20 Vegetarian Wraps: Super Tasty (Some Are Vegan Too!)
- Updated on Nov 27, 2022
Love a healthy vegetarian wrap for lunch and you’re looking for new wrap-filling ideas? Then this is the list for you!
I’ve found you 20 delicious vegetarian wrap recipes to give you loads of veggie inspiration.
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Whether you like fresh veggies, creamy hummus, or leafy greens in your flour tortillas you can always bet on a wrap being a really easy lunch option.
They’re also really healthy if you pack them with loads of nutritious ingredients. Healthy wraps are an easy way to get vitamin c and dietary fiber into your day.
Let’s take a look at these top 20 tasty vegetarian wraps!
I’ve found you a lot of awesome wraps for breakfast and lunch so there are some great ideas below. Of course, if you want wraps for dinner, that’s no problem either 😉
See if you can find the apple and peanut butter wrap because it’s amazing and I can’t wait for you to try it (and then try this banana peanut butter wrap!!).
Breakfast Wraps
If cereal and toast aren’t your jam (excuse the pun!) then having a wrap or burrito instead is a great way to try new breakfast items.
Especially as they will keep you feeling full until lunch!
1. Breakfast Egg Burrito
Bonus: a great grab-and-go breakfast option
Did someone say burrito? Try our breakfast egg burrito recipe to wrap a perfect high-protein dish with healthy fillings (then try some of these other delicious egg recipes for breakfast!).
2. Pineapple Cottage Breakfast Burrito
Bonus: packed with protein for the morning rush
These are the best breakfast burritos we’ve ever had! This an incredibly quick and easy recipe to follow, with just four simple steps. In the end, you get to enjoy a healthy, high-protein bite – starting your day the best way possible.
3. Mexican Style Breakfast Wraps
Recipe by: HurryTheFoodUp
Bonus: a little bit of Mexican for your morning
Super-speedy like the Mexican mouse, these breakfast wraps are an awesomely quick way to start a healthy day!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
4. Granola Apple Wraps
Protein: 9g
Calories: 294 kcals
Ready in: 5 minutes
Recipe by: TwoHealthyKitchens
Bonus: a sweet breakfast alternative
These crunchy Peanut Butter Sandwich Wraps are fast, easy and so adaptable! They’re full of fruits, whole grains, and protein for quality, sustained energy.
Perfect for on-the-go meals, and for make-ahead meal prepping!
Veggie Lunch Wraps
I’ve split these delicious veggie wraps into veggie and vegan so you can pick your favorite depending on your preference. Hope you love them all!
5. Tangy Veggie Wrap
Bonus: contains ginger for a tangy hit
Looking for a quick lunch that’s packed with colorful veg and plenty of flavors? This tangy veggie wrap has got it all!
Ingredients
- 3 tbsp sunflower seeds
- 2 small carrot (pre-grated or use a mini food processor to save time)
- 1 small red onion
- ¼ bell pepper, red (your favourite colour)
- 1 small handful spinach or similar
- 1 thumb ginger, fresh (grated)
- ⅓ cup low fat cottage cheese (use regular if you prefer)
- 2 tbsp sour cream
- 1 tsp lemon zest
- 3 tsp mustard (or try wasabi paste, but less!)
- 2 wraps (we like wholegrain)
- Salt and pepper to taste
Optional
- ½ cup bean sprouts (they’re really healthy! And they add a lovely crunch too)
Instructions
For the wrap:
- Roast the sunflower seeds in a pan without any oil/fat until golden brown.
- 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.
- Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.
For the dressing:
- Peel the ginger and grate it into a bowl. Add the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard and mix it well.
- Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
- Put the carrots, bell pepper, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
- 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!).
- Cut the wraps into halves and serve. Enjoy!
NOTES
Nutrition
6. Chickpea Wraps
Bonus: warming Mediterranean flavors
Chickpea Wraps – these firm faves are really easy to make, super tasty, and oh-so-satisfying. We’ll even show you how to roll them properly!
7. Falafel Wraps with Hummus
Recipe by: HurryTheFoodUp
Bonus: go Greek this lunchtime
Falafel and hummus are the ultimate pairing – and when thrown inside a tortilla wrap with a great sauce? See for yourself!
8. Sweet Potato Burritos
Bonus: filling and flavorful
Sweet Potato Burritos – bursting with Mexican flair and tantalizing flavours, this authentic recipe is easy to make for one or the whole big family!
9. Spinach Wraps
Protein: 7g
Calories: 204 kcals
Ready in: 1 hour 10 minutes (just 15 minutes prep)
Recipe by: VegRecipesOfIndia
Bonus: full of iron to fuel your day
Spinach wraps are delicious and healthy to serve for lunch or dinner. A savory spinach filling is loaded into a tortilla or roti or your favorite wrap then rolled and ready to enjoy.
10. Halloumi Wraps
Protein: 23.6g
Calories: 462 kcals
Ready in: 30 minutes
Recipe by: TheLastFoodBlog
Bonus: a filling veggie wrap for lunch
Halloumi wraps with roasted chickpeas and a minty yogurt sauce. These spicy wraps are super tasty, filling, and great for lunch or dinner.
