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Home » Picnic Sandwiches

Raw Veggie Wraps with Avocado

Published: Feb 18, 2024 by Kate O'Malley · This post may contain affiliate links. See end of article for more information · 1 Comment


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Healthy, nutritious, but most of all, delicious, these raw veggie wraps with avocado are the perfect picnic food and portable lunch idea.

Sandwiches are compact, convenient, and incredibly portable but are not always healthy. Wraps are convenient and versatile and often a much healthier option. 

Stacks of raw veggie wraps cut in half showing the fillings.
Jump to:
  • Why I Love Veggie Wraps for a Picnic
  • Ingredient Notes
  • Recipe Variations and Substitutions
  • Step by Step Instructions
  • Recipe FAQs
  • Expert Tips
  • Related Recipes 
  • Raw Veggie Wraps with Avocado

 I spend a lot of time discussing the nuances of sandwiches – I give you tips for avoiding soggy sandwiches and even discuss the merits of sandwiches without bread. There are seasonal sandwiches for summer and fall-inspired sandwiches, and at least 20 different ways to make a chicken sandwich. 

I show many different ways to use a wrap in my Mexican picnic ideas, but what about the simplicity of a well-made raw veggie wrap?

Why I Love Veggie Wraps for a Picnic

This raw veggie wrap recipe is an excellent basis for many possible healthy wrap variations. It’s a fresh and delicious vegan sandwich, perfect for a vegan picnic menu or a healthy vegetarian option. It’s also a fantastic sandwich for kids’ picnics or an Easter picnic when great vegetables are abundant.

Wraps also make a substantial sharing picnic option – Cut the wraps in halves (or even into veggie pinwheels) and serve on a platter with assorted dips and finger foods.

Most of all, wraps are very portable and easy to eat.

Ingredient Notes

Ingredients for raw veggie wraps on a table.

See my recipe card below for a complete list of the ingredients with measurements and notes.

Recipe Variations and Substitutions

  • Vegetables: There is no end to the variety of veggies you can use in this wrap, but the main aim is variety, crunch, and texture – bonus points for a vibrant color scheme. Other great additions could be tomatoes, arugula, or red cabbage. You could even fill them with my Crunchy Coleslaw.
  • Spreads & Spice: If you like a little extra kick, some chili flakes or a chili sauce, such as my vegan Salsa Roja recipe, is a nice addition. Or, for those who like it mild, consider a sprinkle of dried herbs such as oregano. Use my Whipped Feta recipe for a Mediterranean flair as a tasty cheese spread.
  • Vegan Version: This recipe uses mayonnaise, and you can use vegan mayonnaise. But you can also leave the mayonnaise out altogether, as the avocado gives the wrap a nice creamy consistency. 

Step by Step Instructions

Step 1: Grate carrots and beetroot. Set aside.

Step 2: Chop red bell pepper, mushrooms, avocado, and onion in thin slices. Set aside.

Step 3: Warm your tortilla in a dry skillet or microwave to soften it.

Tortilla wrap spread with mayonnaise.

Step 4: Place the tortilla flat and evenly spread two tablespoons of mayonnaise. (Vegan version: use vegan mayonnaise or leave it out altogether).

Tortilla wrap with mayonnaise and raw veggie fillings.

Step 5: Add a bit of each ingredient in a line, leaving some space in the bottom and sides.

Demonstrating the tortilla wrap of raw veggie wraps.

Step 6: Fold in the sides, leaving one inch in between. While holding the sides of the wrap in place with your fingers, bring up the bottom using your thumbs.

Demonstrating the tortilla wrap of raw veggie wraps.

Step 7: Continue rolling the tortilla until all the filling is on the inside. Your wrap is ready.

Recipe FAQs

How can I make my raw veggie wraps more filling?

Add ingredients with healthy fats and proteins like nuts and seeds to make your wraps more satisfying. You can double up on the wrap or include denser vegetables like sweet potatoes.

Can I add protein to my raw veggie wraps?

Absolutely! While keeping it raw, add sprouted legumes or nuts like sliced almonds or cashews. You could include cooked quinoa, tofu, or tempeh for a non-raw option.

Can I make raw veggie wraps ahead of time?

For the best texture and freshness, it’s recommended to assemble your wraps close to when you plan to eat them. However, you can prepare all your fillings and sauces ahead of time for quick assembly.

