Packing your meals with flavor and nutrition has never been easier with these 18 delicious vegan wrap recipes! Whether you’re in search of quick dinners, seasonal favorites, or just some wholesome comfort food, we’ve got you covered. Dive into our roundup and discover how simple, healthy, and satisfying plant-based eating can be. Your taste buds (and your body) will thank you!
Avocado and Black Bean Vegan Wrap
Just when you thought wraps couldn’t get any better, this Avocado and Black Bean Vegan Wrap comes along to prove you wrong. Packed with flavor and ready in minutes, it’s the ultimate quick fix for your hunger pangs.
Ingredients
- For the wrap: 1 large whole wheat tortilla
- For the filling: 1/2 cup black beans (rinsed and drained), 1/2 avocado (sliced), 1/4 cup red bell pepper (diced), 1/4 cup corn (kernels, fresh or thawed if frozen)
- For the sauce: 2 tbsp vegan mayo, 1 tbsp lime juice, 1/2 tsp cumin, 1/4 tsp salt
Instructions
- In a small bowl, whisk together vegan mayo, lime juice, cumin, and salt to create the sauce. Set aside.
- Lay the whole wheat tortilla flat on a clean surface. Spread the sauce evenly over the tortilla, leaving a 1-inch border around the edges.
- Layer the black beans, avocado slices, red bell pepper, and corn on top of the sauce in the center of the tortilla.
- Fold the sides of the tortilla inward, then roll from the bottom up tightly to enclose the filling. Tip: Warm the tortilla for 10 seconds in the microwave for easier folding.
- Cut the wrap in half diagonally and serve immediately. Tip: For extra crunch, toast the wrap in a panini press for 2-3 minutes until golden.
Perfectly creamy avocado meets smoky black beans and sweet corn in every bite. Serve with a side of tortilla chips for an extra crunch or drizzle with hot sauce for a spicy kick.
Spicy Chickpea and Spinach Wrap
Bold flavors collide in this Spicy Chickpea and Spinach Wrap—packed with protein, fiber, and a kick that’ll wake up your taste buds. Perfect for lunch on the go or a quick dinner fix.
Ingredients
- For the filling:
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups fresh spinach, roughly chopped
- 1 tbsp olive oil
- 1 tsp cumin
- 1/2 tsp chili powder
- 1/4 tsp salt
- For the wrap:
- 4 large whole wheat tortillas
- 1/2 cup Greek yogurt
- 1 tbsp lemon juice
- 1/4 cup chopped cilantro
Instructions
- Heat olive oil in a skillet over medium heat (350°F).
- Add chickpeas, cumin, chili powder, and salt. Cook for 5 minutes, stirring occasionally, until chickpeas are slightly crispy.
- Tip: Smash a few chickpeas with the back of a spoon for varied texture.
- Add spinach to the skillet. Cook for 2 minutes, just until wilted. Remove from heat.
- In a small bowl, mix Greek yogurt, lemon juice, and cilantro to create a creamy sauce.
- Tip: For extra tang, add a pinch of lemon zest to the sauce.
- Warm tortillas in a dry skillet for 30 seconds on each side to make them pliable.
- Spread 2 tbsp of the yogurt sauce on each tortilla.
- Divide the chickpea and spinach mixture evenly among the tortillas.
- Tip: For added crunch, sprinkle with diced cucumbers or shredded carrots before rolling.
- Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling.
Wrap it up and dive into a meal that’s creamy, spicy, and utterly satisfying. Serve with extra sauce on the side for dipping, or slice in half for a colorful plate presentation.
Quinoa and Roasted Vegetable Wrap
Dig into this quinoa and roasted vegetable wrap for a lunch that’s both hearty and healthy. Packed with flavor and easy to make, it’s your next meal prep superstar.
Ingredients
- For the quinoa:
- 1 cup quinoa
- 2 cups water
- 1/2 tsp salt
- For the roasted vegetables:
- 2 cups mixed vegetables (bell peppers, zucchini, and red onion), chopped
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- For the wrap:
- 4 large whole wheat tortillas
- 1/2 cup hummus
- 1/4 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
Instructions
- Rinse the quinoa under cold water until the water runs clear to remove any bitterness.
- In a medium saucepan, combine the quinoa, water, and salt. Bring to a boil over high heat.
- Reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the water is absorbed. Tip: Let it sit covered for 5 minutes off the heat for perfect texture.
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Toss the chopped vegetables with olive oil, salt, and pepper. Spread them in a single layer on the baking sheet.
- Roast for 20-25 minutes, stirring halfway, until the vegetables are tender and slightly charred. Tip: Don’t overcrowd the pan to ensure even roasting.
- Warm the tortillas in a dry skillet over medium heat for about 30 seconds per side to make them pliable.
- Spread 2 tbsp of hummus on each tortilla. Top with quinoa, roasted vegetables, feta cheese, and parsley.
- Fold the sides of the tortilla over the filling, then roll tightly from the bottom to enclose the filling. Tip: Wrap in parchment paper for easy handling and to keep it intact.
This wrap boasts a satisfying crunch from the roasted veggies, a creamy texture from the hummus, and a fresh pop from the parsley. Try slicing it in half diagonally for an Instagram-worthy presentation.
Hummus and Grilled Zucchini Wrap
Pack your lunch with a punch! This Hummus and Grilled Zucchini Wrap is your go-to for a quick, nutritious meal that doesn’t skimp on flavor.
Ingredients
- For the wrap:
- 1 large whole wheat tortilla
- 1/2 cup hummus
- 1 medium zucchini, sliced lengthwise into 1/4-inch strips
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp black pepper
- For the filling:
- 1/4 cup shredded carrots
- 1/4 cup sliced cucumber
- 2 tbsp crumbled feta cheese
Instructions
- Preheat your grill or grill pan to medium-high heat (about 375°F).
- Toss the zucchini strips with olive oil, salt, and black pepper until evenly coated.
- Grill the zucchini for 3-4 minutes per side, or until you see prominent grill marks and the zucchini is tender.
- While the zucchini cooks, spread the hummus evenly over the whole wheat tortilla.
- Layer the grilled zucchini, shredded carrots, sliced cucumber, and crumbled feta cheese on top of the hummus.
- Roll the tortilla tightly, tucking in the sides as you go, to form a wrap.
- Cut the wrap in half diagonally for easy eating.
Crisp grilled zucchini meets creamy hummus in every bite, with a refreshing crunch from the veggies. Serve it with a side of sweet potato fries for the ultimate lunch combo.
Thai Peanut Tofu Wrap
Viral-worthy and veggie-packed, this Thai Peanut Tofu Wrap is your ticket to flavor town. Crispy tofu meets creamy peanut sauce, all hugged by a soft tortilla—**boom**, lunch is served.
Ingredients
- For the tofu: 14 oz extra-firm tofu, 1 tbsp cornstarch, 1 tbsp soy sauce, 1 tbsp vegetable oil
- For the sauce: 1/4 cup creamy peanut butter, 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp lime juice, 1 tsp sriracha
- For the wrap: 4 large flour tortillas, 1 cup shredded purple cabbage, 1/2 cup shredded carrots, 1/4 cup chopped cilantro, 1/4 cup chopped peanuts
Instructions
- Press the tofu for 15 minutes to remove excess water, then cut into 1-inch cubes.
- Toss tofu cubes with cornstarch and soy sauce until evenly coated.
- Heat oil in a non-stick skillet over medium-high heat. Add tofu and cook for 5 minutes per side until golden and crispy. Tip: Don’t overcrowd the pan to ensure crispiness.
- Whisk together peanut butter, soy sauce, maple syrup, lime juice, and sriracha in a bowl until smooth. Tip: Add a splash of water if the sauce is too thick.
- Warm tortillas in a dry skillet for 30 seconds per side to make them pliable.
- Spread 2 tbsp of peanut sauce on each tortilla, then layer with cabbage, carrots, tofu, cilantro, and peanuts. Tip: Roll tightly and tuck in the sides to prevent filling from falling out.
- Slice wraps in half and serve immediately.
These wraps are a crunchy, creamy, and slightly spicy dream. Try serving them with extra sauce for dipping or a side of mango slices for a sweet contrast.
Mexican Rice and Bean Wrap
Vibrant flavors and hearty textures collide in this Mexican Rice and Bean Wrap—your next meal prep hero or quick dinner fix.
