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Tangy Veggie Wrap (A Simple Protein Powered Lunch)

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Are you tired of cycling through the same old lunches every day? Spice things up with this tangy veggie wrap!

This veggie wrap is an easy lunch, elevated by its contrasting textures and flavours.

Two veggie wraps sit on the white plate | Hurry The Food Up

The sunflower seeds in this veggie wrap add an unexpectedly juicy and smoky flavour to the mix, while the carrots and bell peppers complement the flour tortillas with a snappy crunch.


Red bell pepper

Actually a fruit, not a vegetable, the red peppers in this tangy veggie wrap support your immune system with vitamin C and have an anti inflammatory effect.


Spinach is available year round but is freshest in spring, while kale or rocket can work for those who prefer other types of leafy greens.

Sunflower Seeds

The sunflower seeds in this veggie wrap should be dry fried to enhance their mild, nutty flavour.


The carrots add to the rainbow of colours in this tangy veggie wrap, and provide carotenoids, which our bodies convert to vitamin A.


Ginger is responsible for the titular tang of this veggie wrap, and may help to aid digestion.

Health benefits

Here’s a quick macro overview of 1 serving:

kcal 378kcal
Carbs 42g
Fat 16g
Protein 21g

These healthy wraps are vegetarian and egg free (and we’ve got more healthy vegetarian wraps right here!). 

Although sometimes a controversial leafy green, spinach is not to be sniffed at as the food with the third highest vitamin K ratings in the world, providing a crucial role in both bone health and blood clotting.

Just one of these vegetarian wraps contains a whopping 15 grams of protein and 20% of your daily value of fibre. 

This humble wrap contains more than 100% of your recommended vitamin A and C intake, making these delicious veggie wraps the ultimate convenience food that doesn’t compromise on health! 

How to make the best tangy veggie wrap

Time needed: 25 minutes

This veggie wrap is so quick to assemble. For more super laid back dishes, try these vegetarian recipes for beginners!)!

  1. Fry

    Start off by dry frying the sunflower seeds in a pan. Then relax, because this is the most ‘cooking’ this easy recipe requires.

  2. Prepare

    Prep the veg by cutting it into thin strips and grate the carrots.

  3. Mix

    Finally, peel the ginger, and mix with the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard to make a delicious tangy dressing.

  4. Lay

    Spread the dressing and lay the spinach over the wrap. Lay the vegetables along the center of the wrap and sprinkle the sunflower seeds on top.Tangy Veggie Wrap - For The Ultimate Picnic #vegetarian # wrap |

  5. Roll

    Season with sea salt and pepper to taste and roll the wraps as tightly as possible. Cut the wrap in half, enjoy and add this recipe to your weekly meal plans!

This veggie wrap is so quick to assemble, so start off by dry frying the sunflower seeds in a pan. Then relax, because this is the most ‘cooking’ this easy recipe requires (for more super laid back dishes, try these vegetarian recipes for beginners!)!

Prep the veg by cutting it into thin strips and grate the carrots.

Finally, peel the ginger, and mix with the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard to make a delicious tangy dressing.

Spread the dressing and lay the spinach over the wrap. Lay the vegetables along the center of the wrap and sprinkle the sunflower seeds on top.

Season with sea salt and pepper to taste and roll the wraps as tightly as possible. Cut the wrap in half, enjoy and add this recipe to your weekly meal plans!

Tangy veggie wrap FAQs

What can I put on a vegetable wrap?

Stick to fresh veggies, legumes like black beans for protein, and homemade dressings and sauces like this avocado hummus.

For more delicious recipes, try this paprika chickpea wrap and this protein packed vegan burrito.

Are veggie wraps good for weight loss?

Yes, veggie wraps can be one of the quickest healthy meals for losing weight (and a great cheap vegetarian meal!).

This veggie wrap contains 339kcal, sufficient for your lunch time calorie needs, and 15g of protein to help you feel full, maintain muscle and good for your health generally. 

For more nutritionally balanced weight loss meal, check out our meal plan.

Can I make them ahead?

Yes, these wraps can be made in advance and kept in the fridge overnight or during the day. This makes them perfect for lunch on the go, whether at work or school, or for dining al fresco!

How to store and re-heat?

These wraps can be stored in the fridge for a day or two to preserve the freshness of the veggies, but be careful not to leave them too long – nothing worse than a soggy wrap!

What to serve with tangy veggie wrap?

This tangy veggie wrap works well with dips such as this baba ganoush, or a side salad like this wedge salad with a creamy cashew dressing.

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Tangy veggie wrap variations and alternatives

We used lemon zest to add a citrus tang, but lemon juice works just as well if it’s all you have on hand. 

Cottage cheese and sour cream form the base of this veggie wrap’s delicious dressing, but if you’re making a vegan wrap, use creamy hummus or a vegan cream cheese instead. 

