Cold Vegetarian Wraps Recipes for Quick and Easy Lunches

There’s something undeniably crave-worthy about a cold vegetarian wrap. Whether you’re packing lunch for work, planning a picnic, or just looking for a fresh and healthy dinner that doesn’t require turning on the stove, these wraps are the answer.

Cold vegetarian wraps are endlessly customizable and bursting with flavor, texture, and color. Plus, they’re incredibly easy to make ahead, travel well, and please even the pickiest eaters.

In today’s post, you’ll discover three of my favorite cold vegetarian wrap recipes, each offering a different spin—Mediterranean, Rainbow Veggie Hummus, and Southwest Black Bean. Each wrap is packed with plant-based protein, crisp veggies, and irresistible sauces, making them perfect for any occasion.

Grab your tortillas and let’s roll into a world of fresh, wholesome flavor! Whether you’re a meal-prepper, a busy parent, or just someone who loves quick, nutritious bites, these wraps are about to become your go-to staple.

Let’s dive in!

Why You’ll Love This Recipe

• Quick & Easy: Each recipe comes together in under 20 minutes—perfect for busy days.
• Healthy & Nutritious: Packed with fresh veggies, plant proteins, and vibrant flavors, these wraps are as good for you as they are delicious.
• Customizable: Mix and match veggies, spreads, and proteins to suit your taste and what’s in your fridge.
• Perfect for Meal Prep: Make ahead and enjoy throughout the week—these wraps hold up beautifully in the fridge.
• Portable: Ideal for lunches, road trips, picnics, or any on-the-go meal.

“A good wrap is like a blank canvas—endless possibilities and always delicious!”

Ingredients

Below is a table summarizing the core ingredients for each of the three wraps. Detailed quantities and optional extras are listed for each recipe in the listicle below.

Equipment

• Cutting board
• Sharp knife
• Mixing bowls (for mixing beans or spreads, if needed)
• Vegetable peeler (for carrots or cucumber ribbons)
• Measuring spoons & cups
• Spatula or spoon (for spreading hummus or sauces)
• Plastic wrap or beeswax wrap (for storing or packing wraps)

Instructions

Below, you’ll find step-by-step guides for each of the three cold vegetarian wraps. Each recipe is designed to be clear, straightforward, and easy to follow.

Mediterranean Veggie Wrap

1. Lay out 1 large whole wheat tortilla on a clean surface.
2. Spread 3 tablespoons of hummus evenly over the center of the tortilla, leaving a 1-inch border.
3. Layer with fresh spinach leaves (about 1 cup), followed by thinly sliced cucumber (½ cup), roasted red peppers (¼ cup, sliced), and crumbled feta (2 tablespoons).
4. Add extras: Scatter a few sliced Kalamata olives and chopped fresh parsley or mint for a burst of flavor.
5. Roll tightly: Fold in the sides, then roll from the bottom up to enclose the filling.
6. Slice and serve: Cut in half on the diagonal or wrap in plastic for later. Enjoy chilled!

Rainbow Veggie Hummus Wrap

1. Place 1 spinach or regular tortilla on your cutting board.
2. Spread 3 tablespoons of hummus (classic or flavored) across the tortilla.
3. Add a rainbow of veggies: Arrange shredded carrots (¼ cup), sliced red bell pepper (¼ cup), shredded purple cabbage (¼ cup), and a handful of baby greens or spinach (½ cup) in rows or a mix for a colorful effect.
4. Optionally add sliced avocado and sprinkle with pumpkin seeds or microgreens for extra nutrition and crunch.
5. Tightly roll up the wrap, keeping the filling snug inside. Fold in the sides before rolling to avoid spills.
6. Slice and serve immediately or wrap tightly for lunchboxes.

Southwest Black Bean Wrap

1. Begin with 1 large flour or gluten-free tortilla.
2. Spread 2-3 tablespoons of mashed avocado or vegan ranch dressing over the center.
3. Mix ½ cup cooked black beans (rinsed and drained if canned) with ¼ cup corn, ¼ cup diced tomato, and a pinch of salt and cumin in a small bowl.
4. Spoon the bean mixture down the center of the tortilla. Top with shredded lettuce, sliced jalapeño, and fresh cilantro if desired.
5. Finish with a squeeze of lime and a sprinkle of chili powder for extra zing. Try this homemade chili powder blend!
6. Roll, slice, and enjoy cold. Wrap up any leftovers for a quick grab-and-go meal.

Tips & Variations

• Use large, flexible tortillas or flatbreads for easier wrapping and fewer tears.
• Prep veggies ahead: Store sliced veggies in airtight containers for fast assembly all week.
• Swap out spreads: Try baba ganoush, tzatziki, vegan mayo, or even nut butters for a flavor twist.
• Add grains: Brown rice, quinoa, or bulgur make wraps extra filling and boost nutrition. For more grain inspiration, check out Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.
• Go dairy-free: Omit cheese or sub with vegan cheese for a 100% plant-based wrap. Explore more no-dairy vegetarian recipes here!
• Make it spicy: Add hot sauce, chipotle mayo, or extra jalapeños.
• Wrap for travel: Tightly wrap in parchment or beeswax wrap to avoid sogginess during transport.

