20-minute High-Protein Veggie Wrap recipe with 30 grams of protein, low calorie, and delicious. The whole family will enjoy these freezer-friendly, vegan wraps. Meal-prep these ahead of time for the week.
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Pack in plant-based protein, iron, fiber, and heart healthy fats with these easy and tasty veggie wraps. Plus, they’re made with freezer-friendly veggies, and without lettuce or cucumber, so you can freeze them for up to 3 months.
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I packed in even more veggies into these high-protein wraps by using a spiralizer! This makes them more compact and easier to assemble.
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You can use my Easy Red Lentil Wraps on this site for this recipe! This veggie wrap recipe was inspired by my High-Protein Vegan Tacos, as well as these 7-ingredient Easy Chickpea Wraps.
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- 👩🏼🌾 Ingredients
- 🧅 Substitutions
- 📖 Instructions
- 💡 Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 🍽 Related Recipes
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
- Whole grain high-protein, low-carb wraps are an easy and handy way to add more protein to a meal. (Brands: Toufayan Bakeries, Mission Foods)
- Super-firm or extra-firm tofu is best for this High-Protein Veggie Wrap recipe. Both have a firm texture that can easily be grated using the largest holes on a box grater. Plus, they are rich in plant-based protein and heart healthy fats. Super-firm tofu comes pre-pressed, and therefore requires no additional pressing. Simply pat the block dry. If using extra-firm, press it for about 15 minutes before using, and pat dry using a paper or kitchen towel to remove excess moisture. (Super-firm tofu contains 14 grams protein per serving.)
- Chickpeas are a good source of iron, fiber, and protein.
- Use wing sauce, barbecue sauce, Buffalo sauce, or any sauce combination desired.
See recipe card for quantities.
🧅 Substitutions
- Tofu – Instead of tofu, use crumbled tempeh for even more protein. Or omit the tofu entirely and double the chickpeas.
- Chickpeas – use black beans, white beans, shelled edamame, or lentils instead
- Carrot and zucchini – substitute with beets, parsnip, bell pepper, or cabbage
- Onion – use red or yellow onion
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Visit my Vegan Sandwich Recipes page for more high-protein sandwich ideas.
📖 Instructions
💡 Expert Tips
- Veggies: Use freezer-friendly veggies if you plan on freezing these High-Protein Veggie Wraps. Do not use cucumber, lettuce, or sliced tomato when freezing.
- Storage: Freeze for up to 3 months. Or refrigerate the tofu-chickpea filling and salad in separate air-tight containers for up to 5 days, and assemble the wraps for serving.
- For freezing: Assemble the wraps according to the recipe. Then wrap them in parchment, wax paper, or aluminum foil. Place them inside a freezer bag (with the date) and freeze for up to 3 months.
- To prepare from frozen, bake them for about 25 minutes at 350ºF. Or remove the paper or foil, wrap in a moist paper towel, and microwave in 30-60 second increments until heated through.
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