Transitioning to a whole-food plant-based (WFPB) diet doesn’t mean giving up on quick, delicious meals—especially when it comes to sandwiches and wraps. If you’re new to the kitchen or just starting to explore plant-based eating, these recipes will make your journey smooth, tasty, and packed with nutrients. With some planning, you can enjoy a variety of grab-and-go vegan sandwiches and wraps that are not only satisfying but also packed with protein, fiber, and all the goodness that fruits and veggies bring.
Why Vegan Sandwiches and Wraps?
Sandwiches and wraps are the ultimate convenience foods, perfect for busy mornings, lunch breaks, or even quick dinners. But they don’t have to be loaded with processed ingredients to be tasty and filling. In fact, with a few smart choices, you can enjoy sandwiches and wraps that are both nutritious and satisfying. Plus, they’re incredibly versatile—you can swap out ingredients, add your favorite veggies, and play with flavors to suit your taste buds.
Prep Ahead for Morning Ease
One of the biggest challenges for anyone, especially those new to a WFPB diet, is finding the time to prepare meals. The good news? With a little planning, you can make your mornings stress-free. Here’s how:
- Prep Your Ingredients: Spend some time during the weekend chopping veggies, cooking grains, and preparing spreads. Store them in airtight containers, so everything is ready to go when you need it.
- Freeze Components: Some sandwich fillings, like cooked beans or tofu, can be frozen in portion-sized bags. Just grab what you need in the morning, and you’re good to go!
- Assemble the Night Before: If mornings are hectic, try assembling your sandwich or wrap the night before. Just keep wet ingredients, like tomatoes, separate to avoid sogginess.
- Choose an appropriate container: I like to use glass containers with snap-closures. They generally don’t leak and keep your sandwich from getting crushed, but they can be heavy. Silicone containers or Rubbermaid Brilliance are other options.
Vegan Sandwich and Wrap Basics
Before we dive into the recipes, let’s talk about the building blocks of great vegan sandwiches or wraps. Here’s what you’ll need:
- The Base: Choose from whole-grain bread, wraps, or pita. For a gluten-free option, consider using lettuce wraps or collard greens.
- The Protein: To make sure your meal is filling and nutritious, aim for about 20g of protein per serving. Tofu, tempeh, beans, and legumes are excellent choices. Don’t forget about plant-based protein spreads like hummus or lentil pate.
- The Veggies: Load up on a variety of colorful veggies for crunch, flavor, and nutrients. Leafy greens, bell peppers, cucumbers, and avocados are just a few great options.
- The Extras: For added flavor and texture, consider adding healthy fats like avocado or tahini, and a bit of acidity with pickles, mustard, or a squeeze of lemon juice.
Recipe 1: Smoky Tempeh and Avocado Wrap
This smoky tempeh wrap is a protein powerhouse, easy to prepare, and perfect for grab-and-go. With a satisfying combination of textures and flavors, it’s sure to become a favorite.
Ingredients:
- 4 oz tempeh, sliced thinly
- 1/2 avocado, sliced
- 1/2 cup shredded carrots
- 1/4 cup red cabbage, thinly sliced
- 1 tbsp tahini
- 1 tbsp lemon juice
- 1 whole-grain wrap
- Salt, pepper, and smoked paprika to taste
Instructions:
- Prepare the Tempeh: In a pan over medium heat, cook the tempeh slices with a sprinkle of smoked paprika, salt, and pepper. Cook for about 3-4 minutes on each side until golden and slightly crispy.
- Assemble the Wrap: Spread tahini over the whole-grain wrap. Add the tempeh, avocado slices, shredded carrots, and red cabbage. Drizzle with lemon juice.
- Wrap and Go: Roll up the wrap tightly, slice in half, and enjoy!
Nutritional Information:
Calories: 500
Protein: 22g
Carbohydrates: 40g
Fats: 28g
Make-Ahead Tip: Cook the tempeh in advance and store it in the fridge. In the morning, just assemble the wrap, and you’re out the door!
Recipe 2: Chickpea Salad Sandwich
Chickpea salad is a delicious, protein-rich alternative to traditional tuna salad. Packed with flavor and texture, this sandwich is easy to make and even easier to enjoy.
Ingredients:
- 1 cup cooked chickpeas, mashed
- 2 tbsp vegan mayo
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1/4 cup celery, diced
- 1/4 cup red onion, diced
- 2 slices whole-grain bread
- Leafy greens (spinach or lettuce)
- Salt and pepper to taste
Instructions:
- Mix the Chickpea Salad: In a bowl, combine mashed chickpeas, vegan mayo, Dijon mustard, lemon juice, celery, and red onion. Mix until well combined. Season with salt and pepper.
- Assemble the Sandwich: Spread the chickpea salad on a slice of whole-grain bread. Top with leafy greens and the second slice of bread.
- Enjoy: Cut the sandwich in half, and enjoy your delicious, protein-packed lunch!
Nutritional Information:
Calories: 490
Protein: 20g
Carbohydrates: 60g
Fats: 15g
Make-Ahead Tip: Prepare the chickpea salad the night before. Store it in the fridge for up to three days, making morning assembly a breeze.
Recipe 3: Tofu Banh Mi Wrap
A plant-based twist on the classic Banh Mi, this tofu wrap is bursting with flavor and crunch. It’s perfect for a quick lunch that feels indulgent yet nutritious.
