15-Minute Vegetarian Lunch Crunch Wrap

When you hear the word “crunch wrap” it usually refers to a Mexican fast food item that most people associate with a famous fast food chain in the US. It is best described as a large flour tortilla layered with ground beef, some sort of sauce, salad veggies, another layer of crunch, and sour creme. All of this is then sealed up in a tortilla that is grilled on both sides – creating said crunch. This 15-Minute Vegetarian Lunch Crunch Wrap is a much simpler version, but truly done in 15-Minutes. It is one of my go-tos for two main reasons: (1) Quickly done and something warm at lunch time. (2) Really good balance of protein, carbs, fiber, and getting in those veggies – all done in 15 minutes – did I mention that already?!

What You Will Find in This Post

• How to master the crunch wrap fold
• Why is this 15-Minute Vegetarian Lunch Crunch Wrap good for you?
• Easy Swaps and Questions
• How to adjust this recipe to your individual dietary requirements
• Other quick and easy meal ideas on the blog

How to Master the Crunch Wrap Fold

Apparently there is some science to this topic, which is the reason why I wanted to quickly touch on it. Start by laying out your wrap and adding your ingredients. Then fold over the edges in a circular motion, similar to how you would be wrapping a present. Add your folded wrap with the bottom to a pan that is sizzling on medium heat in order to seal it first. If you want to be super extra, you could even add some cheese to the underside in order to create more of “seal”. Toast up from both sides and you should have yourself a really nice crunch wrap.

Why Is this 15-Minute Vegetarian Lunch Crunch Wrap Good for You?

In my version, we frying off onions and peppers before mixing them with scrambled eggs. There are loads of options in terms of what you can add and take out (be sure to also check the “Easy Swaps and Questions” section). Peppers and onions are high in fibers and some great veggies in terms of flavor and crunch profile to add. They are both high in vitamin C, which is so key to our immune system especially during those colder months. Vitamin C is an essential vitamin, we can only get it through our diet. But it also acts as a “double-agent”, being an antioxidant at the same time.

Antioxidants help to reduce free radicals in our bodies, that can turn into oxidative stress. In addition, the protein found in eggs is important for our overall health. It is the building block for our tissues and organs, and therefore so important in repairing and maintaining said tissues and organs. Protein is an awesome topic in and on itself, which is the reason why I have written an entire post about the benefits of protein. In addition, it is important for satiety and allows us to feel full for longer.

Easy Swaps and Questions

I do not eat eggs. Can I swap in something else? Absolutely, you can swap in some pan-fried tofu or if you do eat meat some deli chicken or turkey would also go nicely.

What if I want to add more crunch? I would recommend to add some additional tortilla chips and break them up a little. That way, you will have a further, really nice crunch effect next to veggies that will also provide a bit of a bite.

Can I add some sauce? Of course you can! The obvious ones would be some sort of nacho or sour creme, but a bit of salsa could work nicely as well. Just feel free to free-style with this recipe and make it your own.

How to adjust this 15-Minute Vegetarian Crunch Wrap to your individual dietary requirements

This recipe can easily be customized to your individual dietary requirements. It is already vegetarian, nut-free, and gluten-free. You can:

• Make it vegan by swapping in some pan-fried tofu instead of the eggs and omitting the cheese, or using vegan cheese instead
• Make it dairy-free by omitting the cheese (use my Vegan Nacho Cheese Sauce for the same flavor, for example)
• Add meat, for example chicken or deli chicken or turkey if you do eat meat.
• If you want to swap out the veggies, go for it. It allows you to have a new flavor profile every time.

Other Quick and Easy Meal Ideas on the Blog

Sometimes, quick and easy is the way to go. If you are looking for more inspiration that is done in 30 minutes or less, be sure to check out the following recipes:

• Greek-Style Halloumi Wraps
• Speedy Pasta with Tomato and Fennel
• Easiest Yummy Chickpea Salad
• Lentil Salad with Apple and Fennel
• Hearty Vegan Pizza Bowl Soup

And there you have it for this week!! I hope you enjoy this delicious and super easy meal as much as we do over here on many (many) weekday lunches. As always, let me know how you are liking the recipe below in the comments. I cannot wait to hear from you! Happy crunch-wrap making!