Roasted Vegetable Avocado Garden Wraps

Lemon pepper avocado mash, crunchy fresh sprouts, and tender roasted red pepper, onion, and cauliflower come together for these satisfying roasted vegetable avocado garden wraps. Recipe is nut-free, soy-free, and vegan, and is easily made gluten-free.
Course lunch, sandwiches, wraps
Cuisine nut-free, soy-free, vegan, vegetarian
Keyword avocado garden wrap
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Total Yield 4 servings
Calories Per Serving 308 kcal
Author Yup, it's Vegan


For the roasted vegetables:

  • 1 red bell pepper cut into strips
  • 1 small red onion cut into thick slices
  • 1 small head of cauliflower cut into small florets
  • olive oil
  • 1 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp dried oregano
  • 1 pinch coconut sugar (optional, to taste) (or other sweetener)
  • salt and pepper (to taste)

For the lemon pepper avocado mash:

  • 2 ripe avocados
  • salt and pepper (to taste)
  • juice of 1/2 of a fresh lemon (or to taste)

For the roasted vegetable avocado garden wraps:

  • 4 whole wheat tortillas
  • avocado mash (recipe above)
  • roasted vegetables (recipe above)
  • fresh sprouts or microgreens (optional)


For the roasted vegetables:

  1. Preheat the oven to 450 degrees Fahrenheit. Add the prepped vegetables to a a glass baking dish and add just enough olive oil to lightly coat them. Sprinkle with the spices and salt and pepper to taste, and give a stir to combine them.
  2. Roast for about 30 minutes, stirring a couple of times, or until the vegetables are tender and a little browned. Because of the choice of baking dish and the moisture content of the onion and peppers, these roasted vegetables will come out juicy and sweet rather than crisp, which is how I like them in my wraps. You can make them on a large sheet pan if you want a crispier, more dry texture.

For the lemon pepper avocado mash:

  1. Mash the avocado well. Add to a bowl along with plenty of salt and pepper to taste. Finish with a couple of squeezes of lemon, just enough to make the flavors pop.

For the roasted vegetable avocado garden wraps:

  1. Warm a tortilla for 30 seconds on a skillet or in the microwave. Spread about a quarter of the avocado mash onto the tortilla. Top the avocado mash with a generous helping of roasted veggies, pressing them slightly into the avocado to adhere everything together. Finish with a big handful of sprouts.
  2. Gently roll up the wrap, pushing the filling together as you go (see my post for helpful links about how to do this part). Use a serrated knife to slice the wrap in half on the diagonal. Enjoy warm; or refrigerate and enjoy the leftovers cold or at room temperature.

Recipe Notes

Don't worry too much about separating the individual strands of onion before roasting; they'll come apart more easily when you stir the vegetables during and after cooking.

Variations: use a different mix of vegetables; make it Tex-mex by using guacamole instead of the avocado mash and adding cumin to the vegetable seasoning; make it gluten-free by using gluten-free wraps or sandwich bread of choice; swap out the sprouts for spinach, arugula, shredded cabbage, or other fresh greens.

Nutrition Facts
Roasted Vegetable Avocado Garden Wraps
Amount Per Serving (1 wrap)
Calories 308 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 3g 15%
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Sodium 192mg 8%
Potassium 910mg 26%
Total Carbohydrates 43g 14%
Dietary Fiber 13g 52%
Sugars 9g
Protein 9g 18%
Vitamin A 27%
Vitamin C 212%
Calcium 10%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.