Filling and flavorful, this low-carb roasted vegetable wrap is fully loaded with tender-crisp oven-roasted vegetables, plus crumbly feta, leafy spinach, and zesty pesto mayo.
Why you’ll love it: The ingredients for this healthy veggie wrap are easy to prep ahead, for the ultimate meatless Monday lunch or dinner.
How long it takes: 30 minutes to roast the veggies and roll the wraps
Equipment you’ll need: baking sheet, oven for roasting
- 1 Recipe Overview
- 2 Easy Roasted Veggie Wrap Recipe
- 3 Why You’ll Love This Recipe
- 4 What You’ll Need
- 5 What Kind of Bread Is Best for Wraps?
- 6 How to Make a Roasted Vegetable Wrap
- 7 Tips for Rolling a Wrap
- 8 How Long Should I Roast My Veggies?
- 9 Small Batch Roasted Vegetables
- 10 Make this Recipe your own
- 11 What Goes With Vegetable Wraps?
- 12 Can I Prepare These Wraps In Advance?
- 13 Healthy Sandwich Ideas
- 14 Get the Recipe: Easy Roasted Vegetable Wrap
Easy Roasted Veggie Wrap Recipe
I love weekly meal planning on weekends. I’ll swing by the grocery stores on Fridays and then spend parts of the weekend prepping and portioning my ingredients. Granted, it doesn’t always happen. Last weekend, we were out of town. This weekend, the car needed repairs (so, no grocery store trip for me).
One thing I did get to was roasting vegetables on Sunday afternoon. I had a fridge full of vegetables: zucchini, mushrooms, bell peppers, and onions. And roasted vegetables are perfect to toss into quinoa bowls, over salad, or to use as a filling in this delicious roasted vegetable wrap with feta and pesto.
When I say that this is the best veggie wrap recipe, I mean it’s the best. The ingredients are simple, yet the flavors are second to none. This vegetarian wrap is full of tender roasted vegetables and packed with protein, with the most satisfying balance of textures in every bite.
Why You’ll Love This Recipe
What’s not to love about a meal that’s healthy, tasty, and next to effortless to make? Here are more reasons you’ll love this veggie wrap:
- Vegetarian. Meatless Mondays have never been tastier. This wrap is loaded with tender-roasted vegetables, pesto, and feta for a pop of salty flavor.
- Low in carbs, high in protein. I include spinach and use my favorite high-protein flatbread to roll up around my healthy veggie filling.
- Customizable. Don’t be afraid to make this recipe with any of your favorite vegetables. This wrap is a great “clean out the fridge” type of meal.
What You’ll Need
Let’s have a quick look at the ingredients you’ll need to make the ultimate roasted vegetable wrap. Make sure to refer to the recipe card for the full amounts and details.
- Veggies: I make this veggie wrap with roasted zucchini, bell peppers, onions, and meaty portobello mushrooms. This wrap is one of my favorite summer recipes to make when fresh zucchini is in season. I also prefer the mild, sweet flavor of roasted red onion, but any type of mild onion will work.
- Olive Oil, Salt, and Pepper: For seasoning the veggies prior to roasting.
- Wraps: Your choice of flatbread for rolling up your ingredients (see below).
- Pesto: I use my homemade basil pesto recipe. It’s surprisingly easy and the freshness is hard to beat. All you need is 15 minutes and a food processor. Of course, you can use your favorite jarred pesto from the store, too.
- Mayonnaise: You’ll combine your pesto with mayonnaise to create a simple and flavorful pesto mayo to spread over your wrap.
- Feta Cheese: I use reduced-fat feta cheese (crumbled), however, you can use any feta you prefer. You can even trade out feta for another type of cheese; see further on for easy recipe variations.
- Baby Spinach: Spinach is rich in protein and vitamins, so I like to throw it in as a bonus. Another leafy green, like lettuce or kale, also adds nice texture.
What Kind of Bread Is Best for Wraps?
Traditionally, wraps are made with flour tortillas or whole wheat tortillas. Other popular flatbreads are pita bread and naan bread.
If you buy wraps that are labeled as wraps, they may be more soft and pliable. If you find your tortilla isn’t very soft and is cracking when you roll it, try wrapping it in a paper towel and microwaving for 10 to 15 seconds to soften the wrap.
How to Make a Roasted Vegetable Wrap
Set your oven to preheat to 425ºF while you rinse and then chop up your veggies. Here’s how to roast vegetables and assemble them into a wrap:
- Season and roast the vegetables. First, toss your veggies with olive oil, salt, and pepper, and then spread them out evenly on a sheet pan. Roast for 15 minutes, stir, then continue to roast for another 10 to 15 minutes longer, until browned and tender.
- Prepare the pesto mayo. Whisk together your pesto and mayonnaise, then spread a dollop evenly over each wrap. Leave an inch or so border at the edges.
- Assemble. When your vegetables are roasted, divide them evenly between your four wraps. Top your veggies with feta, followed by a few leaves of spinach. Roll, and dig in!
Tips for Rolling a Wrap
I share detailed tricks for rolling the perfect wrap in my turkey wrap recipe also, but here’s a quick rundown of how to roll a veggie wrap so that it’s easier to eat:
- Fold in the sides of the wrap first, then roll the bottom of the wrap over the sides, and keep rolling.