“Wraps are a fantastic way to sneak more veggies into your day—feel free to get creative with what’s in season or on hand!”

Nutrition Facts

Nutrition will vary by wrap and ingredients used, but here’s an approximate breakdown per serving (1 wrap):

All wraps are high in fiber and protein, and low in saturated fat. They’re naturally cholesterol-free and loaded with vitamins, minerals, and antioxidants from fresh vegetables.

Serving Suggestions

• Pair with fresh fruit: Grapes, apple slices, or berries make a refreshing side.
• Serve with soup: Try a chilled gazpacho or a light vegetable soup. For more soup ideas, browse 15 Bean Soup Slow Cooker Recipe Vegetarian and Delicious.
• Chips and dips: Add a side of pita chips and homemade salsa or guacamole.
• Salad on the side: A simple green salad with lemon vinaigrette complements any wrap.
• Cut into pinwheels: Slice wraps into bite-sized rounds for appetizer platters or lunchboxes.

Conclusion

Cold vegetarian wraps are a lifesaver for anyone seeking quick, nutritious, and absolutely delicious meals. These recipes are perfect for busy weekdays, picnics, or whenever you crave something fresh and satisfying.

With endless options for fillings and spreads, you’ll never get bored—let your creativity shine and use whatever veggies, beans, or spreads you have on hand. Don’t be afraid to experiment and make these wraps your own!

Thank you for joining me in the kitchen today. If you’re hungry for more healthy vegetarian inspiration, be sure to explore A to Z Vegetarian Recipes for Every Meal and Occasion for more meal ideas.

Remember, the best meals are the ones that nourish your body and bring you joy—happy wrapping!

Listicle: 3 Must-Try Cold Vegetarian Wrap Recipes

Mediterranean Veggie Wrap

• Tortilla: 1 large whole wheat or spinach wrap
• Spread: 3 tbsp hummus (classic, roasted garlic, or lemon)
• Veggies: 1 cup baby spinach, ½ cup thinly sliced cucumber, ¼ cup roasted red peppers (sliced), 2 tbsp feta cheese (optional)
• Extras: 2 tbsp sliced Kalamata olives, 1 tbsp chopped fresh parsley or mint

Instructions: Layer and roll as described above. Serve chilled or pack for lunch.

Rainbow Veggie Hummus Wrap

• Tortilla: 1 spinach or whole wheat tortilla
• Spread: 3 tbsp hummus (try beet or red pepper for extra color)
• Veggies: ¼ cup shredded carrots, ¼ cup sliced red bell pepper, ¼ cup shredded purple cabbage, ½ cup baby greens or spinach
• Extras: Sliced avocado, microgreens, pumpkin seeds (optional)

Instructions: Spread, fill, roll, and enjoy!

Southwest Black Bean Wrap

• Tortilla: 1 large flour or gluten-free tortilla
• Spread: 2-3 tbsp mashed avocado or vegan ranch
• Filling: ½ cup black beans, ¼ cup corn, ¼ cup diced tomato, pinch salt & cumin, ½ cup shredded lettuce
• Extras: Sliced jalapeño, fresh cilantro, lime wedge, chili powder

Instructions: Mix beans, corn, tomato, and seasonings. Layer, roll, and enjoy cold!

Looking for even more creative vegetarian wraps? Try out spring rolls with veggies and tofu from this Spring Rolls Recipe Vegetarian: Easy, Fresh, and Delicious for a fun twist!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Cold Vegetarian Wraps”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “These fresh and flavorful cold vegetarian wraps are perfect for a quick lunch or snack. Packed with crunchy veggies and creamy hummus, they’re healthy and satisfying.”, “prepTime”: “PT15M”, “cookTime”: “PT0M”, “totalTime”: “PT15M”, “recipeYield”: “4 wraps”, “recipeIngredient”: [“4 large whole wheat tortillas”, “1 cup hummus”, “1 cup baby spinach leaves”, “1/2 cup shredded carrots”, “1/2 cup thinly sliced cucumber”, “1/2 cup thinly sliced red bell pepper”, “1/4 cup crumbled feta cheese”, “1/4 cup sliced black olives”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Lay each tortilla flat on a clean surface.”}, {“@type”: “HowToStep”, “text”: “Spread 1/4 cup hummus evenly over each tortilla.”}, {“@type”: “HowToStep”, “text”: “Layer spinach, carrots, cucumber, and bell pepper on top of the hummus.”}, {“@type”: “HowToStep”, “text”: “Sprinkle with feta cheese and black olives.”}, {“@type”: “HowToStep”, “text”: “Roll up each tortilla tightly to enclose the fillings.”}, {“@type”: “HowToStep”, “text”: “Slice wraps in half and serve immediately or wrap for later.”}], “nutrition”: {“calories”: “260 kcal”, “proteinContent”: “8 g”, “fatContent”: “9 g”, “carbohydrateContent”: “36 g”}}