I put together a quick, easy grilled veggie wrap that’s perfect for Veggie Loaded Lunch Ideas and even includes a surprising ingredient that makes it especially handy for meal prep.

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I wasn’t expecting much when I tossed a few quick ingredients together, but these Easy Grilled Veggie Wraps changed my lunch game. Grilled zucchini brings a smoky bite while a smear of hummus adds creaminess and keeps things interesting.

The contrast of textures made me eat one right after the other, and I kept thinking how many ways I could remix it next week. It’s perfect for when I’m short on brainpower but want big flavor, and it travels without falling apart.

Try it once and you’ll get why I keep making them. Veggie Loaded Lunch Ideas

Ingredients

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Mild watery squash that adds fiber and vitamin C keeps wraps light and fresh.
Red and yellow peppers bring sweet crunch, beta carotene and lots of vitamin A.
Meaty mushrooms give umami flavor, add low calorie protein and B vitamins.
Leafy greens pack iron, fiber and folate plus fresh bite and soft texture.
Creamy spread adds healthy fats and protein, helps fillings stick together, yum.
Garlic gives punch and immune boosting compounds balsamic adds tangy sweet depth.
Crumbly feta offers salty tang and a little extra protein and calcium.

Ingredient Quantities

4 large flour tortillas (10-inch)

1 medium zucchini, sliced

1 red bell pepper, seeded and sliced

1 yellow bell pepper, seeded and sliced

1 small red onion, halved

8 oz cremini or button mushrooms, halved

2 tbsp olive oil

1 tbsp balsamic vinegar

2 cloves garlic, minced

1 tsp dried oregano

1/2 tsp smoked paprika

Salt and black pepper, to taste

2 cups baby spinach or mixed greens

1/2 cup hummus or mashed avocado, your call

1/4 cup crumbled feta, optional

1 tbsp lemon juice

How to Make this

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1. Prep everything: slice the zucchini, seed and slice the red and yellow peppers, halve the red onion, and halve the mushrooms. In a bowl whisk 2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 minced garlic cloves, 1 tsp dried oregano, 1/2 tsp smoked paprika, and salt and black pepper to taste. Toss the veggies in the mixture and let them sit 10 to 15 minutes so they soak up the flavor.

2. Heat a grill or grill pan to medium-high and brush or spray with a little oil so nothing sticks. Dont crowd the pan; work in batches if needed.

3. Grill the veggies: put the onion halves cut side down first, then peppers skin side down, zucchini and mushrooms. Grill until you get char marks and they are tender, about 3 to 6 minutes per side depending on heat. Press the onion gently with a spatula so it flattens and chars evenly.

4. When the veggies are done transfer to a cutting board, drizzle the 1 tbsp lemon juice over them and let cool for a couple minutes. Chop or slice into long strips so they fit nicely in the tortilla.

5. Warm the 10-inch flour tortillas about 15 to 30 seconds per side on the grill or in a dry skillet until pliable. Keep them covered with a clean towel so they stay soft.

6. If using avocado, mash it with a little lemon juice to stop browning. Spread about 1/2 cup hummus or the mashed avocado over each warm tortilla as the base layer.

7. Add a handful of baby spinach or mixed greens on top of the spread, then pile on the grilled veggie strips. Spoon any tasty juices from the cutting board over the veggies for extra flavor.

8. Sprinkle 1/4 cup crumbled feta if you want, then taste and add extra salt and pepper if needed.

9. Roll the tortillas tightly, tucking in the ends as you go. For a crisp, sealed wrap you can toast the seam side down on the grill or in a skillet 1 to 2 minutes until golden. Slice in half and serve.

10. Storage and meal prep tips: wrap leftovers in foil or store in an airtight container for up to 3 days. If prepping ahead keep the hummus or mashed avocado separate until assembly so the wrap doesnt get soggy.

Equipment Needed

1. Large cutting board for slicing the zucchini peppers onion and mushrooms
2. Sharp chef’s knife for clean even cuts
3. Medium mixing bowl to whisk the olive oil vinegar and spices and toss the veggies
4. Whisk or fork to mix the marinade
5. Grill or grill pan (or a heavy skillet if you dont have a grill) to char the veggies
6. Tongs and a flat spatula to flip press and transfer the veggies
7. Small bowl and fork for mashing avocado if using
8. Dry skillet or griddle plus a clean kitchen towel to warm and keep tortillas soft
9. Measuring spoons (and a tablespoon) for the oil vinegar lemon juice and spices

FAQ

Q: Can I make these wraps ahead of time? A: Yes, you can grill the veggies up to 3 days ahead, store them in an airtight container in the fridge and keep tortillas and spreads separate. Assemble just before eating so the wraps dont get soggy. If you use mashed avocado add lemon juice so it browns slower.

Q: I do not have an outdoor grill. What else works? A: Use a grill pan or a heavy cast iron skillet on the stovetop, or broil in the oven. Cook the veggies over medium high heat until they are tender and a bit charred, about 8 to 10 minutes, turning once. For the broiler watch closely and cook 4 to 6 minutes per side.

Q: Can I make these vegan? A: Totally. Skip the feta and use hummus or mashed avocado instead. Also check your tortillas, some have dairy. Olive oil and the seasonings are already vegan friendly.

Q: How do I keep the veggies from sticking to the grill? A: Preheat the grill or pan well and wipe or brush the grates with oil, or toss the veggies in the olive oil mixture first. Use tongs and dont try to move them too soon, let a good sear form. A grill basket or foil packet works great for smaller pieces.