Adding bean sprouts is optional, but this is our favorite way to add an extra crunch to the fresh veggies in this wrap. 

Finally, the choice of wraps is yours: wraps with wholegrain wheat flour are healthiest and enhance the rich, natural flavors of the vegetables, but a tortilla wrap is the classic!

More wrap recipes

Check out these paprika chickpea wraps and these Korean lettuce wraps.

See the step-by-step instructions below for tangy veggie wraps in a flash!

Tangy Veggie Wrap
4.70 from 103 votes
Looking for a quick lunch that’s packed with colourful veg and plenty of flavour? This tangy veggie wrap has got it all!
Diet: egg-free
Prep Time:25 minutes
Total Time:25 minutes
Servings:2 wraps


  • 3 tbsp sunflower seeds
  • 1 tbsp pumpkin seeds
  • 2 small carrot (pre-grated or use a mini food processor to save time)
  • ¼ bell pepper, red (your favourite colour)
  • 1 small red onion
  • 1 small handful spinach (or similar)
  • 1 thumb ginger, fresh (grated)
  • ½ cup low fat cottage cheese
  • 2 tbsp low fat Greek yogurt
  • 1 tsp lemon zest
  • 3 tsp mustard (or try wasabi paste, but less!)
  • 2 wraps (we like wholegrain)
  • Salt and pepper to taste


  • ½ cup bean sprouts (they’re really healthy! And they add a lovely crunch too)


For the wrap:

  • Roast the sunflower seeds and pumpkin seeds in a pan without any oil/fat until golden brown.
    3 tbsp sunflower seeds, 1 tbsp pumpkin seeds
  • Peel and grate the carrots. Wash and dice the bell pepper (get rid of the seeds and white bits). The carrots are the biggest time-consumer here. To save time use pre-grated carrots or use a mini food processor to chop them up.
    2 small carrot, ¼ bell pepper, red
  • Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.
    1 small red onion, 1 small handful spinach, ½ cup bean sprouts

For the dressing:

  • Peel the ginger and grate it into a bowl. Add the cottage cheese, low fat Greek yogurt (or your vegan substitute), lemon zest and mustard and mix it well.
    1 thumb ginger, fresh, ½ cup low fat cottage cheese, 2 tbsp low fat Greek yogurt, 1 tsp lemon zest, 3 tsp mustard
  • Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
    2 wraps
  • Put the carrots, bell pepper, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
    Tangy Veggie Wrap - For The Ultimate Picnic #vegetarian # wrap |
  • Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible (without squishing the insides out!).
    Salt and pepper to taste
  • Cut the wraps into halves and serve. Enjoy!


IF YOU LIKED THIS RECIPE: Try out one of our other recipes – if you have a lot of spinach leaves left our satisfying Baked Eggs in Spinach and Tomato are a great breakfast or our delicious Spinach Tomato Quesadillas should hit the spot. Who wants to waste good food after all?
Please note our nutritional info uses wholegrain wraps and low fat cottage cheese.


Nutrition Facts
Tangy Veggie Wrap
Amount per Serving
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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 Please leave us a star rating on the recipe card if this delicious recipe has got you w-raptured!


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Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating

  1. I’m on your side with the mustard (except Wholegrain mustard which has much less of a kick) I’m not a huge fan but I find some foods just don’t taste quite the same without it. I’ve tried leaving it out of my homemade mayonnaise but it doesn’t taste right.

    I think we must be competing for worst place to live for sunny weather. I think we’ve managed a total of two really sunny days so far this year!

    1. Hahhaha, well with Berlin I’m quite happy so far. Not as good as Barcelona, but definitely better than Hamburg 😉

  2. 5 stars
    I love veggie wraps! When I do remember to eat, they’re my to go meal. I fill mine with spinach, rocket, avocado, cucumber and whatever veggie spread I may have. i’ll try out the mustard next time.

    Also Howie, ermmmm…..why are your photos so damn good? Here I am glowing green with photo envy!

    1. I guess rocket means arugula. What a great name for a plant. I think we should give more veggies awesome names. Maybe missile for carrot and we could call a cucumber crocodile. Thanks for the photo props! 🙂

  3. 5 stars
    Veggie wraps are the best! I love all of the flavours you used in these – the wasabi sounds great! This is the perfect, healthy, quick to make meal! Love this recipe!

    1. hahaha, Dave already had a feeling that this one could become quite popular. Great you like the look of it 🙂

      1. This looks so yummy. Is there anything else I could use besides cottage cheese? I’m a vegan.

        1. Hi Marie, tofu jumps out at me for this one, maybe mixed in with some soy yogurt to keep the creaminess? I think that would fit well 🙂

  4. Love it…looks so colorful..and it is much simpler than I thought it would be.

    1. Haha, that’s exactly what I thought when Dave came around with this recipe 😀

  5. 4 stars
    Tangy 🙂 ..I love tangy foods..and this looks super healthy and yummy.

