I put together these Grilled Veggie Wraps with a little-known ingredient that makes them a standout among Veggie Loaded Lunch Ideas.

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I get bored of the same sandwiches, so I started messing around with grilled vegetables in a soft tortilla and found something slightly addictive. The char on the bell peppers gives a smoky pop, while hummus makes the whole thing feel rich without being heavy.

These wraps work great for Veggies Prep For The Week and also double as solid Veggie Loaded Lunch Ideas when you need something quick but satisfying. They’re simple, colorful and a little surprising, like a late night snack that passes for dinner.

Try one honestly and you’ll wonder why you waited so long.

Ingredients

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Zucchini: Light, watery veg full of fiber and vitamin C, low carb, mild flavor.
Bell peppers: Colorful sweet crunchy, high in vitamin C and carotenoids, adds bright flavor.
Hummus: Creamy it’s protein from chickpeas, good fiber, savory and slightly tangy.
Avocado: Rich, buttery, heart healthy fats, creamy texture and mild nutty taste.
Olive oil: Source of monounsaturated fats, adds silkiness and helps absorb nutrients.
Spinach or arugula: Packed with iron fiber and vitamins, peppery or mild bite, fresh.
Lemon: Bright acidic zing, vitamin C, cuts richness and wakes up flavors.

Ingredient Quantities

4 large flour tortillas (10 inch)

2 medium zucchini, sliced about 1/4 inch thick

2 bell peppers (red and yellow), cored and sliced

1 small red onion, thinly sliced

8 oz mushrooms (cremini or button), sliced

1 small eggplant, sliced into 1/4 inch rounds (optional)

2 tbsp olive oil, plus extra for brushing

1 tbsp balsamic vinegar

2 cloves garlic, minced

1 tsp dried oregano or Italian seasoning

Salt and freshly ground black pepper to taste

1 cup hummus (or about 1/3 cup crumbled feta, if you prefer)

1 cup baby spinach or arugula

1 ripe avocado, sliced (optional)

1 lemon, cut into wedges

2 tbsp chopped fresh parsley or cilantro

Pinch of red pepper flakes, optional

How to Make this

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1. Prep everything: slice zucchini 1/4 inch, core and slice peppers, thinly slice red onion, slice mushrooms, and if using eggplant cut 1/4 inch rounds; mince garlic and chop parsley or cilantro, cut lemon into wedges. If using eggplant sprinkle it with a little salt and let sit 10 minutes then pat dry, it’ll lose bitterness.

2. Make the dressing: in a large bowl whisk 2 tbsp olive oil, 1 tbsp balsamic vinegar, minced garlic, 1 tsp dried oregano or Italian seasoning, pinch of red pepper flakes if you like heat, and salt and pepper to taste.

3. Toss the sliced veggies in the bowl so every piece is lightly coated with the dressing; let them sit while you heat the grill or grill pan to medium high.

4. Oil the grill or pan and grill the veggies in batches so they don’t steam, about 3 to 4 minutes per side for zucchini, peppers, onions and mushrooms until nicely charred and tender; eggplant may need a minute or two more. Use tongs and don’t crowd the pan.

5. When done transfer the veggies to a plate, let them rest a couple minutes then sprinkle the chopped parsley or cilantro over them and toss gently to combine.

6. Warm the tortillas: brush each lightly with extra olive oil and heat on the grill or in a skillet 15 to 30 seconds per side until pliable and slightly charred, this prevents tearing when you roll them.

7. Assemble: spread about 1/4 cup hummus per tortilla (or sprinkle about 1/3 cup crumbled feta if you prefer cheese), lay down a handful of baby spinach or arugula, pile on the grilled veggies, add sliced avocado if using, and squeeze a lemon wedge over everything; season with extra black pepper or a pinch more red pepper flakes if you want.

8. Fold the sides in and roll tightly to form a wrap; if you want a pressed finish, place the wrapped tortilla seam-side down on the grill or pan and press gently 1 to 2 minutes to seal and warm through.

