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.