Ingredients
- For the filling:
- 1 cup cooked white rice
- 1 cup black beans, rinsed and drained
- 1/2 cup corn kernels
- 1 tbsp olive oil
- 1 tsp cumin
- 1/2 tsp chili powder
- Salt to taste
- For the wrap:
- 4 large flour tortillas
- 1 cup shredded lettuce
- 1/2 cup diced tomatoes
- 1/4 cup sour cream
- 1/4 cup shredded cheddar cheese
Instructions
- Heat olive oil in a large skillet over medium heat (350°F).
- Add cooked rice, black beans, corn, cumin, chili powder, and salt to the skillet. Stir to combine. Tip: For extra flavor, toast the spices in the oil before adding other ingredients.
- Cook the mixture for 5-7 minutes, stirring occasionally, until everything is heated through.
- Warm the flour tortillas in a dry skillet for 30 seconds on each side. Tip: Keep them covered with a towel to stay soft.
- Divide the rice and bean mixture evenly among the tortillas.
- Top each with shredded lettuce, diced tomatoes, sour cream, and cheddar cheese. Tip: Add a squeeze of lime for a fresh zing.
- Fold the sides of the tortillas in, then roll tightly to form wraps.
Kick back and enjoy the creamy, crunchy, and slightly spicy flavors of your wrap. Serve it with a side of salsa or guacamole for an extra punch.
Mediterranean Falafel Wrap
Let’s dive into a Mediterranean Falafel Wrap that’s crispy, creamy, and packed with flavor—no fluff, just facts.
Ingredients
- For the falafel: 1 cup dried chickpeas (soaked overnight), 1 small onion (chopped), 2 garlic cloves (minced), 1/2 cup fresh parsley (chopped), 1 tsp cumin, 1 tsp salt, 1/2 tsp black pepper, 2 tbsp all-purpose flour, 1/2 tsp baking soda, Oil for frying
- For the wrap: 4 large flour tortillas, 1 cup shredded lettuce, 1/2 cup diced tomatoes, 1/4 cup diced red onion, 1/2 cup tahini sauce
- For the tahini sauce: 1/2 cup tahini, 1/4 cup lemon juice, 1/4 cup water, 1 garlic clove (minced), 1/2 tsp salt
Instructions
- Drain the soaked chickpeas and pat them dry with a paper towel.
- In a food processor, combine chickpeas, onion, garlic, parsley, cumin, salt, and pepper. Pulse until coarse but not pureed.
- Transfer the mixture to a bowl, add flour and baking soda, then mix well. Tip: The mixture should hold together when pressed; if not, add a bit more flour.
- Heat oil in a deep pan to 350°F. Shape the mixture into small balls (about 1.5 inches in diameter).
- Fry the falafel in batches for 3-4 minutes until golden brown. Tip: Don’t overcrowd the pan to ensure even cooking.
- Remove falafel and drain on paper towels. Tip: Keep them warm in the oven at 200°F while preparing the wraps.
- For the tahini sauce, whisk together tahini, lemon juice, water, garlic, and salt until smooth.
- Assemble the wraps: spread tahini sauce on each tortilla, top with lettuce, tomatoes, red onion, and falafel. Roll tightly and serve.
The falafel wraps boast a crispy exterior with a tender, herb-filled center, balanced by the creamy tahini sauce. Serve them with extra sauce for dipping or a side of pickled veggies for an extra tang.
BBQ Jackfruit Wrap
Dig into this BBQ Jackfruit Wrap that’s about to blow your mind with its smoky, sweet, and tangy flavors. Perfect for a quick lunch or a fuss-free dinner, this wrap is a game-changer for plant-based eats.
Ingredients
- For the BBQ Jackfruit:
- 2 cans (20 oz each) young green jackfruit in water, drained and rinsed
- 1 tbsp olive oil
- 1 cup BBQ sauce
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- For the Wrap:
- 4 large flour tortillas
- 1 cup shredded purple cabbage
- 1/2 cup diced red onion
- 1 avocado, sliced
- 1/4 cup chopped cilantro
Instructions
- Heat olive oil in a large skillet over medium heat. Add jackfruit and cook for 5 minutes, breaking it apart with a spoon as it heats.
- Stir in BBQ sauce, smoked paprika, garlic powder, and onion powder. Reduce heat to low and simmer for 10 minutes, stirring occasionally, until the jackfruit is tender and sauce is thick.
- Warm tortillas in a dry skillet over medium heat for 30 seconds on each side to make them pliable.
