Looking for a quick, nutritious, and protein-packed meal? This High-Protein Veggie Wrap is the perfect plant-based option, loaded with fresh vegetables, hearty beans, and a creamy yet healthy sauce. It’s a delicious, satisfying, and energizing meal that you can enjoy for lunch, dinner, or even meal prep.
This wrap is completely vegan, dairy-free, and can be made gluten-free with the right tortilla choice. With a balanced combination of fiber, protein, and healthy fats, it keeps you full and fueled throughout the day. Plus, it’s easy to customize based on your taste preferences!
Ready in just 15 minutes, this wrap is ideal for busy schedules, offering a great mix of flavor, crunch, and nutrition in every bite.
Why You Will Love Making This Recipe
1. High in Plant-Based Protein
A combination of chickpeas, tofu, or tempeh ensures this wrap is packed with protein to keep you full longer.
2. Quick & Easy – Ready in 15 Minutes
Perfect for busy days, meal prepping, or a fast and healthy meal.
3. Customizable & Versatile
Swap out the veggies, change the sauce, or use different protein sources to suit your taste.
4. Nutrient-Dense & Satisfying
This wrap is filled with vitamins, minerals, and fiber from fresh ingredients.
5. Meal-Prep Friendly
Make a batch in advance for easy grab-and-go meals throughout the week.
Ingredients
For the Wrap:
- 1 large whole wheat or gluten-free tortilla
- 1/2 cup cooked chickpeas (or black beans, tofu, or tempeh)
- 1/4 cup hummus or vegan yogurt-based sauce
- 1/4 avocado, sliced
- 1/2 cup mixed greens (spinach, kale, or lettuce)
- 1/4 cup shredded carrots
- 1/4 cup bell peppers, sliced
- 2 tablespoons red onion, diced
- 1 tablespoon hemp seeds (optional for extra protein)
For the Sauce (Optional):
- 2 tablespoons tahini or hummus
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 1 tablespoon water (to thin, if needed)
Equipment Used
- Cutting board and knife
- Mixing bowl
- Small whisk or spoon
- Skillet (if using cooked tofu/tempeh)
Directions & Instructions
1. Prepare the Protein & Veggies
- If using tofu or tempeh, pan-fry in a skillet for 3-4 minutes per side until golden.
- Chop and prepare all vegetables.
2. Make the Sauce
- In a small bowl, whisk together tahini, lemon juice, garlic powder, cumin, and water until smooth.
3. Assemble the Wrap
- Lay the tortilla flat and spread a layer of hummus or sauce.
- Add protein of choice (chickpeas, tofu, or tempeh).
- Layer with mixed greens, shredded carrots, bell peppers, red onion, and avocado.
- Sprinkle hemp seeds for an extra protein boost.
4. Roll & Serve
- Fold in the sides and roll the wrap tightly.
- Slice in half and serve immediately, or wrap in foil for later.
Nutritional Information
Each serving of High-Protein Veggie Wrap provides:
- Calories: ~350 per serving
- Protein: ~15g
- Fiber: ~9g
- Healthy Fats: From avocado and tahini
- Rich in Vitamins & Antioxidants: From fresh veggies
This wrap is low in processed ingredients, high in fiber, and an excellent source of plant-based protein. For a lower-calorie option, use a smaller tortilla or skip the avocado.
Prep Time and Cook Time
- Prep Time: 10 minutes
- Cook Time: 5 minutes (if using cooked tofu or tempeh)
- Total Time: 15 minutes
Variations
- Make it Gluten-Free: Use a gluten-free tortilla.
- Add More Protein: Add quinoa, lentils, or more tofu.
- Extra Crunch: Add sliced cucumbers or roasted chickpeas.
- Spicy Option: Drizzle with sriracha or hot sauce.
- Lower-Calorie Version: Use Greek yogurt-based dressing instead of hummus.
Frequently Asked Questions (200 words)
Can I make this wrap ahead of time?
Yes! Wrap it tightly in foil or store in an airtight container for up to 24 hours.
How do I keep my wrap from getting soggy?
Use hummus as a barrier to keep moisture away from the tortilla.
What’s the best tortilla to use?
Whole wheat, spinach, or gluten-free tortillas work well.
Can I freeze these wraps?
Freezing is not recommended as fresh veggies can become soggy when thawed.
Pro Tips By Lyndy
- Warm the tortilla slightly before rolling to prevent tearing.
- Layer ingredients evenly for a better wrap structure.
- Use fresh, crunchy veggies for the best texture.
- Don’t overfill the wrap to make rolling easier.
Serving Suggestions
- Serve with a side salad for a complete meal.
- Pair with a smoothie for extra nutrition.
- Enjoy with baked sweet potato fries for added fiber.
High-Protein Veggie Wrap : A Healthy & Satisfying Meal
Looking for a quick, nutritious, and protein-packed meal? This High-Protein Veggie Wrap is the perfect plant-based option, loaded with fresh vegetables, hearty beans, and a creamy yet healthy sauce.
- Cutting board and knife
- Mixing bowl
- Small whisk or spoon
- Skillet (if using cooked tofu/tempeh)
For the Wrap:
- 1 large whole wheat or gluten-free tortilla
- 1/2 cup cooked chickpeas (or black beans, tofu, or tempeh)
- 1/4 cup hummus or vegan yogurt-based sauce
- 1/4 avocado (sliced)
- 1/2 cup mixed greens (spinach, kale, or lettuce)
- 1/4 cup shredded carrots
- 1/4 cup bell peppers (sliced)
- 2 tablespoons red onion (diced)
- 1 tablespoon hemp seeds (optional for extra protein)
For the Sauce (Optional):
- 2 tablespoons tahini or hummus
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 1 tablespoon water (to thin, if needed)
- Prepare the Protein & Veggies
- If using tofu or tempeh, pan-fry in a skillet for 3-4 minutes per side until golden.
- Chop and prepare all vegetables.
- Make the Sauce
- In a small bowl, whisk together tahini, lemon juice, garlic powder, cumin, and water until smooth.
- Assemble the Wrap
- Lay the tortilla flat and spread a layer of hummus or sauce.
- Add protein of choice (chickpeas, tofu, or tempeh).
- Layer with mixed greens, shredded carrots, bell peppers, red onion, and avocado.
- Sprinkle hemp seeds for an extra protein boost.
- Roll & Serve
- Fold in the sides and roll the wrap tightly.
- Slice in half and serve immediately, or wrap in foil for later.
Warm the tortilla slightly before rolling to prevent tearing.
Layer ingredients evenly for a better wrap structure.
Use fresh, crunchy veggies for the best texture.