Vegan Cream Cheese Veggie Wraps

By
Jolinda Hackett
Jolinda Hackett
Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes.
Learn about The Spruce Eats' Editorial Process
Updated on 01/5/22
Vegetarian wraps
James Baigrie / Getty Images
Prep: 5 mins
Cook: 0 mins
Total: 5 mins
Serving: 1 serving
Yield: 1 wrap

Looking for an easy vegetarian lunch? Try this vegan cream cheese veggie wraps recipe for lunch on the go.

We love the combination of cream cheese and flour tortillas. Just add veggies, and you've got a healthy vegetarian or vegan (if you use non-dairy cream cheese) wrap sandwich for lunch. Spinach and alfalfa sprouts make this cream cheese wrap super healthy, and avocado makes it absolutely delicious. Enjoy!​

Ingredients

  • 2 tablespoons dairy-free cream cheese

  • 1 flour tortilla

  • 1/4 cup spinach

  • 1/4 cup alfalfa sprouts

  • 1/2 avocado, sliced

  • 1/2 tomato, thinly sliced

  • 1/4 cup thinly sliced cucumber

  • 2 tablespoons red onion, minced

  • 1 dash salt, or to taste

  • 1 dash freshly ground black pepper, or to taste

Steps to Make It

  1. Gather the ingredients.

  2. Spread the vegan cream cheese on the flour tortillas.

  3. Layer the veggies in whatever proportions you like.

  4. Sprinkle with a good amount of salt and pepper to taste and wrap.

  5. Serve and enjoy!

Tips

  • We like Tofutti brand vegan cream cheese, but you may use whatever brand you prefer or can find at your local grocery store.
  • The veggies added to this wrap are what really make the recipe shine. They're tasty and nutritious to boot. For example, spinach is loaded with vitamin K, vitamin A, manganese, folate, iron, and other important nutrients. The leafy green has been found to contribute to bone health and contains phytonutrients that may have anti-inflammatory and anti-cancer benefits.
  • Alfalfa sprouts are another veggie with health benefits that you may not be aware of. Alfalfa sprouts are young seedlings of the alfalfa plant (which is too coarse and bitter to be eaten at maturity). They contain dietary fiber, protein, and micronutrients, with only 8 calories per serving. However, be sure to follow food safety precautions when purchasing, storing and using alfalfa sprouts. Seeds and beans sprout in warm and humid conditions which are ideal for the growth of bacteria such as salmonella, listeria and E. coli. According to the U.S. Department of Health and Human Services, children, the elderly, pregnant women and anyone with a weakened immune system should avoid eating raw sprouts of any kind (including alfalfa sprouts).
  • If you have Celiac's disease or a sensitivity to gluten, try substituting corn tortillas for flour tortillas. A large leaf of lettuce can also be used as a substitute for tortillas in most recipes.

Sources:

The George Mateljan Foundation. (2001). Spinach. The World’s Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

Russo, J. (2013, August 16). Health benefits of alfalfa sprouts. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/

U.S. Department of Health & Human Services. Sprouts: What you should know. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html

Nutrition Facts (per serving)
1936 Calories
63g Fat
298g Carbs
52g Protein
×
Nutrition Facts
Servings: 1
Amount per serving
Calories 1936
% Daily Value*
Total Fat 63g 81%
Saturated Fat 15g 77%
Cholesterol 0mg 0%
Sodium 2364mg 103%
Total Carbohydrate 298g 108%
Dietary Fiber 35g 125%
Total Sugars 26g
Protein 52g
Vitamin C 141mg 705%
Calcium 349mg 27%
Iron 20mg 109%
Potassium 3208mg 68%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)