The Avocado Veggie Wrap is a wholesome, vibrant option for a quick lunch, light dinner, or satisfying snack on the go. Packed with creamy avocado, crisp vegetables, and a touch of tangy Greek yogurt or hummus, this meatless wrap is refreshing, nourishing, and entirely customizable. It’s the perfect choice when you want something fast, fresh, and full of flavor.
Why You’ll Love This Recipe
- Quick and easy—ready in just 10 minutes with no cooking required
- Loaded with fresh vegetables for a crisp, clean bite
- Naturally vegetarian with optional dairy-free adaptations
- Customizable with your favorite spreads and veggies
- Perfect for meal prep or lunchboxes
- Rich in fiber and healthy fats from avocado
- Light yet satisfying—great for warmer weather
- Ideal for on-the-go meals or post-workout refueling
- A colorful, refreshing alternative to traditional sandwiches
- Balanced and nourishing with a variety of textures and flavors
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- spinach or whole wheat tortillas
- ripe avocado, sliced
- tomato, sliced or diced
- red onion, thinly sliced
- shredded lettuce or baby spinach
- cucumber, thinly sliced
- plain Greek yogurt or hummus
- lemon juice
- salt and pepper
Directions
- Lay the tortillas flat on a clean surface or cutting board.
- Spread 1 tablespoon of Greek yogurt or hummus over each tortilla, leaving a small border around the edges.
- Layer with shredded lettuce or baby spinach, tomato slices, cucumber, red onion, and avocado.
- Drizzle the fillings with lemon juice and season lightly with salt and pepper.
- Carefully roll each wrap tightly, folding in the sides as you go to secure the filling.
- Slice in half and serve immediately, or wrap in foil or parchment paper for later.
Servings and timing
- Prep Time: 10 minutes
- Cooking Time: 0 minutes
- Total Time: 10 minutes
- Servings: 2 wraps
- Calories: 220 kcal per wrap
Variations
- Make it vegan: Use hummus instead of Greek yogurt
- Add protein: Include hard-boiled eggs, grilled tofu, or chickpeas
- Add cheese: Crumbled feta or shredded mozzarella for added richness
- Spice it up: Add hot sauce or sliced jalapeños
- Try other greens: Use arugula, kale, or romaine for variety
- Swap in roasted veggies: Such as bell peppers, zucchini, or sweet potato
- Use flavored tortillas: Like sun-dried tomato or roasted red pepper
- Add grains: A scoop of quinoa or brown rice for extra bulk
- Include herbs: Fresh basil, parsley, or cilantro to brighten the flavor
- Drizzle with vinaigrette: For an extra tangy, salad-style wrap
Storage/Reheating
- Storage: Wrap tightly in foil or store in an airtight container for up to 24 hours
- Best when fresh: Due to avocado’s tendency to brown, it’s best enjoyed the same day
- Meal prep tip: Prepare all ingredients in advance and assemble wraps right before eating
- No reheating required: This is a cold, no-cook meal
FAQs
Can I make this wrap in advance?
Yes, but it’s best eaten within 24 hours. To prevent browning, squeeze extra lemon juice over the avocado.
What can I use instead of Greek yogurt?
Hummus, mashed avocado, or a dairy-free yogurt all make great alternatives.
Is this wrap gluten-free?
Only if you use certified gluten-free tortillas. All other ingredients are naturally gluten-free.
Can I use other vegetables?
Absolutely—bell peppers, shredded cabbage, sprouts, or carrots all work well.
How can I add more protein?
Add a boiled egg, chickpeas, edamame, or grilled tofu slices to boost protein content.
Is this wrap filling enough for a meal?
Yes, especially if served with a side salad, fruit, or a handful of nuts.
What type of avocado should I use?
Use a ripe, slightly soft Hass avocado for the creamiest texture and best flavor.
Can I use store-bought ranch or another dressing?
Yes, but apply it lightly to prevent the wrap from becoming soggy.
Are spinach tortillas healthier than regular?
Spinach tortillas add a small amount of vegetable content and color, but the nutritional difference is minimal. Choose whole grain for more fiber.
Can I freeze this wrap?
Freezing is not recommended due to the fresh vegetables and avocado, which don’t thaw well.
Conclusion
The Avocado Veggie Wrap is a quick, colorful, and nourishing meal that’s as simple as it is satisfying. With creamy avocado, crisp veggies, and a zesty touch of lemon, it offers a perfect balance of texture and flavor in every bite. Whether you’re packing lunch, planning a light dinner, or reaching for a wholesome snack, this versatile wrap delivers freshness and feel-good fuel with minimal effort.
Print
Avocado Veggie Wrap
- Total Time: 10 minutes
- Yield: 2 wraps
- Diet: Vegetarian
Description
This Avocado Veggie Wrap is a quick, vibrant, and nutritious meal made with creamy avocado, crisp vegetables, and a spread of Greek yogurt or hummus, all wrapped in a soft spinach or whole wheat tortilla. Perfect for lunch, meal prep, or a satisfying snack on the go—no cooking required!
Ingredients
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2 spinach or whole wheat tortillas
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1 ripe avocado, sliced
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1 medium tomato, sliced or diced
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1/4 cup red onion, thinly sliced
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1/4 cup shredded lettuce or baby spinach
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1/4 cup cucumber, thinly sliced
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2 tablespoons plain Greek yogurt or hummus
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1/2 teaspoon lemon juice
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Salt and pepper, to taste
Instructions
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Lay tortillas flat on a clean work surface.
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Evenly spread Greek yogurt or hummus over each tortilla.
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Layer with lettuce or spinach, tomato, cucumber, red onion, and avocado slices.
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Drizzle with lemon juice and season with salt and pepper.
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Roll each wrap tightly, folding in the sides as you roll.
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Slice in half and serve immediately, or wrap tightly in foil or parchment for later.
Notes
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For extra flavor, add fresh herbs like cilantro or basil.
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Make it vegan by using hummus or a plant-based yogurt.
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Great for meal prep—wrap tightly and refrigerate for up to 24 hours.
- Prep Time: 10 minutes
- Category: Lunch, Snack
- Method: No-Cook
- Cuisine: American, Mediterranean-Inspired
