10-Minute Gluten Free Veggie Wrap

This gluten free veggie wrap makes the perfect healthy breakfast, lunch or dinner – once you try it, you’ll want to eat it all the time. It only takes 10 minutes to prepare, and it honestly couldn’t be easier to make. Filled with hummus, salad leaves, cherry tomatoes, avocado and pan-roasted spicy chickpeas, it’s a real flavour and texture explosion.

Rolled-up gluten free veggie wrap cut in half, filled with vibrant green salad leaves, creamy avocado and spicy chickpeas. The wrap is on a piece of parchment paper, with a few salad leaves and salad leaves lying around.

I am obsessed with this gluten free veggie wrap. And I’m not even exaggerating – there are days when I eat it for breakfast, lunch AND dinner… and those are definitely the good-food kinda days. You know, the days when everything you eat is exactly what you’re craving in that moment, like the universe somehow came together just to fulfil your every food wish on that day.

There are a bazillion things I love about these gluten free veggie wraps.
Like the fact that they are super versatile and you can put just about anything in them, and they turn out absolutely amazing every single time.
Or the fact that they take, start to finish, only 10 minutes to prepare.
Then there’s the fact that they are the perfect thing to smother in too much hummus.
(Even if there is no such thing as too much hummus.)
And finally, there’s the fact that they look just as good as they taste. And they’re delicious. Blow-your-mind delicious. So. Delicious.

Overhead view of two gluten free veggie wraps, not rolled up yet. Hummus has been spread on them, and sliced avocado, halved cherry tomatoes, salad leaves and spicy chickpeas arranged on top. The plates with the wraps sit on a light backdrop. A knife with a bit of hummus smeared on it, and a spoon holding more roasted spicy chickpeas are next to the plates.

Because I have a hate-hate relationship with store-bought gluten free tortillas (or, rather, cardboard pretending to be tortillas), and because I haven’t yet had time to figure out how to make my own, I use savoury gluten free crêpes as the base for the veggie wrap.

Is that weird? Are you outraged that I dare call this a “wrap”? Honestly… don’t care. And once you taste this healthy deliciousness, you’ll forget all about the “correct” terminology to use. Trust me. Mmkay?

The gluten free crêpes (which are also dairy free!) are super easy to make: mix together an egg, a splash of non-dairy milk, some gluten free flour and a pinch of xanthan, pour the batter into the pre-heated pan, cook, flip – and voila, you’ve got yourself a pretty crêpe that’s both delicately fluffy and sturdy enough to make a wrap at the same time. How awesome is that?

(Bonus point: even though I call these crêpes “savoury”, they’re actually neutral as far as the sweet-salty scale goes, which means you can have them as dessert too! Just smear some jam or lemon curd (yum) on top, and you’ve got yourself a yummy sweet treat.)

As far as fillings go, the ingredients listed in the recipe are just suggestions. I like to make a gluten free veggie wrap whenever I need to clean out the fridge/pantry… not that you need an actual reason for making these veggie wraps, other than the fact that they’re delicious.

Rolled-up gluten free veggie wrap cut in half, filled with vibrant red cherry tomatoes, green salad leaves, creamy avocado and spicy chickpeas. The wrap is on a piece of parchment paper, with a few halved cherry tomatoes and salad leaves lying around.

But seriously. Leftover salad? Avocado on the verge of being too ripe? Random cherry tomatoes that you found rolling around? Just toss everything in there. Or, if you don’t want to keep things strictly vegetarian, you can slip in some bacon strips, or pieces of chicken breast. Anything goes. Go wild.

I like to include some quick pan-roasted spicy chickpeas, because I love them and they’re easy to make and believe me, you’ll love them too. They’re slightly crunchy, and spicy and salty and oh my!

Of course, the veggie wrap wouldn’t be a proper wrap without hummus. As much hummus as you can fit in there. Add a bit more. Just a bit more. Go on then.

So let’s recap: I love me some gluten free veggie wrap, you’ll love it too, and it’s a delicious HEALTHY gluten + dairy free meal you can have for breakfast, lunch or dinner. Oh, and it takes 10 minutes to make. Can you say perfection???

Overhead view of the gluten free veggie wrap, not rolled up yet. Hummus has been spread on it, and sliced avocado, halved cherry tomatoes, salad leaves and spicy chickpeas arranged on top. The plate with the wrap sits on top of a tea towel, on a light backdrop. Another warp is next to it, partially out of the picture.