- Divide the BBQ jackfruit among the tortillas, placing it in the center of each.
- Top with shredded cabbage, diced red onion, avocado slices, and chopped cilantro.
- Fold the sides of the tortillas over the filling, then roll tightly from the bottom to enclose the filling completely.
- Slice each wrap in half diagonally and serve immediately.
Zesty and satisfying, these wraps pack a punch with their crunchy cabbage and creamy avocado contrast. Try serving them with a side of sweet potato fries for an unbeatable combo.
Curried Lentil and Kale Wrap
Unwrap your lunch routine with this Curried Lentil and Kale Wrap—packed with flavor, fiber, and a kick of spice that’ll make your taste buds dance.
Ingredients
- For the filling:
- 1 cup dried green lentils
- 2 cups water
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tbsp curry powder
- 1/2 tsp salt
- 2 cups kale, chopped
- For the wrap:
- 4 large whole wheat tortillas
- 1/2 cup Greek yogurt
- 1 tbsp lemon juice
Instructions
- Rinse the lentils under cold water until the water runs clear.
- In a medium saucepan, combine lentils and water. Bring to a boil over high heat, then reduce to a simmer. Cover and cook for 20 minutes, or until lentils are tender. Drain any excess water.
- Heat olive oil in a large skillet over medium heat. Add onion and garlic, sautéing for 3 minutes until translucent.
- Stir in curry powder and salt, cooking for 1 minute until fragrant.
- Add cooked lentils and kale to the skillet. Cook for 5 minutes, stirring occasionally, until kale is wilted.
- In a small bowl, mix Greek yogurt and lemon juice for the sauce.
- Warm tortillas in a dry skillet for 30 seconds on each side to make them pliable.
- Spread 2 tbsp of the yogurt sauce on each tortilla. Divide the lentil mixture among the tortillas, then fold in the sides and roll up tightly.
- Cut each wrap in half diagonally and serve immediately for the best texture.
Crunchy kale meets creamy lentils in a wrap that’s as nutritious as it is delicious. Try serving it with a side of mango chutney for an extra sweet and spicy kick.
Sweet Potato and Black Bean Wrap
Fuel your day with this powerhouse Sweet Potato and Black Bean Wrap—packed with flavor, fiber, and everything fiery. Perfect for meal prep or a quick lunch, it’s a veggie-loaded victory.
Ingredients
- For the filling:
- 1 large sweet potato, peeled and diced into 1/2-inch cubes
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- 1 can (15 oz) black beans, rinsed and drained
- 1/2 cup corn kernels (fresh or frozen)
- 1/4 cup diced red onion
- For the wrap:
- 4 large whole wheat tortillas
- 1/2 cup shredded Monterey Jack cheese
- 1/4 cup chopped cilantro
- 1 avocado, sliced
- 1/2 cup salsa
Instructions
- Preheat your oven to 400°F and line a baking sheet with parchment paper.
- Toss the sweet potato cubes with olive oil, salt, cumin, and smoked paprika until evenly coated. Spread them on the baking sheet in a single layer.
- Roast for 25 minutes, flipping halfway, until the sweet potatoes are tender and slightly caramelized.
- While the sweet potatoes roast, mix the black beans, corn, and red onion in a bowl. Set aside.
- Warm the tortillas in a dry skillet over medium heat for about 30 seconds per side to make them pliable.
- Divide the roasted sweet potatoes, black bean mixture, cheese, cilantro, avocado slices, and salsa evenly among the tortillas.
- Fold the sides of each tortilla inward, then roll tightly from the bottom to enclose the filling.
- Slice each wrap in half diagonally and serve immediately.
Enjoy the contrast of creamy avocado and melted cheese against the smoky sweetness of the potatoes. For an extra kick, drizzle with hot sauce or serve with a side of lime wedges.
Greek Salad Wrap with Vegan Feta
Spice up your lunch routine with this Greek Salad Wrap, packed with crisp veggies, tangy vegan feta, and a creamy dressing that’ll make your taste buds dance. Perfect for on-the-go munching or a quick, healthy meal that doesn’t skimp on flavor.
Ingredients
- For the wrap: 1 large whole wheat tortilla
- For the salad: 1 cup chopped romaine lettuce, 1/2 cup diced cucumber, 1/2 cup cherry tomatoes halved, 1/4 cup sliced red onion, 1/4 cup vegan feta crumbles
- For the dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp dried oregano, 1/2 tsp salt, 1/4 tsp black pepper
Instructions
- Prep the dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper until well combined. Tip: Let it sit for 5 minutes to let the flavors meld.