9. Cut each wrap in half on the diagonal, serve immediately with extra lemon wedges and any leftover parsley or drizzle of olive oil.

Equipment Needed

1. Cutting board for slicing the zucchini, peppers, onion, mushrooms and eggplant
2. Chef’s knife (sharp) for all the chopping and trimming
3. Measuring spoons and measuring cups for the oil, vinegar and seasonings
4. Large mixing bowl to whisk the dressing and toss the veggies
5. Small whisk or a fork to mix the dressing quickly
6. Grill or grill pan (or a heavy skillet if you dont have one) for charring the veggies
7. Long tongs to flip the vegetables and press the wraps on the grill
8. Pastry brush or a folded paper towel and tongs to oil the grill and brush tortillas
9. Plate for resting the grilled veggies and a cutting board or board to slice the finished wraps

FAQ

Q: Can I make these if I dont have an outdoor grill?

A: Yes. Use a grill pan, cast iron skillet, or the broiler on high. Cook the veggies over high heat so they char but dont steam, about 8 to 10 minutes total depending on thickness, flipping once.

Q: How do I keep the wraps from getting soggy?

A: Dry the veggies well before grilling, slice them evenly, and cook hot and fast. Let grilled veggies cool a few minutes before assembling, and spread hummus on the tortilla first so it acts like a moisture barrier.

Q: Can I prep this ahead and store leftovers?

A: Grill the veggies ahead and store in an airtight container in the fridge for 3 to 4 days. Keep hummus and greens separate if possible. Assembled wraps are best the same day but will keep wrapped in foil for about 24 hours.

Q: Whats the easiest way to reheat the wraps?

A: Reheat in a skillet or on the grill for 1 to 2 minutes per side until warmed and slightly crisp. You can also warm them in a 350 F oven for about 8 to 10 minutes. Microwave will work but makes them a bit limp.

Q: How can I add more protein or make it vegan?

A: Hummus keeps it vegan and adds protein. For more protein add chickpeas, grilled tofu, or tempeh. If you want cheese use crumbled feta or a vegan cheese alternative.

Q: Any tips for picky eaters who dont like eggplant or mushrooms?

A: No problem, just swap them for thinly sliced sweet potato, asparagus, zucchini only, or charred corn kernels. The flavor is still great, trust me.

Easy Grilled Veggie Wraps: A Healthy & Flavorful Meal! Recipe Substitutions and Variations

Flour tortillas: swap for whole wheat or spinach tortillas, or go gluten free with corn tortillas. For a low carb option try large butter lettuce leaves, just know corn ones are smaller so you might need 2 per wrap.
Mushrooms: use sliced portobello caps for meatier bite, or firm tofu (press it, toss in oil and seasonings then grill) for extra protein. Tempeh also grills well if you want nuttier flavor.
Hummus: switch to tzatziki or baba ganoush for a different tang, or use smashed avocado or crumbled feta with a drizzle of olive oil. Pick a swap based on whether you want creamy, tangy or salty.
Baby spinach/arugula: replace with romaine or mixed salad greens for milder flavor, or shredded cabbage if you want extra crunch. Herbs like basil or mint work too for a fresh twist.

Pro Tips

– Salt and press eggplant longer than you think: stack slices between paper towels, put a plate and a small weight on top for 10 to 15 minutes, then pat dry. It not only cuts any bitterness but keeps the wrap from getting soggy.

– Aim for real char by getting your grill or pan screaming hot and drying the veggies well before they hit the heat, cook in a single layer and dont crowd the pan. Crowding makes them steam instead of getting those nice browned bits that add flavor.

– Keep tortillas pliable and leak free: warm them just until soft, spread the hummus after warming to form a moisture barrier, and if you want a crisper finish press the wrapped tortilla for a minute in a hot pan or a sandwich press.

