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

I’m sharing my Grilled Veggie Wraps as one of my go to Veggie Loaded Lunch Ideas, featuring grilled vegetables and soft tortillas that simplify meal prep and busy weekdays.

I love recipes that look fancy but dont take forever. These Easy Grilled Veggie Wraps are one of those sneaky winners.

I pile warm grilled vegetables with slices of ripe avocado and a handful of baby spinach, add a bit of creamy spread, fold it up and suddenly lunch feels important. Every bite has charred edges, bright green pop, and a creamy note that makes you go huh, how is this so good?

They keep well so you can make a bunch for the week and actually enjoy eating them. Veggie Loaded Lunch Ideas

Ingredients

• Zucchini: tender, low-calorie, good fiber and vitamin C, mild flavor, soaks up seasonings.
• Bell peppers: sweet, crunchy, high in vitamin A and C, adds bright color and juice.
• Avocado: creamy, rich in heart healthy monounsaturated fats, adds smooth texture and richness.
• Spinach: leafy, iron and fiber, light earthy taste, adds fresh green bite.
• Hummus: creamy, plant protein from chickpeas, adds savory tang and extra creaminess.
• Cherry tomatoes: juicy, sweet-tart burst, vitamin C, give bright pops in every bite.
• Olive oil: healthy fat, adds richness and mouthfeel, helps grill veggies caramelize slightly.
• Feta: optional salty tang, adds protein and creaminess, crumbly, great with herbs.

Ingredient Quantities

• 4 large flour tortillas (10 inch)
• 2 medium zucchinis, sliced about 1/4 inch thick
• 2 bell peppers (1 red, 1 yellow), cored and sliced into strips
• 1 medium red onion, sliced into rings
• 1 cup cherry tomatoes, halved
• 1 ripe avocado, sliced
• 2 cups baby spinach or mixed greens
• 3 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp salt (or to taste)
• 1/2 tsp freshly ground black pepper
• 1 tsp garlic powder
• 1 tsp dried oregano or Italian seasoning
• 1/2 cup hummus (or yogurt sauce like tzatziki)
• 1/4 cup crumbled feta cheese (optional)
• 2 tbsp chopped fresh parsley or cilantro

How to Make this

1. Prep everything: slice the zucchinis about 1/4 inch thick, core and slice the red and yellow bell peppers into strips, cut the red onion into rings, halve the cherry tomatoes, slice the avocado, chop the parsley or cilantro and rinse the spinach. Lay out the 4 tortillas so theyre ready.

2. Make the dressing: whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon fresh lemon juice, 1 teaspoon salt, 1/2 teaspoon freshly ground black pepper, 1 teaspoon garlic powder and 1 teaspoon dried oregano in a small bowl.

3. Toss the grill veggies: put the zucchini, bell peppers and onion in a bowl, pour most of the dressing over them and toss to coat. Reserve a little oil for brushing tortillas. Let the veggies sit 5 to 10 minutes to soak up flavor.

4. Heat your grill or grill pan to medium high and oil the grates or pan so things wont stick. Grill the peppers, zucchini and onion until nicely charred and tender about 3 to 5 minutes per side. Add the cherry tomatoes in the last 1 to 2 minutes to just blister them.

5. If you dont have a grill use a grill pan or roast the veggies on a baking sheet at 425 degrees F for 12 to 18 minutes, turning once, until tender and slightly charred.

6. Warm the flour tortillas briefly on the grill or in a dry skillet about 20 to 30 seconds per side, brush very lightly with the reserved olive oil if you like, then place them on a clean surface.

7. Assemble each wrap: spread about 2 tablespoons of hummus or tzatziki down the center of a tortilla, add a handful of baby spinach, top with a generous portion of the grilled veggies, add avocado slices, a few blistered cherry tomato halves, sprinkle 1 to 2 tablespoons crumbled feta if using and scatter chopped parsley or cilantro.

8. Fold the sides in and roll the tortilla tightly to enclose filling. Wrap in foil or parchment to hold it together and slice in half on the diagonal before serving.

9. Serve right away, or pack for later. If making ahead store the grilled veggies and hummus separately for up to 3 days and assemble just before eating so the tortilla doesnt get soggy or the avocado brown. To reheat a wrapped sandwich warm it in a skillet 2 to 3 minutes per side or in a 350 degree F oven for about 8 to 10 minutes.

Equipment Needed

1. Cutting board
2. Sharp chef knife
3. Large mixing bowl for tossing the veggies
4. Small bowl and whisk for the dressing
5. Grill or grill pan (or a baking sheet if you roast)
6. Tongs and a spatula for flipping
7. Dry skillet or griddle to warm tortillas
8. Pastry brush plus foil or parchment for wrapping

FAQ

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

• Flour tortillas (10 inch): swap for whole wheat or spinach tortillas for more fiber, warm pita or naan for a sturdier wrap, or use large romaine or butter lettuce leaves for a low carb option, but double the leaves so it wont break easily.
• Zucchini: use yellow summer squash or eggplant slices (grill eggplant longer since its denser), or try thick mushrooms like portobello for a meatier bite.
• Hummus or tzatziki: replace with mashed avocado with lemon or lime for creaminess, basil pesto for a herby kick, or spreadable goat cheese or labneh for tangy richness.
• Crumbled feta (optional): substitute with cotija or shredded cheddar for salty punch, or skip it and add toasted pine nuts, sliced olives, or sunflower seeds for briny crunch.

Pro Tips

1) Let the veggies sit in the dressing for at least 5 to 10 minutes, then pat the zucchini dry before grilling so it chars instead of steaming, and save a little oil to brush the tortillas later.
2) Grill on a very hot surface and give the pieces space so they get good char, add cherry tomatoes only in the last minute so they just blister and dont collapse into mush.
3) Use a thick layer of hummus as a moisture barrier on the tortilla and put the greens between the tortilla and the hot veggies so the wrap stays crisp longer, especially if youre packing it to go.
4) For make ahead meals keep grilled veggies, hummus and feta separate, and slice avocado at the last minute or toss slices with lemon juice to slow browning, then reassemble right before eating for best texture.