- Use a toothpick. Stick a toothpick into your rolled wrap to help hold it together.
- Don’t overfill. Even the strongest wraps have their limits. Try not to fill more than a third of your wrap (you can always make two!).
How Long Should I Roast My Veggies?
As mentioned, you can stuff this wrap with any vegetables you’d like. Keep in mind that roasting times may vary depending on the veggies.
- If you use softer vegetables (ie. asparagus, zucchini, mushrooms), add them halfway through the cooking time as they’ll only take about 10 minutes.
- If you choose to roast extra vegetables, roasting instructions remain the same; however, if the pan is crowded, you may need to increase the cooking time.
Make this Recipe your own
I make this veggie wrap with a mix of roasted bell peppers, mushrooms, zucchini, and onion. But you can really chop and change this recipe with any vegetables you want. Roasted broccoli and cauliflower are great. Here are some more wrap variations that you can try:
- Toasted: Warm up your wrap by lightly toasting it in a dry pan on the stovetop, or use a panini press if you have one.
- Protein: You can easily make this into a turkey or chicken wrap by adding leftover chopped chicken breast, turkey breast, or slices of deli meat. Smoked chicken or turkey slices are delicious. I like to make sheet pan eggs to add to the wrap, too.
- Root Vegetables: Change up the vegetables you use depending on what’s in season. For a fall variation, try roasted root vegetables like carrots, turnips, radishes, beets, and sweet potatoes. I like to dress a fall wrap with garlic mayonnaise (made with roasted garlic) and caramelized onions. Keep in mind that root vegetables take longer to roast.
- Balsamic Roasted: Toss your vegetables in olive oil, salt, and pepper, with a splash of balsamic vinegar for flavorful balsamic roasted veggies.
- Hummus: In place of pesto mayo, make this roasted veggie wrap with hummus (and try my vegetarian quinoa hummus wrap while you’re at it!).
- Cheese: Swap out feta cheese for shredded cheddar or pepper Jack, cottage cheese, ricotta cheese, goat’s cheese, or brie.
- Seasoning: In addition to salt and pepper, amp up the flavors of your vegetables with all-purpose seasoning, or for a spicy kick, try homemade Cajun seasoning.
- Vegan: If you’d like to make this a vegan wrap, feel free to omit the feta and mayonnaise and use a vegan tortilla or flatbread. You can also swap out the mayo for hummus (see above), or use your preferred brand of vegan mayo.
What Goes With Vegetable Wraps?
These wholesome roasted vegetable wraps are one of my favorite light meals, and they make the best quick, healthy lunch. They make an easy dinner, too. Keep it vegetarian and serve a roasted veggie wrap with creamy tomato soup, or a side of salad. I love this arugula salad or my Mediterranean green bean salad.
For a heartier meal, we love our wraps paired with French onion soup or bean and bacon soup. They go well with grilled chicken shawarma drumsticks. I also love making these roasted vegetable wraps ahead (see below) to take along for picnics. Enjoy wraps with a starter of crackers and whipped feta with lemon and dill or hummus.
Can I Prepare These Wraps In Advance?
Yes! I love roasting a big batch of vegetables to use in wraps all week long. You can roast the veggies up to 3 to 4 days in advance and store them in an airtight container, and mix up the pesto mayo to store in a jar.
Alternatively, you can assemble the wraps in advance. Wrap the rolled wraps tightly in plastic wrap or parchment paper to keep in the fridge for easy grab-and-go lunches. Note: If you prepare the wraps in advance, they may get slightly soggy.
- 2 portobello mushrooms, gills removed and cut into slices
- 1 red bell pepper, thinly sliced
- ½ red onion, thinly sliced
- 1 small zucchini, cut into spears
- 1 tablespoon olive oil
- ¼ teaspoon kosher salt, or to taste
- ¼ teaspoon coarse ground black pepper, or to taste
- 4 large wraps
- ¼ cup pesto (see my recipe for homemade basil pesto)
- ¼ cup mayonnaise
- ¼ cup crumbled feta cheese (I use reduced-fat)
- A few handfuls of fresh baby spinach
- Preheat oven to 425°F. Toss vegetables on a sheet pan with olive oil, salt and pepper. Roast for 15 minutes, stir, and continue roasting until browned and tender, 10 to 15 minutes.
- Meanwhile in a small bowl, mix pesto with mayonnaise until combined. Spread evenly onto wrap, leaving about a 1-inch border around the edges of wrap.
- Arrange one fourth of the roasted vegetables in the middle of each wrap, top with one fourth of the feta cheese, and a handful of spinach. Wrap tightly. Repeat with remaining wraps. Enjoy immediately.
- If you choose to roast extra vegetables, roasting instructions remain the same. If the pan is crowded, you may need to increase the cooking time.
- Try to use a combination of vegetables with similar cooking times. If you roast a combination of softer vegetables (ie. zucchini, mushrooms, etc.) with root vegetables (ie. carrots, sweet potatoes, etc.), you’ll need to adjust the roasting times. Add the softer veggies about halfway through.
- If desired, toast the wrap in a skillet or panini press.
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.