Fiesta Bean and Avocado Tortilla Wrap Recipe
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This tortilla wrap recipe is simple to make and perfect for a quick lunch or light dinner on a busy weeknight. It’s packed with protein-rich beans, creamy avocado, vibrant veggies, and bursting with flavor, all in a folded tortilla so you can grab and go. This vegan wrap recipe is your go-to for a healthy and satisfying wrap that will make your taste buds happy!
Keep reading to discover the simple steps to making this delicious tortilla wrap recipe.
Before losing 125 pounds, frozen burritos were my go-to meal. I never ventured into new recipes. But after my weight loss, I swapped out those bland, processed burritos for this fresh, flavorful tortilla wrap recipe and even started making my own homemade tortillas.
It has been ages since I’ve had a frozen burrito, and I’m never looking back. This tortilla wrap recipe is one of my favorite fillings, and I know you’ll love it too.
Before I show you how to make this tortilla wrap recipe, please take a quick second to subscribe to my Intentionally Eat newsletter. It contains tips and recipes to help you live your healthiest life, plus you’ll get an acid/alkaline chart to show you which foods you should eat for optimum health.
😍Why you will love this Tortilla Wrap Recipe
- Customizable and Delicious: You can easily switch up the fillings to suit your tastes, making it perfect for the whole family, whether you prefer savory or sweet.
- Healthy and Satisfying: Packed with fresh ingredients, this recipe offers a nutritious alternative to processed frozen burritos, helping you stay on track with your wellness goals.
- Fun and Easy to Make: The TikTok-inspired folding method adds a fun twist, making it both easy to assemble and a great way to eat without the mess.
If you like this easy tortilla recipe, you can also add this Copycat Old El Paso homemade taco seasoning to flavor it. You will also love this Taco Salad Casserole and this Egg and Dairy Free Breakfast Tortilla Wrap Recipe for a quick and easy breakfast.
📃Ingredients and Substitutions
The great thing about this tortilla wrap recipe is that you can pick your favorite fillings and use your preferred wrap. You can use gluten-free soft tortillas, corn tortillas, or whole wheat flour tortillas—the options are endless for this vegan lunch wrap. The printable recipe card below includes the full list of simple ingredients, quantities, and nutritional daily value information.
- Healthy Refried Beans, black beans, or pinto beans
- Avocado slices or guacamole
- Pico de Gallo, salsa verde, salsa, or just tomatoes—You can use many types of tomatoes, such as cherry tomatoes, plum tomatoes, Roma tomatoes, or your favorite variety.
- Vegan cheddar cheese
- Corn tortilla or flour tortilla
- Copycat Old El Paso Taco Seasoning
I suggest serving this sandwich wrap with vegan sour cream. For a delicious, complete meal, you can also serve it with this Skinny Taco Soup and a crisp lettuce salad.
5-Day Weight Loss Plan
This 5-Day Weight Loss Plan will jumpstart you to living your healthiest life.
If you’re looking for more Easy Lunch Ideas, check out these:
🥄How to Make this Tortilla Wrap Recipe
Follow these simple steps for this easy tortilla wrap:
- Cut the Tortilla: Lay the tortilla flat and make a single cut from the center to the edge. This will serve as a guide for folding.
- Add Wrap Filling: Imagine the tortilla divided into four quarters. Place your desired fillings into each quarter, keeping them separate. You can choose different ingredients for each section, like veggies such as onion, bell pepper, or fresh spinach, plant-based taco meat, vegan sharp cheddar cheese, or guacamole. Use the recipe below for a guideline.
- Fold the Tortilla: Start with the quarter where the cut is. Fold this section up over the next quarter. Then, fold that half over the next section, and finally, fold the last section over to create a layered triangle. You will be folding counterclockwise to form a pocket.
- Cook the Wrap: Toast the folded wrap in a sandwich press, a panini press, waffle iron, or a hot skillet over medium heat until it’s golden brown and crispy on the outside. If using a non-stick skillet, press the wrap down with a spatula, then flip and toast the second side.
This folding method is a fun way to keep the fillings neatly separated and prevent them from spilling out. This vegan tortilla wrap recipe is the perfect grab-and-go meal.
Pro Tips: You can use a burrito-sized tortilla, but remember that it will add calories.
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❓Others have asked…
🫙How to Store This Tortilla Wrap Recipe
I recommend enjoying the wraps immediately. They will not taste as good reheated. However, the best way to store a cooked tortilla wrap is to:
- Cool Completely: Allow the wrap to cool completely to avoid condensation, which can make it soggy.
- Wrap Tightly: Wrap the tortilla wrap tightly in aluminum foil or plastic wrap to maintain freshness and prevent it from drying out.
- Use Airtight Containers: Place the wrapped tortilla in an airtight container in the refrigerator to further protect it from moisture and odors.
- Refrigerate: Store in the refrigerator for up to 3-4 days.
Freezing: For more extended storage, you can freeze the wrapped tortilla wrap, ensuring it’s tightly wrapped to prevent freezer burn.
Reheating a Tortilla Wrap: To reheat, thaw it in the refrigerator overnight and warm it in the microwave or stovetop in a non-stick skillet, air fryer, or oven.
⚖️Are tortilla wraps more fattening than bread?
Whether tortilla wraps are more fattening than bread depends on type can portion size.
A standard flour tortilla can have 120-150 calories and 3-4 grams of fat, while a slice of white bread has about 70-80 calories and 1 gram of fat. However, wraps are often larger, making them more calorie-dense, and typically contain more fillings.
Additionally, some tortillas contain added fats, which may increase the fat content compared to bread.
Overall, tortilla wraps can be more fattening, but it varies depending on the specific choices and serving sizes.
Recipe
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Fiesta Bean and Avocado Tortilla Wrap Recipe
Ingredients
- 1 tortilla 8 inch-white flour, whole wheat flour, or this corn vegan tortilla recipe
- 2-4 Tbsp easy healthy refried beans
- 1/2 avocado – sliced
- 2-4 Tbsp Pico de Gallo
- 2-4 Tbsp vegan cheddar cheese
Instructions
- Lay the tortilla flat and make a single cut from the center to the edge.
- Place your desired fillings into each quarter.
- Start with the quarter where the cut is. Fold this section up over the next quarter. Then, fold that half over the next section, and finally, fold the last section over to create a layered triangle. You will be folding counterclockwise to form a pocket.
- Toast the folded wrap in a sandwich press or a hot skillet over medium heat until it's golden brown and crispy on the outside. If using a skillet, press the wrap down with a spatula, then flip and toast the other side.
Notes
Nutrition
Before I say goodbye, I encourage you to take a moment to find out how I went from obese with a crippling back injury to 125-pound lighter -discover my transformation into a health coach!
More Recipes:
Hearty Black Bean Chili Recipe (No Tomatoes)
Banana Bliss No Bake Banana Recipe
10 Surprising Things to Dehydrate in Air Fryer
You will also love these 300 Calorie Meals for One and these Low Calorie Dinner Ideas!
About The Author
Although Cindy has lost 125 pounds, her path to success was not easy. Go here to read her incredible story, “From Morbidly Obese to Losing 125 Pounds and Becoming a Health Coach.” If you want to send Cindy a quick message, visit her contact page here.
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Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.