- Assemble the salad: In a large bowl, toss romaine lettuce, cucumber, cherry tomatoes, and red onion with the dressing until evenly coated. Tip: Add the vegan feta last to keep it from getting too soggy.
- Warm the tortilla: Heat the tortilla in a dry skillet over medium heat for 30 seconds on each side, or until pliable. Tip: Don’t overheat or it’ll become crispy and hard to roll.
- Fill and roll: Lay the tortilla flat, spoon the salad mixture onto the center, then fold in the sides and roll tightly from the bottom up.
- Serve: Cut the wrap in half diagonally for easy eating. Enjoy immediately for the best texture and flavor.
Pack this wrap for a picnic or slice it into pinwheels for a party appetizer. The crunch of fresh veggies against the creamy vegan feta and zesty dressing makes every bite a delight.
Buffalo Cauliflower Wrap
Zesty and bold, this Buffalo Cauliflower Wrap packs a punch with every bite. Crispy cauliflower meets spicy buffalo sauce, all hugged by a soft tortilla—your taste buds won’t know what hit them.
Ingredients
- For the cauliflower: 1 head cauliflower (cut into florets), 1 cup all-purpose flour, 1 cup water, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt
- For the buffalo sauce: 1/2 cup hot sauce, 1/4 cup melted butter, 1 tbsp vinegar, 1/2 tsp Worcestershire sauce
- For the wrap: 4 large flour tortillas, 1 cup shredded lettuce, 1/2 cup diced celery, 1/2 cup blue cheese dressing
Instructions
- Preheat oven to 450°F and line a baking sheet with parchment paper.
- In a large bowl, whisk together flour, water, garlic powder, paprika, and salt until smooth to create the batter.
- Dip each cauliflower floret into the batter, letting excess drip off, then place on the baking sheet. Tip: Ensure florets are evenly coated for maximum crispiness.
- Bake for 20 minutes, flip florets, then bake another 10 minutes until golden and crispy.
- While cauliflower bakes, mix hot sauce, melted butter, vinegar, and Worcestershire sauce in a bowl to make the buffalo sauce.
- Toss baked cauliflower in buffalo sauce until fully coated. Tip: For extra spice, add more hot sauce to taste.
- Warm tortillas in a dry skillet over medium heat for 30 seconds each side for flexibility.
- Assemble wraps by layering lettuce, celery, buffalo cauliflower, and a drizzle of blue cheese dressing on each tortilla. Tip: Roll tightly and slice in half for easier eating.
Great for a quick lunch or game day snack, these wraps offer a crunchy, spicy, and creamy combo that’s irresistibly messy. Serve with extra celery sticks and dressing on the side for dipping.
Asian Slaw and Tofu Wrap
Transform your lunch game with this crunchy, creamy Asian Slaw and Tofu Wrap—packed with flavor and ready in minutes.
Ingredients
- For the slaw: 2 cups shredded cabbage, 1 cup shredded carrots, 1/4 cup chopped cilantro, 2 tbsp sesame oil, 1 tbsp rice vinegar, 1 tbsp soy sauce, 1 tsp honey
- For the tofu: 1 block firm tofu (14 oz), pressed and cubed, 2 tbsp cornstarch, 1 tbsp vegetable oil, 1/2 tsp salt
- For assembly: 4 large tortillas, 1/4 cup mayonnaise, 1 tbsp sriracha
Instructions
- Press the tofu for 15 minutes to remove excess water, then cut into 1-inch cubes.
- Toss tofu cubes with cornstarch and salt until evenly coated.
- Heat vegetable oil in a pan over medium-high. Add tofu; cook for 5 minutes per side until golden. Tip: Don’t overcrowd the pan for crispier tofu.
- Whisk together sesame oil, rice vinegar, soy sauce, and honey in a large bowl.
- Add cabbage, carrots, and cilantro to the bowl; toss to coat with the dressing. Tip: Let the slaw sit for 10 minutes to soften slightly.
- Mix mayonnaise and sriracha in a small bowl for a spicy spread.
- Warm tortillas for 10 seconds in the microwave for flexibility.
