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These Veggie Wraps are bursting with bright, crisp veggies, creamy hummus, and a tangy yogurt sauce. These delicious wraps take under 20 minutes to put together, but will keep you going strong for hours.
Want more lunch recipes? Try my Chicken Caesar Wraps next!
Table of Contents
Why I Love This Recipe
- Ready in Only 10 Minutes – These delicious Veggie Wraps are fast and easy to make so they’re perfect for lunch!
- No Cooking Needed – All you need to do is mix up the sauce and assemble them.
- Colorful and Crunchy Veggies – If you like to ‘eat the rainbow’ and get your veggies in, then this is a perfect option!
- Completely Customizable – The best part is that you can completely customize the veggies you use. Use these wraps as a way to clean out your fridge and enjoy all the leftover veggies! Just remember you’ll need to be able to cut them nice and thin, so broccoli might not be the best option!
Ingredients You’ll Need
Fresh, colorful vegetables and simple ingredients round out your grocery list for this simple packed lunch or quick snack.
- Tortillas – You can use any flavor of flour tortilla that you like, such as spinach, sun-dried tomato, whole wheat, or plain. The size of the tortilla will determine the size of your wraps. There are also thin flatbread wraps available at some grocery stores if you prefer those.
- Head of Butter Lettuce – This type of lettuce has crunchy leaves that are flat and perfect for wrapping.
- Red Bell Pepper – You’ll thinly slice the pepper so it’s easy to bite into in the wrap. You can swap in another color but I like the sweetness of the red pepper.
- Shredded Carrot – You can buy a bag pre-shredded to keep it easy or shred by hand using a box grater.
- English Cucumber – You’ll both use this sliced into thin batons for the wrap itself and some finely diced or grated for the yogurt sauce.
- Shredded Red Cabbage – You can buy a bag pre-shredded to keep it easy or shred by hand using a sharp knife or mandolin.
- Thin Sandwich Sliced Cheese – I like to use Colby Jack cheese, but you can swap in another sliced cheese. Just keep the slices very thin, or use shredded cheese.
- Hummus – Made from chickpeas and usually found in the refrigerated section of the grocery store. Use your favorite! We like using plain, garlic, or roasted red pepper.
- Plain Greek Yogurt – This is used to make the yogurt sauce. You can use either nonfat or whole Greek yogurt.
- Fresh Lemon Juice – For the sauce. It’s best to use freshly squeezed lemon juice, but you can swap in the kind in a bottle too.
- Dried Dill – For the sauce. If you have fresh dill, you can swap that in for an even fresher flavor!
- Garlic Powder. For the sauce. Or you can use a finely minced clove of garlic.
How To Make Veggie Wraps
See recipe card below for ingredient quantities and full instructions.
I love that there is no cooking involved! Just mix up the sauce, slice the veggies, and roll up the wrap.
Yogurt Sauce – Mix up the yogurt sauce ingredients in a small bowl and adjust seasoning, to taste.
Warm Tortillas – To make the wrap easier to roll up, wrap a stack of the tortillas or wraps in a paper towel and microwave for 15-20 seconds until pliable.
Add Sauces to Wrap – Spread a couple tablespoons of the yogurt sauce and hummus on each wrap. You’ll want to leave a 1 inch border for easier rolling.
Add Veggies and Cheese – Lay two cheese slices on one side of the tortilla, followed by 3-4 lettuce leaves, then layer on the different veggies. Leave a bit of space on the edges to make room for rolling and tucking.
Roll up the Wrap – Start rolling from the side with the veggies. Roll the wraps, tucking the sides in as you go, just as you would wrap up a burrito.
Slice in Serve – Slice in half and serve immediately, or wrap tightly with plastic wrap and place in your lunchbox on ice to enjoy later.
Serving Suggestions and Variations
- Serving Suggestions – These are great served with your favorite snacks or sides! We like to do pretzels, our favorite chips, fresh fruit, or sweet potato wedges.
- What other veggies or protein can I use? Anything you’d put in a salad you can put in a wrap! Try using sprouts, microgreens, shredded romaine, avocado, cooked sweet potato spears, roasted beets, cilantro, zucchini, radish, pickled red onions, beet hummus, swiss chard, spinach, or mango.
- What protein can I add? Try tofu, chicken, steak, whole chickpeas or black beans.
