Cold Vegan Wrap Recipes for Quick and Healthy Lunches

When the weather heats up or you simply crave something fresh and satisfying, few meals hit the spot quite like a cold vegan wrap. Bursting with vibrant veggies, creamy spreads, and protein-rich fillings, cold vegan wraps are the ultimate no-cook lunch or dinner.

They’re incredibly versatile—perfect for picnics, meal prep, or a quick bite between meetings. Whether you’re new to vegan eating or a seasoned plant-based foodie, these wraps will inspire you to get creative in the kitchen and elevate your lunchbox game.

In this post, we’ll explore three standout cold vegan wrap recipes, each with their own unique flavors and textures. You’ll find step-by-step instructions, handy tips and delicious variations, plus nutrition facts and serving suggestions to keep things interesting and healthy.

Ready to roll up some plant-powered goodness? Let’s dive in!

Why You’ll Love This Recipe

• No Cooking Required: Save time and keep your kitchen cool—these wraps come together in minutes without turning on the stove.
• Customizable: Mix and match your favorite vegetables, spreads, and proteins for endless flavor combinations.
• Meal Prep Friendly: Prepare ingredients ahead of time for grab-and-go lunches all week long.
• Nutritious & Filling: Packed with fiber, plant-based protein, and essential vitamins and minerals.
• Perfect for All Occasions: Ideal for picnics, lunchboxes, road trips, or light dinners at home.

Ingredients

Below you’ll find the ingredient lists for three delicious cold vegan wraps: Rainbow Veggie Hummus Wrap, Chickpea “Tuna” Salad Wrap, and Thai Peanut Crunch Wrap.

Rainbow Veggie Hummus Wrap

Chickpea “Tuna” Salad Wrap

Thai Peanut Crunch Wrap

Equipment

• Cutting board
• Sharp knife
• Vegetable peeler
• Bowl (for mixing chickpea salad)
• Fork or potato masher
• Measuring cups and spoons
• Spatula or spoon
• Clean kitchen towel or parchment paper (for rolling)

Instructions

Rainbow Veggie Hummus Wrap

1. Prepare the veggies: Wash and slice the red bell pepper, julienne the carrot, cut cucumber into strips, and shred the cabbage. Slice the avocado.
2. Lay out the wrap: Place your tortilla or wrap on a clean surface. Spread hummus evenly over the center, leaving a 1-inch border.
3. Add veggies: Layer spinach first, then arrange the bell pepper, carrot, cucumber, cabbage, and avocado in the center.
4. Season: Sprinkle with salt and pepper to taste.
5. Roll tightly: Fold the sides inward, then roll up tightly from the bottom. Use a kitchen towel or parchment for a snug roll.
6. Slice and serve: Cut in half with a sharp knife and enjoy immediately, or wrap in parchment to take on the go.

Chickpea “Tuna” Salad Wrap

1. Mash chickpeas: In a bowl, add drained chickpeas. Use a fork or potato masher to mash them, leaving some texture for bite.
2. Mix salad: Stir in vegan mayonnaise, Dijon mustard, celery, red onion, dill pickles, lemon juice, and fresh dill. Season with salt and pepper.
3. Lay out the wrap: Place a wrap on your board and add romaine lettuce leaves in the center.
4. Add chickpea salad: Spoon the chickpea mixture over the lettuce, spreading evenly.
5. Roll and slice: Fold in the edges and roll up tightly. Slice in half and serve cold.

Thai Peanut Crunch Wrap

1. Prepare fillings: Slice all veggies and tofu as directed. Chop peanuts and cilantro.
2. Spread sauce: Lay out your tortilla and spread Thai peanut sauce down the middle.
3. Layer ingredients: Arrange spinach, carrots, bell pepper, cucumber, green onion, cilantro, tofu, and peanuts in the center.
4. Roll it up: Fold sides in, then roll from the bottom for a tight wrap.
5. Slice and enjoy: Cut in half and savor the crunch!

Tips & Variations

• Change up the wraps: Try gluten-free tortillas, collard green leaves, or nori sheets for different bases.
• Protein boost: Add tempeh, lentils, or quinoa for extra protein and staying power.
• Flavor swaps: Use different hummus flavors (roasted red pepper, garlic, or beet), or swap the Thai peanut sauce for almond or cashew butter sauce.
• Crunch factor: Add raw sunflower seeds, pumpkin seeds, or crispy chickpeas for more texture.
• Make ahead: Prep all fillings in advance and assemble wraps just before eating to prevent sogginess.

Pro Tip: To keep wraps from getting soggy, line the wrap with leafy greens before adding wetter ingredients like hummus or chickpea salad.

• For more easy vegan lunches, check out Best Vegan Salad Bowl Recipes for Fresh Healthy Meals.
• If you love meal prepping, don’t miss our Cheap Bulk Vegetarian Recipes for Easy Healthy Meals.
• Spice up your wraps with a homemade blend from Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.

Nutrition Facts

Nutrition will vary depending on your exact ingredients and quantities, but here’s an approximate breakdown per wrap.

All wraps are cholesterol-free and provide a good dose of vitamins A, C, K, and B6, plus iron and calcium. For lower-calorie options, use lettuce wraps or reduce the amount of sauce or spread.

Serving Suggestions

• Pair with: Fresh fruit salad, veggie sticks, or a side of Cauliflower Salad Recipe Vegan: Easy & Delicious Ideas.
• Make it a meal: Serve alongside a light soup, such as the 15 Bean Soup Slow Cooker Recipe Vegetarian and Delicious.
• Lunchbox ready: Wrap tightly in parchment or foil, then pack with a cold pack for a perfect on-the-go lunch.
• Dipping: Serve extra peanut sauce or vegan ranch for dipping.
• For variety: Offer a platter with all three wraps sliced into pinwheels for parties or potlucks.

Conclusion

Cold vegan wraps are more than just a quick meal—they’re a celebration of color, flavor, and nutrition. With endless customization options, they can suit any taste preference or dietary need.

From crunchy Thai-inspired wraps to creamy chickpea salads and rainbow-hued veggie rolls, these recipes ensure you never get bored at lunchtime. Plus, their portability and ease make them perfect for busy days, outdoor adventures, or even a refreshing dinner when you want to keep things light.

Want more vegan meal inspiration? Explore our A to Z Vegetarian Recipes for Every Meal and Occasion or try the Banza Pasta Recipes Vegan Lovers Will Adore for more plant-powered options.

However you roll it, these cold vegan wraps will soon become your favorite go-to meal—fresh, filling, and absolutely delicious!

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