Veggie Wrap

A Veggie Wrap is a versatile and popular dish consisting of a soft flatbread, such as a tortilla or roti, rolled around a filling of fresh and cooked vegetables, often with a flavorful sauce or spread. It typically includes ingredients like lettuce, tomatoes, cucumbers, bell peppers, onions, and sometimes protein-rich additions like beans, lentils, or tofu. While its exact origins are hard to pin down, the format is a global adaptation of traditional wraps found in many cuisines, from Mexican burritos to Middle Eastern shawarma.

🍳 View the full Veggie Wrap recipe →

🍽️ Nutrition at a glance

A standard veggie wrap is generally a balanced meal, offering a good source of complex carbohydrates from the wrap and fiber from the vegetables, with moderate protein if legumes or tofu are included. It typically provides key nutrients like vitamins A and C, potassium, and dietary fiber, with a calorie count ranging from 300 to 500 per serving depending on the fillings and sauces used.

Nutrition breakdown

Calories	350 kcal
Protein	12 g
Carbs	45 g
Fat	14 g
Fiber	8 g
Sugar	6 g
Sodium	650 mg
Potassium	400 mg
Vitamin A	80 mcg RAE
Vitamin C	25 mg
Vitamin K	40 mcg
Folate	120 mcg DFE
Iron	3 mg
Calcium	150 mg
Magnesium	60 mg

Per 1 wrap (approx. 200 g) · estimated, varies by recipe

💡 What's interesting

The veggie wrap is a modern culinary icon of convenience and customization, reflecting a global shift towards portable, plant-forward eating. Nutritionally, it's a blank canvas that can be easily tailored to meet various dietary needs, from high-protein to low-carb, making it a staple in health-conscious and fast-casual food scenes worldwide.