A quick lunch you can prepare in just a few minutes. This grilled vegetables wrap has a smoky, savory balsamic flavor that's both comforting and refreshing.
Are you trying to up your veggie intake but don't have hours to spend in the kitchen doing meal prep?
When you're short on time, mini-meals that can be whipped up in just 15 minutes are a godsend.
As a Certified Nutrition Coach, this roasted veggie wrap is a great way to take in a lot of vitamins without the boredom of salad.
Smeared with a creamy hummus and drizzled with balsamic vinegar, this veggie wrap is great for lunch or a quick dinner.
Why You'll Love This Roasted Veggie Wrap
- It's made in just 15 minutes making it perfect for a quick lunch or light dinner.
- You can add any protein you like with it for a more complete meal
- It pairs well with a simple salad for a larger meal
- Use up whatever vegetables you have in the fridge and make it unique every time/
Ingredients You Need
Gluten-free wraps - you don't need gluten-free for these roasted veggie wraps but if you do, give these cauliflower wraps or Almond flour wraps a go.
Vegetables - any vegetables you have in the fridge will work for the wrap. My go-to's are often bell peppers, sliced zucchini, red onion, and mushrooms.
Leafy greens - these don't get grilled and add a nice crunchy burst of freshness to the wraps. I like to sub out with sprouts when I have them.
Hummus - use a traditional store-bought hummus or make your own. When I have some in the fridge I use easy green hummus. Dairy-free tzatziki sauce is also a tasty swap.
Olive oil - any neutral oil will work for the roasted vegetable wrap. Avocado oil is great as well as it has a high heat point.
Balsamic vinegar - I like to use flavored balsamic vinegar when I can to switch it up some days.
Hemp hearts - these little seeds are filled with omega-three fatty acids and add a tiny bit of plant-based protein to the wrap.
How To Make Them
The first step is to heat up your grill and prep your vegetables. Drizzle them in olive oil and balsamic vinegar before cooking them for 5-6 minutes.
Step 2: Smear a generous amount of hummus on each wrap.
Step 3: Chop the grilled vegetables and divide them evenly on the wraps.
Step 4: add on the leafy greens and hemp hearts.
Step 5: Roll up the roasted veggie wrap and enjoy!
Choosing A Protein
Though this roasted veggie wrap is written vegan as-is, that doesn't mean you can't add in some additional protein.
You can use any source of plant-based or vegan protein you wish (edamame tastes great in these veggie hummus wraps, as does subbing this white bean hummus in).
Before I went dairy-free, adding feta cheese to the hummus wraps made them even more delicious and creamy.
Similarly, if you're not vegan having the wraps with a hardboiled egg or on the side of grilled fish works too.
Of course, something as simple as leftover Dutch oven chicken tastes delicious in this wrap as well as in a chicken pita.
How To Serve The Wraps
Veggie wraps are delicious all on their own or as part of a larger meal.
Some of our favorite ways to serve the grilled vegetables wrap is as follows:
- With an easy spinach salad
- On the side of roasted, dairy-free tomato soup
- With some scrambled eggs for a quickie dinner
Frequently Asked Questions
If you know you'll be eating these the next day, grill the vegetables but don't assemble the wraps. Assembled and left sitting, the tortilla becomes soggy. Instead, prep the ingredients and then heat the vegetables prior to putting them all together.
Other Easy Dairy-Free Lunch Ideas
- Italian quinoa and vegetable wraps
- Tuna stuffed avocados
- Teriyaki steak bites
- Quinoa and chickpea salad
Skip Dinner Stress
The Busy Mom's Cookbook is where frazzled moms get high-protein dinner on the table fast without sacrificing nutrition or sanity.
Grilled Veggie And Hummus Wraps
Video
Equipment
- Tongs for grilling
Ingredients
- 2 wraps large
- 1 bell pepper sliced into quarters
- 8 button mushroom destemmed
- ½ red onion peeled and separated
- 2 leafy greens
- 3 tablespoons hummus
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 3 tbs hemp hearts
Instructions
- Get the grill going. I heat mine to just over medium. While it's heating, place the peppers, mushrooms, and onion into a bowl. Drizzle the olive oil and balsamic vinegar over the vegetables and toss.
- Grill the veggies by placing them on the main grill about an inch apart. Cook for 5-6 minutes but keep a close eye on them so they don't burn! Turn them once. Every grill is slightly different. You want the veggies to be soft but not scalded.
- Prepare the wraps: bring in the cooked veggies and slice them to make them easier to eat. Split the hummus and dallop it won't the wraps. Smear evenly. Divide up the vegetables and top each with greens and hemp hearts.
- Roll the wraps up and enjoy!
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Shelby S says
So light it's perfect for lazy summer nights.
Elizabeth Brico says
I love grilled veggies too! and hummus. Just take out the feta and I'm down! Yum.
fitasamamabear says
I'm currently pregnant so I've been rocking mine without feta too- you still can't go wrong. It's so tasty!
Lynn says
Yum, that looks so good. I've gotten used to eating Paleo and RP so I need to have meat with my veggies. What would you recommend to go along with the wrap?
fitasamamabear says
I love this wrap with grilled chicken! Shred it up and put it into the wrap- super tasty!
Heather says
I really need to try this... I have these underlying thoughts when it comes to food, that I always need to add chicken or something, so I need to try more stuff with "just" veggies!
Also just wanted to drop you a quick note to let you know that I nominated you for a Blogger Recognition Award.
Here's the link to my post about it, where you will see the nominations.
Hope you don't mind! Let me know what you think!
fitasamamabear says
Hey Heather- thanks millions for the nominations, that's so sweet! I actually was the same as you and definitely felt the need to always add meat. While I'm still a meat eater I've relaxed in recent years and come to love more plant based meals. It's hard to break the habit though!
Kate says
Yum! I love veggie wraps. I should make them more often...I ate them all the time in college. THanks fr reminding me how great they are! 🙂
fitasamamabear says
I adore them! Glad I gave you the reminder, enjoy the tastiness!
Chastity says
These veggie wraps look ? I would definitely have to add grilled shrimp or chicken to it. I like the idea especially for the hot weather season. Thanks for sharing this flavorful recipe ??.
fitasamamabear says
It's a tasty one! I eat them with chicken all the time too- either way they work. Enjoy 😀
Ophelia Tang says
I love this dish. It looks and sounds so healthy and delicious. Thanks for sharing.
fitasamamabear says
It's a tasty- and simple- one! I'm addicted to grilled veggies so I love it!
The Crumby Vegan says
You know I had never thought about making this at home. I love eating this out so why had it never occured to me to make it at home haha! This is super easy for me to veganise too because I have a great block of vegan feta. Thanks for the mega idea ?
fitasamamabear says
You're welcome- glad I could help 😀 I know, I eat them everywhere too and they're so so simple! Which vegan feta do you use? I haven't found a brand of vegan cheese I like...
Alexandra Backshell says
These sound absolutely delicious !! Cant wait to try them out! x
fitasamamabear says
Thanks! I'm obsessed with grilled veggies so I love it!
Rhonda Swan says
This looks like an excellent recipe and an unstoppable crowd pleaser!
fitasamamabear says
Thanks- I love grilled veggies!