Expert Tips

  • Warming the Tortillas: Warming the tortillas is crucial for flexibility, preventing them from splitting when you roll them. A warm tortilla is more pliable and easier to handle. You only warm them a little, not hot, to maintain the raw integrity of the other ingredients.
  • Ingredient Preparation: Thinly slice or finely grate all your raw ingredients for a balanced flavor and texture. This prevents any one flavor from overpowering the others and ensures the wrap is easy to roll without bulging.
  • Portion Control: Be mindful of the quantity of each ingredient to ensure the wrap can close properly. Overstuffing can lead to difficulty in rolling and potential messiness while eating.
  • Tight and Secure: Roll the tortilla firmly to keep the fillings secure after folding in the sides. This technique helps to maintain the shape, making the wrap easier to eat as the contents are less likely to spill out.

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Did you try these Raw Veggie Wraps? 

Please leave me a ⭐ rating below and let me know in the comments how you enjoyed them.

A stack of raw veggie wraps cut in half on a table

Raw Veggie Wraps with Avocado

Kate O’Malley
Whether you are vegetarian or vegan, or recognize the delicious health benefits of eating raw veggies. These raw veggie wraps with avocado are compact, convenient, incredibly portable, so healthy, and delicious.
5 from 10 votes
Print Recipe Pin Recipe
Prep Time 20 minutes mins
Total Time 20 minutes mins
Course Lunch, Picnic Food, Sandwich
Cuisine American, Sandwich
Servings 4 Wraps
Calories 440 kcal

Ingredients
  

  • 4 large wholemeal tortillas
  • 1 small avocado
  • 1 small beetroot - uncooked
  • ½ red bell pepper
  • 4 white button mushrooms
  • ½ red onion
  • ½ cup mayonnaise - vegan or normal
  • 1 cup fresh spinach
  • 2 grated carrots - about ¾ cup

Instructions
 

  • Grate carrots and beetroot. Set aside.
  • Chop red bell pepper, mushrooms, avocado, and onion in thin slices. Set aside.
  • Warm your tortilla in a dry skillet or in the microwave to soften it.
  • To make the wrap, place the tortilla on a flat surface and spread two tablespoons of mayonnaise over it. (Vegan version: use vegan mayonnaise or leave it out altogether)
  • Add a bit of every ingredient in a line, leaving some space in the bottom and sides.
  • Then, fold in the sides, leaving one inch in between. While pressing with your fingers the sides of the wrap, bring up the bottom using your thumbs.
  • Continue rolling the tortilla until all the filling is on the inside. Your wrap is ready.

Notes

Recipe Variations
  • Vegetables: There is no end to the variety of veggies you can use in this wrap, but the main aim is variety, crunch, and texture. Other great additions could be tomatoes, arugula, or red cabbage.
  • Vegan Version: You can use vegan mayonnaise, but you can also leave the mayonnaise out altogether, as the avocado gives the wrap a nice creamy consistency.
  • Spreads & Spice: Play with different flavor profiles, such as chili, herbs, hummus, or pesto. 
Tips
  • Warming the Tortillas: Ensure they are slightly warm (not hot) so they don’t split.
  • Ingredients: Grate and slice ingredients finely to ensure a balanced flavor and texture and make rolling easier. 
  • Don’t Overfill: Watch how much filling you add. Overstuffing can cause your wrap to spilt or fall apart. 

Nutrition

Serving: 1gCalories: 440kcalCarbohydrates: 35gProtein: 7gFat: 32gSaturated Fat: 5gPolyunsaturated Fat: 14gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 12mgSodium: 511mgPotassium: 565mgFiber: 9gSugar: 7gVitamin A: 6362IUVitamin C: 30mgCalcium: 115mgIron: 2mg
Tried this recipe?Mention @picniclifestyle or leave a comment below.

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About Kate O'Malley

Picnic enthusiast, passionate cook, and the creative force behind Picnic Lifestyle. With a globe-trotting background and a keen eye for local ingredients, she's mastered the art of crafting delectable picnics and portable feasts (especially for long travel days). Kate's passion for al fresco dining comes alive in this guide, curating perfect picnics for every occasion.

Reader Interactions

Comments

  1. Nisha

    February 19, 2024 at 7:29 pm

    5 stars
    The veggie wraps looks so tempting and perfect for lunch boxes

    Reply
5 from 10 votes (9 ratings without comment)

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