  6. 5 stars
    What an insanely unique spin on a wrap!! Yogurt in a wrap?! Not many people think to ever do such a thing! ha!


    1. Hahaha, I thought yogurt in a wrap is a normal thing to do. Your perception is your reality, I guess 😉

  7. 5 stars
    Addictive personality you say? Hands down! :)) Those wraps are my kind of snack, especially on those days, when I’m too lazy to cook. I must admit I like mines with tuna and veggies, but yours look so darn good. P.S. Thanks for visiting my blog. I will see you around. 🙂 Wishing you guys a beautiful day! Cheers from Düsseldorf! 🙂

    1. Ah, Düsseldorf it is 😀
      Never would have thought of it.

  8. Dave, ein schmackhaftes Rezept. Unser Entertainer Team hat zwei Zutaten weggelassen (Lemone+Ginger), aber Zitrone tut´s auch. Vielen Dank für die anregenden Ideen. Die bisherigen Rezepte haben mich nämlich überzeugt. Liebe Grüße

    1. Na, wenn Dave nicht antwortet, dann mach ich das mal – Freut mich, dass euch das Rezept gefallen hat, freut mich umso mehr, dass du auch schon andere Rezepte ausprobiert hast!! Liebe Grüße 🙂

    2. Hey Antje! Sorry, sometimes comments slip past me somehow. I’m very pleased to hear you enjoyed it so much. It really is one of my absolute favourites at the moment. I’m making it for dinner tomorrow evening and I’m looking forward to it already. Actually, I have been since I went shopping… 🙂

  9. In #2: “Wash and dice the paprika”? Maybe the pepper? (I was frantically scanning the ingredient list for paprika…and wondering how I had missed washing and dicing it all these years…;)
    Other than that, the recipe looks great, I have saved it and will be trying it soon!

    1. Hi Laura!
      Thanks a lot for the comment, our mistake. I just updated it. Yep, it’s the bell pepper, thanks for mentioning!
      (In German bell pepper means Paprik. Must have mixed it up)

    2. Haha yep you were right Laura. That would naturally escape Howie and Kat (as Howie said, peppers are called paprikas here), and I’ve clearly been living here too long! But I would have loved to have seen you trying to wash and dice some powder 😀

  10. 5 stars
    DUDE this looks amazing. And you read my mind with the hummus substitute! Definitely gonna try this out!

    1. Deffo works great with hummus as well, especially if you pimp it up with some extra spices 🙂

  11. This looks so good! And I love that you include the nutrition breakdown! How large are the wraps you use? Also, I’m assuming 1 wrap equals a serving? I’m super stoked to try this this week!!

    1. Hi Hannah! Yep one wrap is one serving, they’re pretty filling. I normally eat two as a main meal though 😉

      The wraps are a standard shop bought size whether I buy or make them…roughly frisbee sized? Hope that makes sense. Enjoy…I haven’t eaten these for at least a week now but you’ve just tempted me again 🙂

  12. Trying this out – now !!

    1. Hahaa, thanks Poornima! Hope you liked them 🙂

  13. 5 stars
    Love to see you young people serving up delicious and very healthy food and sharing your recipes with us.
    My mouth is already dreaming of the next mouthful


    1. Thanks a lot Dee – glad you like our stuff, that’s really the biggest motivator to post more!! 😀

  14. 4 stars
    We had these for dinner tonight. Found it a bit bland to our taste so jazzed it up with some pickled red onions and tangy dressing I had in the fridge. Much better. Thank you for this recipe. I will definetly be using it again

    1. Love the pickled red onion idea Dayle! Thanks for sharing – I actually have half a jar in the fridge and have been wondering for a while now how to use them. I think I know 🙂

  15. 1 star
    I’m confused, this looks great, all the comments say it’s good too. I followed the recipe exactly and I really just can’t eat it, it’s terrible. I’m not picky eater by any means either. anything you can think that I could’ve messed up?

    1. Oh no! This comment actually hurt me quite deeply – I love this recipe! 🙁 hmmm I’m not really sure what to say. What did you not like about it? Could it be that one of the ingredients was off? I mean, not every food is for everyone….but still!

      1. Step 3 still says paprika instead of pepper. Perhaps you put some paprika in there?

        1. Good point Billie! Paprika = bell pepper in German. I might have written it by accident. It’s corrected 🙂

  16. 5 stars
    Or too much spinach perhaps? That could overpower everything else…

  17. Looks delicious! I will definitely try it.

  18. 4 stars
    Is there a cottage cheese substitute?

