Vegetable Wrap – Rachel Cooks®

A Veggie wrap, rolled with hummus, sliced ​​cheese and crunchy veggies makes a filling lunch whether at home or on the go. Be sure to try all the variations or create your own veggie wrap.

Recipe overview

Why you will love it: Veggie wraps are perfect for lunches on the go, picnics, a simple lunch at home, or a light dinner.

How long does it take: 10 mins
Equipment needed: sharp knife
Servings: 1 (or any number)

Cross section of several vegetarian wraps.

Sometimes lunch is my least favorite meal of the day. I’m often rushing around and preparing lunch feels like a chore.

When my kids were younger, we were all tired, hungry, and maybe even cranky after returning home from errands, dates, or field trips. Waiting half an hour for lunch was really too long, and it still is today, even though my kids are older.

The last thing I want to do is spend a lot of time preparing lunch. No, I don’t think it is latest what i want to do but it’s up there.

So I’m always trying to find ways to mix up lunch a bit. I like to try something new, try to keep things interesting but still healthy.

You might be thinking, “Yes, Rach, to put it mildly, you’ll be home for lunch. I’m stuck in my cubicle at work.”

That doesn’t have to mean PB&J every day! There are tons of healthy and creative options that will have you looking forward to lunch. A good example is this veggie wrap: it’s healthy, filling, and you can eat it in under 10 minutes.

About this recipe

I almost hesitate to call this a recipe. It’s really more of an idea or a suggestion. A veggie wrap can be anything, depending on what you like or what you have in your fridge at the moment.

Actually it doesn’t have to be Vegetarian wrap. If you wish, you can add sliced ​​deli meat. Check out the recipe links below for many more wrap ideas.

Repeat, This vegetarian wrap is really easy to make, incredibly versatile and packed with lots of fresh, healthy ingredients.

Get really creative with it. I will give you many suggestions, but I am sure that you will also think of your own.

Wrap with vegetable filling held in one hand.

For exact measurements, directions, and nutritional information, see the recipe card below.

what you will need

  • Wrap: This can be as simple as a flour tortilla. I love whole wheat tortillas. You can also buy spinach or tomato wraps or low carb wraps. There are all sorts of options out there. Substitute a hearty lettuce leaf for a carb-free wrap or one of the carb-free wraps on the market such as: B. an egg white wrap.
  • Spread: A spread not only helps stick everything together, it adds protein and flavor. Choose from hummus, bean spread (try this delicious black bean spread), flavored cream cheese, or guacamole.
  • Sliced ​​Cheese: There are so many options, from provolone to spicy cheddar to pepper jack. If you prefer, try crumbled cheeses like feta, blue cheese, or gorgonzola.
  • Vegetables: Crispy, thinly sliced ​​vegetables complete the wrap. Choose from radishes, cucumbers, peppers, celery and so on. Chopped tomatoes are great too. Try olives or capers for a savory twist. Roll in sprouts, roasted peppers or pickled red onions.
  • Spinach: Of course, spinach isn’t the only choice either. Any faint leafy green will work.
Ingredients required for recipe.

How to make a veggie wrap

Once you’ve decided what to include in your wrap, it’s time to get started.

First prepare the vegetables. Wash and dry them thoroughly. You don’t want watery packaging. It is best if the vegetables are thinly sliced, julienned, or shredded. If they’re cut too thick and chunky, the wrap can be difficult to roll and they tend to fall out more easily.

Place the foil on a counter or cutting board. Spread the hummus thinly on the wrap. Don’t go all the way to the very edge; Leave about a 1/2 inch border so the spread doesn’t ooze out on your fingers as you eat.

Now for the filling. Place the sliced ​​cheese and then the veggies you chose. Finish with spinach leaves. Don’t be tempted to stack the fillings too high. I always get carried away and then realize that it is impossible to roll up the cloth.

Unrolled packaging showing filling.

To roll up the wrap, make a small fold on the bottom to accommodate the fillings. This part is optional, but it helps. Then roll the wrap from side to side. Secure with a toothpick or wrap tightly in plastic wrap if you’re eating on the go.

Wrap is rolled.

Enjoy! Make lunch an event the way it should be. You’ll be so glad you did when the 3pm burglary hits. I guarantee you, having lunch like this will make you feel a lot better than going to a fast food place on your way home. I’m just saying.

More combinations

  • Spinach wrap with vegetable cream cheese, provolone cheese and your choice of vegetables.
  • Tomato wrap with balsamic glaze or Italian dressing, mozzarella cheese and your choice of vegetables. Try tomatoes, red onions and fresh basil for a Mediterranean vibe.
Open packaging with filling.
  • Multigrain wrap with guacamole, black beans, pepper jack cheese, your choice of vegetables and pickled red onions.
Southwestern style wrap.

Make it your own

  • For a Panini style wrap, Heat a pan over medium-high heat. Once the pan is hot, add a dollop of butter or olive oil. Lightly brown the wrap on all sides. Serve immediately.
  • For a Low carb variantwrap everything in a large lettuce or cabbage leaf.
  • Add a dressing, dip or balsamic reduction.
  • Try one of the wrap recipes below.

storage tips

The veggie wrap is best served immediately or the day it is made. If you want to make veggie lunch box wraps, wrap them tightly in plastic wrap. They keep in the fridge for a few days.

For best results when preparing wraps ahead of time, avoid watery vegetables like tomatoes or runny dressings. I find cream cheese spreads or bean spreads hold up better than hummus or guacamole.

Three wraps, cut in half and stacked on a plate.

More wrap recipes

Did you do this? Leave a review below and tag me @rachelcooksblog on Facebook, Instagram or Pinterest!

Cross section of several vegetarian wraps.

Preparation time: 10 minutes

Total time: 10 minutes

1 portion

Prevent your screen from going dark

A veggie wrap rolled with hummus, sliced ​​cheese, and crunchy veggies makes a filling lunch whether at home or on the go. Be sure to try all the variations or create your own veggie wrap.


  • Spread hummus (or spread of your choice) evenly on one side of the wrap, leaving a border about 1/2 inch around the edge.

  • Arrange the cheese slices about ¾ of the way to the end. Layer the carrot, cucumber and radish and finish with the spinach.

  • Roll the wrap tightly and secure with string or a toothpick. Best enjoyed immediately or on the same day.


  • Nutritional information is calculated using 2 tablespoons of hummus.
  • Have fun customizing this wrap with your favorite flatbread, hummus, and sliced ​​cheese flavors.
  • Instead of hummus, try guacamole, flavored spreadable cream cheese or black bean spread.
  • Try different vegetables: red peppers, sprouts, pickled red onions or pickled radishes.
Try these combinations:
  • Spinach wrap, vegetable cream cheese, provolone cheese, vegetables of your choice
  • Tomato wrap, balsamic glaze, mozzarella, vegetables of your choice (we recommend tomatoes, red onions, basil)
  • Multigrain Wrap, Guacamole, Black Beans, Pepper Jack Cheese, Your Choice of Vegetables, Pickled Red Onions

Nutritional Information

Portion: 1wrap, Calories: 304kcal, Carbohydrates: 11G, Protein: 16G, Fat: 22G, Saturated Fatty Acids: 11G, Polyunsaturated fat: 2G, Monounsaturated fatty acids: 5G, Cholesterol: 57mg, Sodium: 525mg, Potassium: 367mg, Fiber: 3G, Sugar: 3G, Vitamin A: 6652ie, Vitamin C: 9mg, Calcium: 443mg, Iron: 1mg

This website provides approximate nutritional information for convenience and courtesy only. Nutritional data is collected primarily from the USDA Food Composition Database, where available, or other online calculators.

Did you do this?Make sure to upload a photo and tag me at @RachelCooksBlog. I love seeing what you made!

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