Ingredients:
- 4 oz firm tofu, pressed and sliced
- 1 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1/4 cup shredded carrots
- 1/4 cup cucumber slices
- Fresh cilantro
- 1 tbsp vegan mayo
- 1 whole-grain wrap
- Pickled jalapeños (optional)
Instructions:
- Marinate the Tofu: In a small bowl, mix soy sauce and rice vinegar. Add tofu slices and let marinate for at least 15 minutes.
- Cook the Tofu: Heat a pan over medium heat. Cook tofu slices for about 3-4 minutes on each side until golden.
- Assemble the Wrap: Spread vegan mayo on the whole-grain wrap. Add tofu slices, shredded carrots, cucumber, fresh cilantro, and pickled jalapeños if you like a bit of spice.
- Wrap and Enjoy: Roll up the wrap, slice in half, and you’re ready to go!
Nutritional Information:
Calories: 480
Protein: 21g
Carbohydrates: 55g
Fats: 18g
Make-Ahead Tip: Marinate and cook the tofu the night before. In the morning, just assemble and go!
Recipe 4: Lentil and Veggie Pita Pocket
Lentils are a fantastic source of plant-based protein, and this pita pocket is a great way to enjoy them. With fresh veggies and a tangy dressing, this meal is both satisfying and refreshing.
Ingredients:
- 1/2 cup cooked lentils
- 1/4 cup diced tomatoes
- 1/4 cup diced cucumber
- 2 tbsp red onion, diced
- 1 tbsp tahini
- 1 tbsp lemon juice
- Fresh parsley
- 1 whole-grain pita pocket
- Salt and pepper to taste
Instructions:
- Prepare the Filling: In a bowl, combine cooked lentils, diced tomatoes, cucumber, and red onion. Drizzle with tahini and lemon juice, and mix well. Season with salt and pepper.
- Stuff the Pita: Cut the pita in half and open the pocket. Fill with the lentil and veggie mixture. Top with fresh parsley.
- Enjoy: This pita pocket is perfect for a quick, protein-packed meal on the go.
Nutritional Information:
Calories: 510
Protein: 22g
Carbohydrates: 60g
Fats: 18g
Make-Ahead Tip: Cook lentils in bulk and store them in the fridge. You can quickly assemble this pita pocket in the morning or even the night before.
Recipe 5: Hummus and Veggie Wrap with Quinoa
Quinoa is a complete protein, making it a fantastic addition to any vegan meal. This wrap is loaded with fresh veggies and creamy hummus, making it a satisfying and healthy option.
Ingredients:
- 1/2 cup cooked quinoa
- 2 tbsp hummus
- 1/4 cup shredded carrots
- 1/4 cup cucumber slices
- 1/4 avocado, sliced
- 1 whole-grain wrap
- Fresh spinach
- Salt and pepper to taste
Instructions:
- Assemble the Wrap: Spread hummus over the whole-grain wrap. Add cooked quinoa, shredded carrots, cucumber, avocado, and fresh spinach. Season with salt and pepper.
- Wrap and Roll: Roll up the wrap tightly, slice in half, and enjoy a protein-packed meal that’s perfect for any time of day.
Nutritional Information:
Calories: 490
Protein: 20g
Carbohydrates: 55g
Fats: 18g
Make-Ahead Tip: Cook quinoa in bulk and store it in the fridge. You can also prepare the entire wrap the night before for a quick morning grab-and-go option.
Incorporating Fruits and Veggies
One of the great things about vegan sandwiches and wraps is how easy it is to load them up with fruits and veggies. Here are some tips:
- Add Greens: Spinach, kale, and arugula are great for adding a burst of nutrients without overwhelming the other flavors.
- Include Crunch: Bell peppers, cucumbers, and shredded carrots provide a satisfying crunch and are packed with vitamins.
- Use Avocado: Avocado is not only creamy and delicious but also a great source of healthy fats and fiber.
- Try Fruits: Don’t shy away from adding fruits like apple slices or dried cranberries for a touch of sweetness and added fiber.
Boosting Protein in Vegan Sandwiches and Wraps
Getting enough protein is a common concern when adopting a WFPB diet, but it’s easier than you might think. Here are some tips:
- Use Legumes: Beans, lentils, and chickpeas are all rich in protein and can be used in salads, spreads, or even as the main filling.
- Incorporate Tofu and Tempeh: Both tofu and tempeh are versatile, high-protein options that work well in sandwiches and wraps. When using tofu, I generally use a firm or extra-firm. If it’s not extra-firm, I use a tofu press to squeeze out any extra moisture to prevent the sandwich/wrap from getting soggy.
- Add Whole Grains: Quinoa, farro, and whole-grain breads and wraps all contribute to your protein intake.
- Experiment with Plant-Based Protein Powders: If you need an extra protein boost, consider adding a spoonful of plant-based protein powder to spreads or dressings.
Final Thoughts
Vegan sandwiches and wraps are incredibly versatile, easy to make, and perfect for anyone transitioning to a whole-food plant-based diet. By planning ahead and prepping your ingredients, you can enjoy a variety of grab-and-go meals that are not only delicious but also packed with protein and nutrients. Whether you’re heading off to work, school, or just looking for a quick, satisfying meal, these recipes will help you stay on track with your WFPB goals.
Remember, the key to success in the kitchen is to experiment and have fun. Don’t be afraid to mix and match ingredients, try new flavors, and make these recipes your own. With a little creativity and preparation, you’ll soon find that eating plant-based is not only easy but incredibly rewarding.