11. Sweet Potato & Bean Taquitos
Protein: 7.8g
Calories: 210 kcals
Ready in: 20 minutes
Recipe by: TheHappierHomemaker
Bonus: yummy Mexican flavors to get your tongue tingling
Try these hearty Sweet Potato Black Bean Taquitos for your next #MeatlessMonday meal!
Dairy and meat free-simply replace the flour tortillas with corn tortillas to make the recipe gluten-free as well!
12. Rainbow Veggie Pinwheels
Protein: 13g
Calories: 304 kcals
Ready in: 25 minutes
Recipe by: DinnerAtTheZoo
Bonus: cute, colorful and perfect for lunchboxes
A rainbow of veggies and chicken are combined with ranch spread on a rolled tortilla to make healthy and delicious pinwheel sandwiches.
13. Curried Chickpea Salad Wrap
Protein: 9.1g
Calories: 290 kcals
Ready in: 15 minutes
Recipe by: TheCheekyChickpea
Bonus: delicious and filling
This easy Curried Chickpea Salad Wrap is ready to eat in just 15 minutes. The chickpea and vegetable filling is dressed in a curry dressing, packing this simple meal prep option with plenty of warm and vibrant flavors.
Vegan Lunch Wraps
Enjoy these delicious vegan wrap recipes, they make the perfect lunch!
14. Vegan Lettuce Wraps
Bonus: Korean-inspired and carb free
Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu!
15. Speedy Vegan Burrito
Recipe by: HurryTheFoodUp
Bonus: tasty tofu and tomato
The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch, or dinner!
16. Easy Vegan Hummus Wraps
Protein: 10g
Calories: 261 kcals
Ready in: 10 minutes
Recipe by: FoodSharingVegan
Bonus: take the hummus and the dips in one wrap
These meal-prep-friendly vegan hummus wraps are packed with color, flavor, and nutrients for a healthy, satisfying, fuss-free lunch, dinner, or snack!
Dairy-free, vegan, and 100% customizable, they’re ready to be devoured in just 10 minutes!
17. Buffalo Cauliflower Vegan Wrap
Protein: 8g
Calories: 329 kcals
Ready in: 50 minutes
Recipe by: ElsieTriesToCook
Bonus: you won’t miss chicken with this meaty veg
Delicious tangy and spicy roasted buffalo cauliflower in a vegan wrap. A perfectly healthy and hearty plant-based lunch.
18. Tofu Thai Wrap
Protein: 14g
Calories: 404 kcals
Ready in: 15 minutes
Recipe by: XOXOBella
Bonus: full of color and flavor
This gluten-free tofu Thai wrap is delicious! As well as being a vegan and gluten-free wrap, it’s easy to make.
The coconut almond butter dip goes so well with it. If you are looking for a vegan gluten-free lunch recipe, try out this easy tofu wrap.
19. Baked Pizza Burrito
Protein: 13g
Calories: 277 kcals
Ready in: 30 minutes
Recipe by: VeggiesDontBite
Bonus: delicious pizza in a wrap sounds like heaven
You’re going to be blown away at how simple and incredibly flavorful this pizza burrito is! Made in under 30 minutes, vegan and so easy to put together!
20. Vegan Mediterranean Wrap
Protein: 12g
Calories: 347 kcals
Ready in: 30 minutes
Recipe by: TheStingyVegan
Bonus: Mediterranean flavors to tingle those taste buds
These vegan Mediterranean wraps feature smashed chickpeas, colorful veggies, and a tangy herby tzatziki sauce (if you like these you should check out these vegan mediterranean recipes!).
These fast and easy vegan wraps can be made ahead for a packed lunch or quick snack when you’re on the go.
Vegetarian Wrap FAQs
I’ve answered some of your top wrap questions
How many calories are in a tortilla?
There are around 181 calories in 1 tortilla. Obviously this varies depending on the size.
How do you avoid soggy wraps?
I think the best way to avoid getting soggy wraps is to eat them as soon as they’re constructed.
This means any leftovers for the next day shouldn’t be constructed before storing as any wet ingredients would make the wrap go soggy overnight.
If you want to take one to work, maybe don’t choose a hummus wrap or delicious wraps with vegan cream cheese in for example.
The wet ingredients in these are likely to make the tortilla soggy.
Alternatively, take your wet and dry ingredients separately in an airtight container and put them all together at work.
What can you put in a tortilla wrap?
You can put pretty much anything in a tortilla wrap!
Throw in your favorite veggies, anything from red onions, green pepper, sweet potatoes, to black beans.
Add rice to make a rice wrap, you can also add accompaniments like sour cream, bbq sauce. If it will fit in a wrap, throw it in! Try the delicious recipes above to start.
Are wraps healthy for you?
Yes, wraps are healthy for you – if you add healthy ingredients of course!
It also depends on the tortilla wrap. Whole wheat tortillas are better than plain flour tortillas, they are going to be higher in fiber and fill you up for longer.
If you can, just add vegetables. If you need to add protein make sure it is a lean protein.
If you want to add something like hummus, why not make homemade hummus that will be healthier for you than store-bought.
Wraps can make the best healthy meals, just remember that adding sauces can also add calories.
I really hope you loved my collection of vegetable wraps! They are a great option for healthy eating. Which did you prefer, the veggie or vegan recipes? Let me know down below.
If you enjoyed this list you’ll also love these 29 Healthy Quick Lunch Ideas for sure!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
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