– Make extra veggies and save time later: roasted/grilled veggies keep 3 to 4 days in the fridge, reheat in a hot skillet or oven to revive the char not the microwave. For avocado, toss slices with a squeeze of lemon so they dont turn brown.

Easy Grilled Veggie Wraps: A Healthy & Flavorful Meal! Recipe

Recipe by Tina Bueller

0.0 from 0 votes

I put together these Grilled Veggie Wraps with a little-known ingredient that makes them a standout among Veggie Loaded Lunch Ideas.

Servings

servings

Calories

518

kcal

Equipment: 1. Cutting board for slicing the zucchini, peppers, onion, mushrooms and eggplant
2. Chef’s knife (sharp) for all the chopping and trimming
3. Measuring spoons and measuring cups for the oil, vinegar and seasonings
4. Large mixing bowl to whisk the dressing and toss the veggies
5. Small whisk or a fork to mix the dressing quickly
6. Grill or grill pan (or a heavy skillet if you dont have one) for charring the veggies
7. Long tongs to flip the vegetables and press the wraps on the grill
8. Pastry brush or a folded paper towel and tongs to oil the grill and brush tortillas
9. Plate for resting the grilled veggies and a cutting board or board to slice the finished wraps

Ingredients

4 large flour tortillas (10 inch)
2 medium zucchini, sliced about 1/4 inch thick
2 bell peppers (red and yellow), cored and sliced
1 small red onion, thinly sliced
8 oz mushrooms (cremini or button), sliced
1 small eggplant, sliced into 1/4 inch rounds (optional)
2 tbsp olive oil, plus extra for brushing
1 tbsp balsamic vinegar
2 cloves garlic, minced
1 tsp dried oregano or Italian seasoning
Salt and freshly ground black pepper to taste
1 cup hummus (or about 1/3 cup crumbled feta, if you prefer)
1 cup baby spinach or arugula
1 ripe avocado, sliced (optional)
1 lemon, cut into wedges
2 tbsp chopped fresh parsley or cilantro
Pinch of red pepper flakes, optional

Directions

Prep everything: slice zucchini 1/4 inch, core and slice peppers, thinly slice red onion, slice mushrooms, and if using eggplant cut 1/4 inch rounds; mince garlic and chop parsley or cilantro, cut lemon into wedges. If using eggplant sprinkle it with a little salt and let sit 10 minutes then pat dry, it’ll lose bitterness.
Make the dressing: in a large bowl whisk 2 tbsp olive oil, 1 tbsp balsamic vinegar, minced garlic, 1 tsp dried oregano or Italian seasoning, pinch of red pepper flakes if you like heat, and salt and pepper to taste.
Toss the sliced veggies in the bowl so every piece is lightly coated with the dressing; let them sit while you heat the grill or grill pan to medium high.
Oil the grill or pan and grill the veggies in batches so they don’t steam, about 3 to 4 minutes per side for zucchini, peppers, onions and mushrooms until nicely charred and tender; eggplant may need a minute or two more. Use tongs and don’t crowd the pan.
When done transfer the veggies to a plate, let them rest a couple minutes then sprinkle the chopped parsley or cilantro over them and toss gently to combine.
Warm the tortillas: brush each lightly with extra olive oil and heat on the grill or in a skillet 15 to 30 seconds per side until pliable and slightly charred, this prevents tearing when you roll them.
Assemble: spread about 1/4 cup hummus per tortilla (or sprinkle about 1/3 cup crumbled feta if you prefer cheese), lay down a handful of baby spinach or arugula, pile on the grilled veggies, add sliced avocado if using, and squeeze a lemon wedge over everything; season with extra black pepper or a pinch more red pepper flakes if you want.
Fold the sides in and roll tightly to form a wrap; if you want a pressed finish, place the wrapped tortilla seam-side down on the grill or pan and press gently 1 to 2 minutes to seal and warm through.
Cut each wrap in half on the diagonal, serve immediately with extra lemon wedges and any leftover parsley or drizzle of olive oil.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.