Quick snacks for the office or school don’t have to be unhealthy. With a bit of planning, fresh vegetables, and creativity, you can turn a simple wrap into a satisfying and nutritious meal!

Sunday afternoon rolls around, and you’re thinking about the busy week ahead — school or work, appointments, meetings, and everything in between. Somewhere in all that, you need to eat. Meal prepping is now a lifesaver, but it doesn’t mean cooking three different dishes at once.

One simple solution for weekday lunches is a wholesome, filling wrap. Here are four ideas to keep things exciting, so you never get bored of rolling up your flavors!

1. Roasted Cauliflower, Chickpea & Avocado Cream Wrap

Prep time: 15 min | Cook time: 25 min | Difficulty: *
Serves: 4

Ingredients

Filling:

  • 1 small cauliflower, cut into florets
  • 1 can chickpeas (400 g), rinsed and drained
  • 2 tbsp olive oil
  • Juice of ½ lemon
  • 2 tsp sweet paprika
  • ½ tsp cumin
  • ½ tsp turmeric
  • ¼ tsp garlic powder
  • Salt & pepper

Avocado cream:

  • 1 ripe avocado
  • Juice of ½ lemon
  • 1–2 tbsp olive oil
  • 1–2 tbsp yogurt (optional, for extra creaminess)
  • Salt & pepper
  • Fresh cilantro or parsley (optional)

To serve:

  • 4 wraps or tortillas
  • Lettuce, spinach, or arugula (optional)
  • Lemon wedges

Instructions:

  • Toss the cauliflower and chickpeas with olive oil, lemon juice, and spices. Spread on a baking sheet lined with parchment and roast at 200°C (400°F) for 20–25 minutes, until golden and slightly crispy.
  • Mash the avocado with a fork or in a food processor. Add lemon juice, olive oil, salt, pepper, and yogurt if using. Mix until smooth.
  • Spread the avocado cream over each wrap. Top with the roasted mixture and greens if desired. Finish with a few drops of lemon juice, roll up, and serve.

2. Roasted Vegetable & Feta Cream Wrap

Prep time: 15 min | Cook time: 20 min | Difficulty: *
Serves: 2–4

Ingredients

Roasted vegetables:

  • 1 red bell pepper, sliced
  • 1 zucchini, sliced into half-moons
  • 1 small eggplant, sliced
  • 1 sweet potato, sliced
  • 2 tbsp olive oil
  • ½ tsp dried oregano
  • Salt & pepper

Feta cream:

  • 150 g feta
  • 3–4 tbsp Greek yogurt
  • 1 tbsp olive oil
  • A dash of garlic or lemon juice (optional)

To serve:

  • 2–4 wraps
  • Fresh herbs (mint, basil, parsley), chopped

Instructions:

  • Toss vegetables with olive oil, oregano, salt, and pepper. Roast at 200°C (400°F) for 20 minutes, until tender and slightly golden.
  • Mash feta with yogurt and olive oil until creamy. Add lemon or garlic for extra flavor if desired.
  • Spread 1–2 tbsp of feta cream on each wrap, top with vegetables and fresh herbs, roll up, and serve.

3. Falafel, Hummus & Quinoa Wrap

Prep time: 20 min | Cook time: 20 min | Difficulty: *
Serves: 4

Ingredients

Falafel:

  • 1 cup chickpeas, soaked for 8 hours or canned, drained
  • 1 small onion
  • 1–2 garlic cloves
  • ½ bunch parsley
  • ½ tsp cumin
  • ½ tsp coriander
  • Salt & pepper
  • 2 tbsp flour or chickpea flour
  • 2 tbsp olive oil

Filling:

  • ½ cup cooked quinoa
  • 4 tbsp hummus (homemade or store-bought)
  • Lettuce, spinach, or arugula (optional)
  • 4 wraps or tortillas

Instructions:

  • Blend falafel ingredients (except flour) in a food processor until smooth but slightly coarse. Mix in flour and form small balls or patties.
  • Bake at 200°C (400°F) for 20 minutes, turning halfway, or fry in a little oil until golden.
  • Spread hummus on each wrap. Add 2–3 falafel, quinoa, and greens. Roll up and serve.

4. Zucchini, Carrot & Potato Wrap with Cream Cheese & Smoked Ham

Prep time: 20 min | Cook time: 25 min | Difficulty: **
Serves: 4

Ingredients

Vegetable dough:

  • 1 medium zucchini
  • 1 medium carrot
  • 1 small boiled potato
  • 2 eggs
  • 150 g grated cheese (e.g., gruyère)
  • ½ tsp salt
  • ½ tsp paprika
  • ½ tsp oregano or thyme
  • Pepper

Filling:

  • 4 slices smoked ham
  • 4 tbsp cream cheese
  • 4 lettuce leaves

Instructions:

  • Grate vegetables and squeeze out excess moisture. Mix with eggs, cheese, spices, and herbs until you have a firm dough.
  • Preheat oven to 180°C (350°F) with fan. Line a baking tray with parchment and lightly oil. Spread the mixture evenly to form a thin layer.
  • Bake 20–25 minutes until set and golden. Let cool slightly.
  • Spread cream cheese over the vegetable base, top with ham and lettuce, roll carefully, cut into portions, and serve.