Looking to add more plant-based options to your meal rotation? These vegan wraps are bursting with flavor and nutrition, perfect for lunch, dinner, or meal prep.
Transform your everyday meals with these creative vegan wraps.
Each recipe combines fresh ingredients, bold flavors, and satisfying textures that’ll keep you coming back for more.
Whether you’re a longtime vegan or just exploring plant-based options, these wraps deliver the perfect balance of taste and nutrition.
Fresh and Light
Rainbow Veggie Hummus Wrap
This colorful wrap combines strips of bell peppers, carrots, purple cabbage, and cucumber with creamy homemade hummus.
The vegetables provide a satisfying crunch while the hummus adds protein and keeps everything together.
The fresh vegetables and herbs make this wrap particularly refreshing for summer days, while still being hearty enough to fill you up.
Nutrition Info: 320 calories, 12g protein, 42g carbs, 14g fat, 8g fiber, 15% daily iron, 80% daily vitamin C
Mediterranean Cucumber Tahini Wrap
Crisp cucumber, fresh tomatoes, and mixed greens come together with creamy tahini sauce.
This light yet satisfying wrap features traditional Mediterranean flavors with a modern twist.
The combination of vegetables provides hydration and nutrients, while tahini adds healthy fats and protein.
Nutrition Info: 285 calories, 10g protein, 35g carbs, 12g fat, 6g fiber, 20% daily calcium, 25% daily iron
California Avocado Sprout Wrap
Creamy avocado pairs perfectly with crunchy alfalfa sprouts, microgreens, and tomatoes.
This wrap captures the essence of California fresh cuisine with its simple yet flavorful ingredients.
The healthy fats from avocado make this wrap especially satisfying and nutritious.
Nutrition Info: 310 calories, 8g protein, 32g carbs, 18g fat, 9g fiber, 25% daily vitamin K, 20% daily folate
Crunchy Asian Lettuce Wrap
Fresh butter lettuce leaves filled with a mixture of water chestnuts, carrots, edamame, and mushrooms in a ginger-soy sauce.
This light option delivers big on flavor while keeping calories low.
The variety of textures and Asian-inspired seasonings make this wrap uniquely satisfying.
Nutrition Info: 225 calories, 11g protein, 28g carbs, 8g fat, 7g fiber, 30% daily vitamin A, 15% daily iron
Garden Fresh Micro-greens Wrap
A nutrient-dense combination of microgreens, sunflower shoots, and pea shoots with a light herb dressing.
This wrap packs a powerful nutritional punch while remaining light and refreshing.
The variety of microgreens provides concentrated nutrients and a delicate flavor profile.
Nutrition Info: 245 calories, 9g protein, 30g carbs, 11g fat, 5g fiber, 70% daily vitamin A, 45% daily vitamin C
Protein-Rich
Chickpea “Tuna” Salad Wrap
Mashed chickpeas seasoned with celery, onions, and plant-based mayo create a protein-rich filling that mimics the texture of traditional tuna salad.
This satisfying wrap is perfect for lunch boxes.
The combination of chickpeas and vegetables provides both protein and fiber for lasting energy.
Nutrition Info: 380 calories, 15g protein, 45g carbs, 16g fat, 10g fiber, 25% daily iron, 20% daily calcium
Spiced Lentil and Spinach Wrap
Red lentils cooked with Indian spices and combined with fresh spinach create a protein-packed filling.
The warm spices and hearty lentils make this wrap particularly satisfying.
This wrap offers a perfect balance of protein, fiber, and iron-rich ingredients.
Nutrition Info: 340 calories, 16g protein, 48g carbs, 9g fat, 12g fiber, 35% daily iron, 30% daily vitamin A
Tempeh “BLT” Wrap
Marinated tempeh strips with crisp lettuce, juicy tomatoes, and vegan mayo create a plant-based version of the classic sandwich.
The tempeh provides a meaty texture and robust flavor.
The combination of ingredients offers a satisfying blend of textures and familiar flavors.
Nutrition Info: 365 calories, 18g protein, 38g carbs, 15g fat, 8g fiber, 30% daily iron, 20% daily calcium
Grilled Tofu and Vegetable Wrap
Grilled tofu strips with colorful grilled vegetables and a creamy herb sauce. The grilling adds a smoky flavor that elevates this wrap beyond ordinary.
The high-protein tofu and variety of vegetables make this wrap both nutritious and filling.
Nutrition Info: 330 calories, 17g protein, 35g carbs, 14g fat, 6g fiber, 25% daily calcium, 20% daily iron
Black Bean and Sweet Potato Wrap
Seasoned black beans and roasted sweet potato cubes create a hearty filling rich in protein and fiber.
This combination offers both sweet and savory flavors.
The wrap provides sustained energy from complex carbohydrates and plant-based protein.
Nutrition Info: 355 calories, 14g protein, 52g carbs, 10g fat, 11g fiber, 30% daily iron, 40% daily vitamin A
Globally Inspired
Middle Eastern Falafel Wrap
Crispy falafel balls with fresh vegetables and tahini sauce bring authentic Middle Eastern flavors to this wrap.
The combination of chickpeas and herbs creates a flavorful and protein-rich meal.
The traditional spices and fresh ingredients make this wrap both authentic and satisfying.
Nutrition Info: 395 calories, 15g protein, 50g carbs, 16g fat, 8g fiber, 25% daily iron, 20% daily calcium
Indian Spiced Cauliflower Wrap
Roasted cauliflower seasoned with traditional Indian spices and paired with mint chutney.
This wrap brings the bold flavors of Indian cuisine in a convenient format.
The aromatic spices and roasted vegetables create a uniquely flavorful experience.
Nutrition Info: 290 calories, 9g protein, 38g carbs, 12g fat, 7g fiber, 85% daily vitamin C, 20% daily calcium
Mexican Bean and Rice Wrap
Seasoned black beans and brown rice with Mexican-inspired toppings create a filling wrap that’s both nutritious and satisfying.
This wrap captures the essence of Mexican flavors.
The combination of beans and rice provides complete protein and sustained energy.
Nutrition Info: 375 calories, 13g protein, 56g carbs, 11g fat, 9g fiber, 25% daily iron, 15% daily calcium
Thai Peanut Tofu Wrap
Baked tofu with a spicy peanut sauce and crunchy vegetables brings Thai-inspired flavors to this wrap.
The combination of protein-rich tofu and peanut sauce creates a satisfying meal.
The balance of sweet, spicy, and savory flavors makes this wrap particularly craveable.
Nutrition Info: 385 calories, 19g protein, 40g carbs, 17g fat, 7g fiber, 30% daily iron, 25% daily calcium
Greek Olive and Hummus Wrap
Kalamata olives, cucumber, and homemade hummus create a Mediterranean-inspired wrap full of fresh flavors.
This combination brings the best of Greek cuisine in wrap form.
The classic Mediterranean ingredients provide healthy fats and protein while remaining light and refreshing.
Nutrition Info: 345 calories, 11g protein, 39g carbs, 16g fat, 8g fiber, 20% daily calcium, 15% daily iron
Final Thoughts
These vegan wraps prove that plant-based eating can be both delicious and satisfying.
By incorporating different proteins, vegetables, and global flavors, you’ll never get bored with your lunch routine.
Remember to experiment with different combinations and make these recipes your own.
The beauty of wraps is their versatility – you can always adjust ingredients based on what’s in season or available.
These options not only provide excellent nutrition but also help you maintain a sustainable and compassionate diet without sacrificing flavor or satisfaction.
