Super Tasty (Some Are Vegan Too!)

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

Love a healthy vegetarian wrap for lunch and 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.

20 Vegetarian Wraps: Super Tasty (Some Are Vegan Too!) | Hurry The Food Up

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 wraps for breakfast and lunch so there are some great ideas below.

See if you can find the apple and peanut butter wrap because it sounds amazing and I can’t wait for you to try it.

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!

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.

Pineapple Cottage Breakfast Burrito

Check out the recipe here


Protein: 16g

Calories: 395kcal

Ready in:15 minutes

Recipe by: Sharon

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.

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!

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!

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!


  • 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)
  • 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


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

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!
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

20 Vegetarian Wraps: Super Tasty (Some Are Vegan Too!)

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

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!

Falafel Wraps with Carrot-Hummus and Spinach


Protein: 9g

Calories: 268kcal

Ready in:30 minutes

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!

Sweet Potato Burritos

Check out the recipe here


Protein: 15g

Calories: 496kcal

Ready in:55 minutes

Recipe by: Lorena & HurryTheFoodUp

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!

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.

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.

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!

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.

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!

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!

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!

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!

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.

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.

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!

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.

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!


Be known by your own web domain (en)

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *