veggies, these wraps do not thaw well. That said, you could swap the raw greens and veggies out for cooked veggies. Sautéed spinach or kale, garlic-roasted asparagus, salt-roasted carrots, and/or air-fried roasted garlic would all be good options. Once your wraps are assembled, wrap them tightly in a double layer of plastic wrap and store them in the freezer for up to 3 months. Thaw the wraps in the fridge before serving.

More Sandwiches and Wrap Recipes

Looking for more easy lunch ideas? You’ve come to the right place:

• Make-Ahead Vegan Breakfast Sandwiches
• Chopped Cheese Sandwich (Vegan)
• Vegan Grinder Sandwich
• Smashed Chickpea Avocado Salad Sandwich
• BBQ Chickpea Wraps with Ranch Dressing