    1. Hi Angelica! Yes, there are definitely other things you could try. A soft cheese (like cream cheese or ricotta) would be fine. Scrambled eggs would also be nice, I’m sure. If you were looking for a vegan sub, some crumbled tofu would be great. The creamier, the better 🙂

  19. I would like to subscribe to your blog please.

    1. Hi Deborah, the easiest way to do that at the moment is to sign up for one of our (free) meal plans, and from there you can consent to receiving our newsletter 🙂

  20. 4 stars
    The wrap looks yum! I’m always for anything tangy and now that you have also shared the recipe, i cannot just miss out on trying it. Thanks for sharing.

    1. I heartily recommend it!

  21. 5 stars
    I am very Happy to see the health benefits of this tangy veggie wrap. my kids would be loving this. Wow Dave

  22. 5 stars
    This was SO good! I used the Spinach tortilla wraps, cream cheese instead of cottage cheese (it’s what I had on hand), and 1 tsp of wasabi paste, and yes, I am addicted! I’ve bookmarked it and will definitely make it again. Thank you for posting this!

    1. Hooray! I’m really happy to hear that, Larissa. I loooove this recipe 😀

      Hahaha now I know there’s at least one other person with the same addiction as me!

  23. 5 stars
    So glad I found this recipe! I’m the kind of person who will eat veggies, but I like them better fried or covered with cheese. My husband’s the kind of person who orders the side salad instead of fries with his meal. I’ve been making these wraps as lunches on weekdays and we both love them! I’m not a huge fan of raw onion, so I put less in my wrap. I’m really grateful to have found a quick and healthy lunch option that helps me get in some servings of vegetables and TASTES GOOD too! It’s a miracle!

    1. Hahahaha yes I know what you mean. Cheese can make most things taste better . I’m glad you love this wrap as much as I do! It’s been one of my favourite recipes since I first tried it. Thanks for writing Lauren, keep enjoying!

  24. Thanks Dude this tangy veggie wrap looks really delicious. I will try this now for my kids.

    1. I hope they liked the wrap 😀

  25. 5 stars
    I love this recipe for a fast, easy and healthy lunch I can take to work. I have modified a little by adding a little shredded cabbage which gives it even more tanginess.

    1. I always love to hear from people eating this wrap! It’s one of my all-time faves, too :). Thanks for writing!

  26. 5 stars
    I am addicted to these wraps,went a little heavy handed with the mustard first time round but I could eat these all the time,make extra so I can take to work for lunch the following day

    1. Haha thanks Kirsty! Glad to see I’m not the only one 😀

  27. Thanks for sharing. The wrap looks yum! I’m always for anything tangy and now that you have also shared the recipe, i cannot just miss out on trying it.

    1. Thank you Vicky! This wrap is definitely worth a try! It is so easy and full of taste! 🙂

  28. This looks yummy! I bet it will make a great change of pace from the same sandwiches I always pack for lunch. So colorful!

    1. Thank you Samar, we really hope you like the recipe!

  29. 5 stars
    This is the most flavourful wrap ever! The cottage sauce is simply delicious with the perfect tanginess .

    I omitted the seeds as I didn’t have any which I replaced with blanched broccoli and fresh tomatoes.

    For the dressing I doubled the cottage cheese.

    Thank you and congratulations on your recipe with comments from 2015 onward, this a gem <3

    1. Ahh thank you Nadie! I’m glad you love it as much as I do! Your add-ons sound great as well. A gem indeed, I’m happy you found it!

  30. 5 stars
    Absolutely delicious! I’ve had this recipe pinned for a while now and finally made it today for my husband and myself for a picnic lunch after a day of kayaking. I’ve already made one to take to lunch tomorrow for work. My new go-to favorite! YUMMMMM!

    1. Rachel, that is so good to hear!! Kayaking sounds great too, I hope you had a great time!! 🙂

  31. 5 stars
    I’ve made it 5 times since I first discovered the recipe, 5 days ago! Lol. No, it’s a really good wrap. I’m on a weight loss journey – I got the workouts down and was looking for something quick, nutritious and good to eat. I want to keep the nutrition part simple.
    I admit that I added a teaspoon of honey and for me it added a touch of sweetness to the tang of the ginger and lemon zest. Really good wrap. I think I’ll browse more of your recipes.

    1. What a wonderful review, Wy!! Really glad you found the wrap and it found you!

  32. Is the 339 calories per the whole wrap or just for half of the wrap?

    1. Hi Stephanie! In this case the 339 calories are for one whole wrap and its filling 🙂

  33. 5 stars
    One of the best recipes I’ve tried from your site! Ingenious combination of tastes and a delicious and easy, yet tasty meal.

    1. Hi Evi, good to read from you! Thanks for taking the time to give us your props. Makes our days! 🙂