- For an ultra low carb wrap: Leave the hummus out, and make them lettuce wraps – wrap your veggies in blanched and shocked collard greens, leafy romaine leaves, or a low carb wrap if it fits within your dietary preferences.
- Make it spicy: Add ¼ teaspoon sriracha to either sauce for some added heat.
- Can I use mayonnaise instead of the yogurt sauce? Yes! I do recommend adding a squeeze of fresh lemon juice, a dash of garlic powder, salt, and pepper to the mayo to balance the flavors.
- Additional spread and sauce ideas – Cream cheese, Ranch dressings, Mustard, Boursin cheese.
Storage
- Storing the Wrap – Once assembled, veggie wraps are best served the same day as they will get soft and soggy after more than 6 hours. But you can prepare them in the morning and store them in a lunchbox with an ice pack for enjoying that day.
- Storing the Yogurt Sauce – The yogurt sauce is best enjoyed within two days of preparing. The water in the cucumber and the lemon juice will begin to break down and separate the sauce. When you go to use the sauce again, you’ll want to give it a good stir.
Expert Tips
- Warm the Tortillas – Warming the tortillas before assembling may seem like an extra step, but it makes them much more pliable and easier to roll up.
- Cut or Slice Veggies into Small Pieces – I like to use thinly sliced and shredded veggies in wraps because it’s so much easier to take bites without giant pieces of veggies falling out.
- Easy to Customize – If you’re serving the entire family, I like to set out the ingredients and let everyone customize and assemble their own wrap.
- Use Toothpicks – If your wraps feel a little loose, secure with toothpicks before slicing, or wrap with plastic wrap and refrigerate for 20 minutes.
- Mini-Pinwheels – How fun would this be as an appetizer? Wrap the whole tortilla wrap tightly with plastic wrap and refrigerate for at least 30 minutes. Unwrap the plastic, then slice into 2-inch pieces. You may have better luck using toothpicks to secure each piece to keep it from fall apart.
More Easy Snack Recipes
Recipe
Rainbow Veggie Wraps
Easy and Delicious Veggie Wraps have a layer of hummus and a tangy yogurt sauce, topped with sliced cheese and a rainbow of crisp veggies.
Total Time 15 minutes
Ingredients
- 4 large flour tortillas any flavor
- 1 head butter lettuce
- 1 cup red cabbage shredded
- 1 cup shredded carrot
- 1 red bell pepper thinly sliced
- ½ English cucumber sliced into batons
- 8 slices colby jack cheese thin slices
- 1/2 cup hummus already prepared, any flavor
Yogurt sauce
- 1 cup plain Greek yogurt
- 2 teaspoons fresh lemon juice
- 1/4 cup English cucumber finely diced or grated
- 1 teaspoon dried dill or 2 teaspoons fresh chopped dill
- 1/2 teaspoon garlic powder or 1 large fresh clove, minced
- Pinch salt and pepper
Instructions
- Mix all yogurt sauce ingredients in a small bowl, taste and adjust seasoning, set aside.
- If needed, wrap a stack of tortillas or wraps in a paper towel and microwave for 15-20 seconds until pliable.
- Lay out a tortilla on a flat surface like a cutting board. Spread 2 tablespoons of the yogurt sauce, and 2 tablespoons of the hummus on each tortilla, leaving a 1-inch border. I put one sauce on each half of the wrap and placed the veggies on the yogurt sauce side to make rolling less messy.
- Lay two cheese slices on one side of the tortilla, followed by 3-4 lettuce leaves. Layer ¼ of each veggie type on top of the lettuce, leaving a bit of space on the edges to make room for rolling and tucking.
- Start rolling from the side with the veggies. Roll the wraps, tucking the sides in as you go, just as you would wrap up a burrito.
- Slice in half and serve immediately, or wrap tightly with plastic wrap and place refrigerate or pack in your lunchbox to enjoy later. Serve with leftover yogurt sauce and hummus for dipping.
Notes
Customize with any of your favorite veggies, proteins, spreads or sauces.
Nutrition
Calories: 434kcalCarbohydrates: 40gProtein: 24gFat: 21gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 43mgSodium: 712mgPotassium: 520mgFiber: 8gSugar: 9gVitamin A: 8396IUVitamin C: 56mgCalcium: 496mgIron: 3mg