- Spread sriracha mayo on each tortilla, then layer with slaw and tofu. Tip: Fold the sides of the tortilla in first for a tight wrap.
- Roll up tightly and slice in half to serve.
Now, the first bite delivers a crunch from the slaw, a kick from the mayo, and a satisfying chew from the tofu. Try serving it with extra sriracha on the side for heat lovers.
Roasted Beet and Arugula Wrap
Elevate your lunch game with this vibrant Roasted Beet and Arugula Wrap—packed with earthy flavors and a peppery kick, it’s a feast for the eyes and the palate.
Ingredients
- For the roasted beets:
- 2 medium beets, peeled and diced
- 1 tbsp olive oil
- 1/2 tsp salt
- For the wrap:
- 4 large whole wheat tortillas
- 2 cups arugula
- 1/2 cup crumbled goat cheese
- 1/4 cup chopped walnuts
- 2 tbsp balsamic glaze
Instructions
- Preheat your oven to 400°F.
- Toss the diced beets with olive oil and salt on a baking sheet.
- Roast for 25 minutes, or until tender and slightly caramelized, stirring halfway through.
- Warm the tortillas in a dry skillet over medium heat for about 30 seconds per side to make them pliable.
- Divide the arugula evenly among the tortillas, leaving a border for folding.
- Top with roasted beets, goat cheese, and walnuts.
- Drizzle each with balsamic glaze.
- Fold the sides of the tortillas in, then roll tightly from the bottom to enclose the filling.
- Cut each wrap in half diagonally for serving.
Crunchy walnuts and creamy goat cheese balance the earthy beets, while the arugula adds a fresh, peppery note. Serve these wraps with a side of sweet potato fries for a satisfying meal that’s as nutritious as it is delicious.
Pesto Veggie and White Bean Wrap
Dive into a lunch that packs a punch with minimal prep. This wrap is a vibrant, no-cook solution for busy days, blending creamy, crunchy, and fresh in every bite.
Ingredients
- For the spread: 1/2 cup basil pesto, 1/4 cup Greek yogurt
- For the filling: 1 cup canned white beans (rinsed and drained), 1 cup shredded carrots, 1 cup baby spinach, 1/2 cup sliced red bell pepper, 1/4 cup crumbled feta cheese
- For assembly: 2 large whole wheat tortillas
Instructions
- Mix the basil pesto and Greek yogurt in a small bowl until smooth for the spread.
- Spread half of the pesto mixture evenly over each tortilla, leaving a 1-inch border.
- Layer the white beans, shredded carrots, baby spinach, sliced red bell pepper, and crumbled feta cheese down the center of each tortilla.
- Fold the sides of the tortillas over the filling, then roll tightly from the bottom up to enclose.
- Cut each wrap in half diagonally for easy eating. Serve immediately or wrap in foil for a portable meal.
Zesty, fresh, and satisfying, this wrap offers a creamy contrast to the crisp veggies. Try it with a side of sweet potato chips for an extra crunch.
Mango and Black Rice Wrap
Bold flavors and vibrant colors collide in this mango and black rice wrap—a no-fuss, nutrient-packed meal that’s as Instagram-worthy as it is delicious.
Ingredients
- For the rice: 1 cup black rice, 2 cups water, 1/2 tsp salt
- For the wrap: 2 large whole wheat tortillas, 1 ripe mango (sliced), 1 avocado (sliced), 1/2 cup shredded purple cabbage, 1/4 cup chopped cilantro
- For the sauce: 2 tbsp peanut butter, 1 tbsp soy sauce, 1 tbsp honey, 1 tsp lime juice, 1/4 tsp red pepper flakes
Instructions
- Rinse 1 cup black rice under cold water until the water runs clear.
- In a medium saucepan, combine the rinsed rice, 2 cups water, and 1/2 tsp salt. Bring to a boil over high heat.
- Reduce heat to low, cover, and simmer for 30 minutes, or until the rice is tender and water is absorbed. Tip: Let the rice sit covered for 5 minutes off the heat for perfect texture.
- While the rice cooks, whisk together 2 tbsp peanut butter, 1 tbsp soy sauce, 1 tbsp honey, 1 tsp lime juice, and 1/4 tsp red pepper flakes in a small bowl until smooth. Tip: Add a splash of water if the sauce is too thick.