Q: Any good substitutions for the veggies or fillings? A: Yep. Eggplant, asparagus, cherry tomatoes, or sliced sweet potato can work, just adjust cook times. Swap hummus for yogurt sauce or pesto, and use goat cheese if you dont have feta.

Q: How do I reheat leftover assembled wraps? A: For best texture warm them in a dry skillet over medium for a few minutes each side until warmed through, or wrap in foil and heat in a 350 F oven for 10 to 12 minutes. Microwaving is faster but can make the tortilla soggy.

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

4 large flour tortillas: swap for whole wheat or spinach wraps for more fiber, or use large romaine leaves if you want low carb they break easier so wrap tight.
1 medium zucchini: use eggplant or yellow summer squash instead, both grill the same way; if you pick eggplant brush it with extra oil cause it soaks it up.
1/2 cup hummus or mashed avocado: try tzatziki, pesto, or tahini for a different flavor profile, all give creaminess and help things stick together.
1/4 cup crumbled feta (optional): trade for goat cheese for a creamier tang, or use vegan feta or nutritional yeast if youre avoiding dairy.

Pro Tips

1. Cut everything to similar widths so stuff cooks at the same speed. If your zucchini or pepper pieces are tiny they’ll overcook and get mushy while bigger bits are still raw. Try about the thickness of a coin for peppers and zucchini.

2. Get better browning on mushrooms and onions by salting them, waiting 10 minutes, then patting dry before you oil. That draws out excess moisture so they actually char instead of steam, and you get way more flavor.

3. Use a two zone setup on the grill or pan: blast heat to get a quick sear, then move the veggies to a cooler spot to finish without burning. This way you get char marks and tender insides, not black edges and raw centers.

4. Add crunch and brightness at the end. Toss in toasted pine nuts, pumpkin seeds, or quick pickled red onion slices and finish with a sprinkle of flaky salt and a tiny drizzle of good olive oil. It makes the wrap feel gourmet instead of flat.

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

Recipe by Dan Coroni

0.0 from 0 votes

I put together a quick, easy grilled veggie wrap that's perfect for Veggie Loaded Lunch Ideas and even includes a surprising ingredient that makes it especially handy for meal prep.

Servings

servings

Calories

493

kcal

Equipment: 1. Large cutting board for slicing the zucchini peppers onion and mushrooms
2. Sharp chef’s knife for clean even cuts
3. Medium mixing bowl to whisk the olive oil vinegar and spices and toss the veggies
4. Whisk or fork to mix the marinade
5. Grill or grill pan (or a heavy skillet if you dont have a grill) to char the veggies
6. Tongs and a flat spatula to flip press and transfer the veggies
7. Small bowl and fork for mashing avocado if using
8. Dry skillet or griddle plus a clean kitchen towel to warm and keep tortillas soft
9. Measuring spoons (and a tablespoon) for the oil vinegar lemon juice and spices

Ingredients

4 large flour tortillas (10-inch)
1 medium zucchini, sliced
1 red bell pepper, seeded and sliced
1 yellow bell pepper, seeded and sliced
1 small red onion, halved
8 oz cremini or button mushrooms, halved
2 tbsp olive oil
1 tbsp balsamic vinegar
2 cloves garlic, minced
1 tsp dried oregano
1/2 tsp smoked paprika
Salt and black pepper, to taste
2 cups baby spinach or mixed greens
1/2 cup hummus or mashed avocado, your call
1/4 cup crumbled feta, optional
1 tbsp lemon juice

Directions

Prep everything: slice the zucchini, seed and slice the red and yellow peppers, halve the red onion, and halve the mushrooms. In a bowl whisk 2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 minced garlic cloves, 1 tsp dried oregano, 1/2 tsp smoked paprika, and salt and black pepper to taste. Toss the veggies in the mixture and let them sit 10 to 15 minutes so they soak up the flavor.
Heat a grill or grill pan to medium-high and brush or spray with a little oil so nothing sticks. Dont crowd the pan; work in batches if needed.
Grill the veggies: put the onion halves cut side down first, then peppers skin side down, zucchini and mushrooms. Grill until you get char marks and they are tender, about 3 to 6 minutes per side depending on heat. Press the onion gently with a spatula so it flattens and chars evenly.
When the veggies are done transfer to a cutting board, drizzle the 1 tbsp lemon juice over them and let cool for a couple minutes. Chop or slice into long strips so they fit nicely in the tortilla.
Warm the 10-inch flour tortillas about 15 to 30 seconds per side on the grill or in a dry skillet until pliable. Keep them covered with a clean towel so they stay soft.
If using avocado, mash it with a little lemon juice to stop browning. Spread about 1/2 cup hummus or the mashed avocado over each warm tortilla as the base layer.
Add a handful of baby spinach or mixed greens on top of the spread, then pile on the grilled veggie strips. Spoon any tasty juices from the cutting board over the veggies for extra flavor.
Sprinkle 1/4 cup crumbled feta if you want, then taste and add extra salt and pepper if needed.
Roll the tortillas tightly, tucking in the ends as you go. For a crisp, sealed wrap you can toast the seam side down on the grill or in a skillet 1 to 2 minutes until golden. Slice in half and serve.
Storage and meal prep tips: wrap leftovers in foil or store in an airtight container for up to 3 days. If prepping ahead keep the hummus or mashed avocado separate until assembly so the wrap doesnt get soggy.

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.