I like to eat this easy wrap recipe in the summer when it's too hot to cook on the stove.

Vegetable wrap sandwich using whole grain wrap.

Serves: 4

Serving size: 1 tortilla

Prep time: 15 minutes


1 1/2 cups vegetables, any combination of shredded carrots, finely chopped broccoli, finely chopped cauliflower
2 green onion, thinly sliced or 1 Tbsp. onion, minced
1/2 cup lettuce, shredded
1/2 cup monterey jack, cheddar or swiss cheese
1/4 cup hummus or low-fat ranch salad dressing
1/2 tsp. chili powder or 1/8 tsp. red pepper
4 8-inch whole tortillas


  1. Wash hands with soap and water.
  2. Gently rub broccoli and cauliflower under cold running water. Scrub carrots with a clean vegetable brush under running water.
  3. Shred and chop vegetables.
  4. In a large bowl, mix salad dressing or hummus with chili powder or red pepper.
  5. Add chopped vegetables and cheese. Stir until well mixed.
  6. Spoon 1/4 of the vegetable mixture into the center of each tortilla.
  7. Wrap each tortilla around the vegetable mixture.

Menu idea:

Serve with fruit salad or a fruit smoothie.


If not serving right away, keep lettuce and cheese separate until ready to serve.

Nutrition Facts Label Vegetable Wrap

Adapted from University of Massachusetts, Cooperative Extension


Nutrition Connections Teacher
Health & Well-Being Teacher
Phone: (603) 447-3834
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824