- Lay out 2 large whole wheat tortillas on a clean surface.
- Divide the cooked black rice evenly between the tortillas, spreading it in the center.
- Top each with sliced mango, avocado, shredded purple cabbage, and chopped cilantro.
- Drizzle the peanut sauce over the fillings. Tip: Fold the sides of the tortilla in first, then roll tightly from the bottom to prevent spills.
- Slice each wrap in half diagonally and serve immediately.
Amazingly, the creamy avocado and sweet mango balance the nutty black rice and spicy peanut sauce. Try serving these wraps with a side of extra sauce for dipping or a crisp, cold salad for a full meal.
Tempeh Bacon and Avocado Wrap
Craving a quick, protein-packed lunch that doesn’t skimp on flavor? This tempeh bacon and avocado wrap is your go-to. Layer smoky, crispy tempeh with creamy avocado and crisp veggies for a bite that’s downright addictive.
Ingredients
- For the tempeh bacon:
- 8 oz tempeh, sliced into thin strips
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 1 tsp liquid smoke
- 1/2 tsp smoked paprika
- 1 tbsp olive oil
- For the wrap:
- 1 large whole wheat tortilla
- 1/2 ripe avocado, sliced
- 1/4 cup shredded lettuce
- 2 tbsp vegan mayo
- 1/4 cup sliced cherry tomatoes
Instructions
- Preheat a skillet over medium heat and add 1 tbsp olive oil.
- Whisk together soy sauce, maple syrup, liquid smoke, and smoked paprika in a bowl.
- Toss tempeh strips in the marinade until fully coated, then let sit for 5 minutes.
- Cook tempeh in the skillet for 3-4 minutes per side, until crispy and browned. Tip: Don’t overcrowd the pan to ensure even cooking.
- Spread vegan mayo on the tortilla, then layer with tempeh bacon, avocado slices, lettuce, and tomatoes.
- Roll the tortilla tightly, tucking in the sides as you go. Tip: Warm the tortilla for 10 seconds in the microwave for easier rolling.
- Slice the wrap in half diagonally and serve immediately. Tip: Secure with a toothpick if it’s falling apart.
Loaded with contrasting textures and a smoky-sweet punch, this wrap is a lunchtime hero. Try it with a side of sweet potato fries or a crisp apple for the ultimate meal.
Sundried Tomato and Artichoke Wrap
Just when you thought wraps couldn’t get any better, this Sundried Tomato and Artichoke Wrap comes along. Packed with bold flavors and ready in minutes, it’s your new go-to lunch.
Ingredients
- For the wrap: 1 large flour tortilla, 1/2 cup sundried tomatoes (chopped), 1/2 cup artichoke hearts (drained and chopped), 1/4 cup feta cheese (crumbled), 1 tbsp olive oil
- For the sauce: 1/4 cup Greek yogurt, 1 tbsp lemon juice, 1 tsp garlic powder, 1/2 tsp dried oregano
Instructions
- Preheat a large skillet over medium heat (350°F) for 2 minutes.
- In a small bowl, mix Greek yogurt, lemon juice, garlic powder, and dried oregano to create the sauce. Set aside.
- Heat olive oil in the skillet, then add sundried tomatoes and artichoke hearts. Sauté for 3 minutes until slightly softened.
- Spread the sauce evenly over the flour tortilla, leaving a 1-inch border around the edges.
- Spoon the sautéed vegetables onto the tortilla, then sprinkle with feta cheese.
- Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling.
- Return the wrap to the skillet, seam side down, and cook for 2 minutes on each side until golden and crispy.
- Remove from heat, let cool for 1 minute, then slice in half diagonally.
Delight in every bite of this wrap, where the creamy sauce meets the tangy sundried tomatoes and artichokes. Serve it with a side of mixed greens for a refreshing contrast.
Conclusion
Just like that, you’ve got 18 scrumptious vegan wrap recipes to spice up your meal prep! Whether you’re craving something hearty, fresh, or packed with flavor, this roundup has you covered. We’d love to hear which wraps become your go-to—drop a comment below and don’t forget to share your favorites on Pinterest. Happy wrapping, friends!
Michael Johnson is the founder of Pan Mastery, Inspired by his blacksmith grandfather’s legacy has a deep appreciation for hand-crafted pots and pans, he provides invaluable guides, reviews, and recipes to enhance your culinary journey.