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High-Protein Veg Wrap Recipe – Healthy, Tasty & Perfect for Any Meal

Looking for a quick, delicious, and nutrient-packed high protein veg wrap meal? This homemade veg wrap is rich in fibre, plant-based protein, and good fats, making it ideal for breakfast, lunchboxes, or even a light dinner. Plus, it’s fully customisable and perfect for vegetarians.

Then some Nutritional Highlights About High Protein Veg Wrap Are-

 High in fibre for better digestion
 Packed with plant-based protein
 Balanced with complex carbs and healthy fats
 Low in saturated fat Rich in antioxidants from colourful veggies


 

 

 

These are some ingredients for high protein veg
wrap(Serves 2)

For the Roti/Wrap Base:

  • 1/2 cup whole wheat flour

  • 1 tbsp besan (chickpea flour – optional for protein boost)

  • Water as needed

  • Pinch of salt

  • 1 tsp olive oil (for cooking)

 

For the Filling:

  • 1/2 cup boiled and mashed chickpeas OR paneer crumbles (100g)

  • 1/4 cup finely chopped onions

  • 1/4 cup grated carrot

  • 1/4 cup chopped capsicum (any color)

  • 1/4 cup shredded cabbage

  • 1 tsp olive oil

  • 1/2 tsp cumin seeds

  • 1/2 tsp ginger-garlic paste

  • 1/4 tsp turmeric powder

  • 1/2 tsp red chili powder (adjust to taste)

  • 1/2 tsp garam masala

  • Salt to taste

  • Chopped coriander leaves

 

Some add-on options

  • Hummus or hung curd spread

  • Lettuce or baby spinach leaves

  • Lemon juice

  • Chaat masala for a zing

Then method of Preparation High Protein Veg Wrap

Step 1: Prepare the Roti/Wrap Base

  1. Mix whole wheat flour, besan, and salt. Add water gradually to form a soft dough.

  2. Let it rest for 10–15 minutes.

  3. Roll into thin rotis and cook on a hot tawa using minimal oil.

  4. Keep aside, covered with a kitchen towel to retain softness.

 

Step 2: Cook the Filling

  1. Heat 1 tsp olive oil in a pan. Add cumin seeds and let them splutter.

  2. Add ginger-garlic paste and sauté till raw smell goes away.

  3. Add onions, sauté for 1-2 minutes, then add carrots, capsicum, and cabbage.

  4. Cook for 3–4 minutes on medium flame till veggies are slightly soft but still crunchy.

  5. Add mashed chickpeas or paneer, turmeric, chili powder, garam masala, and salt.

  6. Mix well and cook for another 2 minutes. Finish with chopped coriander and a dash of lemon juice.

 

Step 3: Assemble the Wrap

  1. Place the cooked roti on a flat surface.

  2. Spread 1 tsp hummus or hung curd evenly (optional).

  3. Add a layer of lettuce or spinach (optional).

  4. Spoon the hot veggie mixture in the center.

  5. Sprinkle chaat masala if you like.

  6. Fold from both sides and roll into a wrap. Secure with a toothpick or wrap in foil if packing.

Serving Suggestions

  • Serve with mint chutney or low-fat yogurt dip.

  • Add a small bowl of fruit or buttermilk on the side for a complete meal.

  • Ideal for tiffins, evening snacks, or light dinners.

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High-Protein Veg Wrap Recipe – Healthy, Tasty & Perfect for Any Meal

Dietician Priyanka
In practice from 9 years

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