10-Minute Gluten Free Veggie Wraps (Gluten + Dairy Free)

This gluten free veggie wrap makes the perfect healthy breakfast, lunch or dinner – once you try it, you’ll want to eat it all the time. It only takes 10 minutes to prepare, and it honestly couldn’t be easier to make. Filled with hummus, salad leaves, cherry tomatoes, avocado and pan-roasted spicy chickpeas, it’s a real flavour and texture explosion.

Course Breakfast, Lunch or dinner
Cuisine Dairy Free, Gluten Free
Keyword healthy lunch idea, vegetarian wrap, veggie wrap
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 wraps
Author Kat | The Loopy Whisk

Ingredients

For gluten free crêpes:

  • 1 egg
  • 5/8 cup (150 mL) non-dairy milk (soy milk, rice milk, oat milk or almond milk if not sensitive to nuts)
  • 3/8 cup (45 g) gluten free flour
  • 1/4 tsp xanthan gum

For pan-roasted spicy chickpeas:

  • 1 tbsp coconut oil
  • 2/3 cup (115 g) cooked chickpeas
  • 1 - 2 tsp smoked paprika
  • salt + pepper to taste

Other add-ins:

  • 2 - 4 tbsp hummus
  • 1 medium avocado, sliced
  • salad leaves
  • cherry tomatoes, halved

Instructions

For gluten free crêpes:

  1. Pre-heat a pan/skillet.

  2. In a bowl, mix together all crêpe ingredients until you get a smooth batter. (If it seems too thick, add a bit more non-dairy milk. If it seems too runny, add a bit more gluten free flour.)

  3. Grease the pan/skillet a small amount of coconut oil. Then pour in 1/2 of the batter, swirling it around the pan/skillet until you form a crêpe.

  4. Cook the crêpe on one side for ~1 minute, or until it comes away from the pan/skillet when you shake it. Flip the crêpe, and cook it on the other side for ~1 minute.

  5. Place the cooked crêpe on a plate, and repeat the process with the other 1/2 of the batter.

For pan-roasted spicy chickpeas:

  1. Pre-heat the pan/skillet until very hot.

  2. Add the coconut oil to the pan, allow it to melt, then add the rest of the spicy chickpeas ingredients.

  3. Fry the chickpeas for ~2-3 minutes on high heat, until slightly crispy on the outside.

Assembling the wrap:

  1. Spread some hummus onto each of the wraps, then top with toppings of choice.

  2. Wrap it up, and enjoy!

Looking for more healthy lunch ideas? I’ve got you covered!

15-Minute Sweet Potato & Arugula Salad
15-Minute Sweet Potato & Arugula Salad with Avocados + Creamy Peanut Butter Dressing - This sweet potato & arugula salad is the perfect quick and healthy mid-week lunch, that you can prepare in just 15 minutes! With a hack to make the most amazing “roasted” sweet potatoes (in only 10 minutes) and with the creamiest 4-ingredient peanut butter dressing. Gluten free recipe. Healthy recipe. Salad recipe. Salad dressing recipes. Vegan lunch. Easy salad recipe. #healthyrecipes #healthyeating #salad

Gluten Free Zucchini Galette
Gluten Free Zucchini Galette with Feta Cheese & Cherry Tomatoes - This gluten free zucchini galette is almost too good for words. The rosemary pie crust is pure flaky, buttery perfection, and the filling of zucchinis, cherry tomatoes, caramelised onions, feta cheese and herbs is an homage to all things Mediterranean. Super easy to make, the perfect thing for a weekend brunch or summer picnic. Gluten free pie crust. Crostata recipe. Easy lunch idea. #glutenfree #pie #food #recipe #galette #lunch

10-Minute Gluten Free Veggie Wrap {gluten, dairy, nut, soy & refined sugar free} - This gluten free veggie wrap makes the perfect healthy breakfast, lunch or dinner. It only takes 10 minutes to prepare, and it honestly couldn’t be easier to make. Filled with hummus, salad leaves, cherry tomatoes, avocado and pan-roasted spicy chickpeas. Healthy lunch recipe. Vegetarian wrap. Gluten free wrap. Healthy dinner ideas. Quick and easy recipes. #glutenfree #dairyfree #healthyrecipe #quickrecipe #food 10-Minute Gluten Free Veggie Wrap {gluten, dairy, nut, soy & refined sugar free} - This gluten free veggie wrap makes the perfect healthy breakfast, lunch or dinner. It only takes 10 minutes to prepare, and it honestly couldn’t be easier to make. Filled with hummus, salad leaves, cherry tomatoes, avocado and pan-roasted spicy chickpeas. Healthy lunch recipe. Vegetarian wrap. Gluten free wrap. Healthy dinner ideas. Quick and easy recipes. #glutenfree #dairyfree #healthyrecipe #quickrecipe #food

Leave a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.