3 Vegetarian Wrap Recipes For Lunch

When it comes to lunch, it’s a wrap! Healthy wraps are one of our favourite take-along summer foods. You will love to Health Foods after trying these easy-to-make vegetarian wrap recipes.

Wrapping is a breeze because you use only a few fresh ingredients and a spread or sauce and cheese. Wraps are also light, low-calorie and filling. Check out these three healthy vegetarian wrap recipes for lunch. They are good to go anywhere, especially in your office lunch box and your kid’s tiffin box. Monday makes a good wrap day because you do not feel like cooking after a busy weekend eating (and overeating) with family and friends.

1. CREAM CHEESE & VEGGIE WRAP. This is the perfect healthy lunch for you to eat at work.


  • 3 Tbsp cream cheese
  • ½ tsp dried chives
  • ¼ tsp dried dill
  • ⅛ tsp garlic powder
  • 1 gluten-free tortilla (whole grain)
  • ¼ cup baby spinach
  • ½ cup shredded vegetables (pick carrots, bell peppers, cucumbers, etc)


Combine cream cheese, herbs and seasoning in small bowl. Spread evenly on tortilla. Layer spinach and shredded veggies on the bottom third of the tortilla. Carefully roll the tortilla and cut in half, or serve sliced if you want.

Nutrition information: (per serving)

  • Calories: 318
  • Total Fat: 17 gm (9g sat)
  • Cholesterol: 44 mg
  • Carbohydrates: 33 gm
  • Fibre: 4 gm
  • Protein: 7 gm
  • Sugars: 7 gm
  • Sodium: 520 mg

2. PIZZA WRAP. This easy pizza-inspired roll-up is a kid-pleaser. It’s also one of the best vegetarian wrap recipes to get rid of Monday morning blues!

Ingredients: (For 1 serving)

  • 1 gluten-free (whole grain) tortilla
  • 2 Tbsp pizza sauce
  • 12 leaves baby spinach
  • 3 Tbsp mozzarella (part-skim and shredded)


Spread a layer of pizza sauce over the entire tortilla bread. Layer the baby spinach evenly and sprinkle cheese on top. Microwave on high for 30 seconds or till the cheese melts. (But this is an optional step). Carefully roll the tortilla. Once cool, make thick slices to make pizza rolls your kids will love.

Cooking Tip: Cover and refrigerate pizza rolls overnight.

Nutrition information: (per serving)

  • Calories: 146
  • Total Fat: 4 gm (2g sat)
  • Cholesterol: 14 mg
  • Total Carbs: 24 gm
  • Fibre: 3 gm
  • Protein: 9 gm
  • Sugars: 2 gm
  • Sodium: 418 mg

3. MEXICAN QUINOA WRAP. If you love spicy Mexican food in a wrap this is a must-have! Filled with flavour, you pack this tasty quinoa wrap to go anywhere. Pack them for picnics, road trips and office lunches.


  • 2 Tbsp quinoa, cooked.
  • 60 gm black beans, cooked.
  • 35 gm corn, cooked.
  • Half an onion, chopped.
  • Half a red pepper, chopped.
  • 1 tsp paprika.
  • salt, pepper to taste.
  • A dollop of guacamole, sour cream and BBQ sauce (optional).


Cook the quinoa according to the package directions. Peel and chop the onion, seed and dice the pepper. Heat a little oil in a saucepan. Saute the onion, chopped peppers, veggies and beans with seasoning for about 5 minutes till soft.  Layer cooked quinoa on the tortilla; then add the veggie mix. Spread guacamole and sour cream, with a dash of BBQ sauce. Roll it up and slice if you prefer.

Nutrition information: (per serving)

  • Calories: 381
  • Total Fat: 12.9 gm
  • Cholesterol: 0 mg
  • Carbohydrates: 61.5 gm
  • Fibre: 20 gm
  • Protein: 18.5 gm
  • Sodium: 674 mg
  • Sugars: 4.4 gm

We hope our healthy vegetarian wrap recipes help you to eat right and healthy food. If you want, you can share your cooking variations and tips. You can even list your favourite vegetarian wrap recipes with links.

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