Loaded with creamy avocado, hearty black beans, fresh veggies, and a satisfying crunch, this skinny black bean avocado wrap is a quick, plant-powered meal perfect for lunch or dinner. It’s wholesome, vibrant, and incredibly easy to make—ideal for a healthy lifestyle without sacrificing flavor.
Why You’ll Love This Recipe
This vegan wrap is everything you want in a balanced, satisfying meal: protein-rich black beans, fiber-packed whole grains, creamy avocado, and a medley of colorful vegetables. Whether you’re looking for a grab-and-go lunch, a light dinner, or a nourishing snack, this wrap delivers with minimal prep and maximum taste. It’s fully customizable and easy to adapt to your favorite fillings or dietary needs.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 large whole wheat tortilla
- 1/2 cup cooked black beans, mashed slightly
- 1/4 cup cooked brown rice (optional)
- 1/2 ripe avocado, diced
- 1/4 cup shredded lettuce or cabbage
- 1/4 cup diced tomatoes
- 2 tablespoons diced red bell pepper
- 2 tablespoons shredded vegan cheese (optional)
- 1 tablespoon lime juice
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- 1 tablespoon olive oil (for pan-grilling)
Directions
- In a small bowl, mash the black beans with lime juice, garlic powder, salt, and pepper until combined but still textured.
- Lay the tortilla flat on a clean surface and spread the bean mixture in the center.
- Layer on the optional brown rice, diced avocado, shredded lettuce or cabbage, diced tomatoes, bell pepper, and vegan cheese.
- Fold in the sides and roll the tortilla tightly to form a wrap.
- Heat olive oil in a skillet over medium heat. Place the wrap seam-side down in the skillet and cook for 2–3 minutes per side, or until golden brown and crispy.
- Slice in half and serve warm with salsa, guacamole, or your favorite vegan dipping sauce.
Servings and timing
Servings: 1 wrap
Prep Time: 10 minutes
Cooking Time: 6 minutes
Total Time: 16 minutes
Calories: 360 kcal per serving
Variations
- Spicy Kick: Add jalapeño slices or a dash of hot sauce inside the wrap.
- Southwest Style: Mix in corn kernels and a sprinkle of cumin or chili powder with the beans.
- Low-Carb Option: Use a low-carb tortilla or collard green leaves as a wrap substitute.
- Extra Crunch: Add crushed tortilla chips or raw red cabbage for added texture.
- Creamy Upgrade: Spread a layer of hummus or vegan sour cream before adding the fillings.
Storage/Reheating
This wrap is best enjoyed fresh to maintain its crispness. If preparing ahead, store the assembled but ungrilled wrap in an airtight container in the refrigerator for up to 1 day. Grill just before serving for the best texture.
Reheat in a skillet over medium heat or in a toaster oven until warm and crispy.
FAQs
Can I use canned black beans?
Yes, canned black beans work well. Be sure to drain and rinse them before mashing.
Can I make this wrap gluten-free?
Absolutely. Just use a certified gluten-free tortilla to make this wrap gluten-free.
Is this recipe suitable for meal prep?
Yes, prep the ingredients and assemble the wrap just before eating or store the filling and wrap separately to maintain texture.
Can I use a different type of bean?
Yes, pinto beans or chickpeas can be used as an alternative to black beans.
What’s the best way to mash the beans?
Use a fork or potato masher to mash the beans lightly, keeping some texture for bite.
Can I skip the pan-grilling step?
Yes, the wrap can be eaten cold, but grilling adds a delicious crisp exterior.
What other toppings can I add?
Try sliced cucumbers, pickled onions, olives, or a drizzle of tahini for extra flavor.
How do I keep the wrap from falling apart?
Don’t overfill the wrap, and make sure to fold the sides tightly before rolling.
Can I add protein to make it more filling?
Yes, add tofu, tempeh, or a vegan protein crumble for a heartier meal.
Is this wrap kid-friendly?
Yes, just reduce or omit any spicy ingredients for a more neutral flavor kids will enjoy.
Conclusion
This skinny black bean avocado wrap is a delicious, plant-based meal that combines wholesome ingredients with bold, fresh flavors. Quick to prepare and easy to customize, it’s the perfect solution for anyone seeking a healthy, satisfying, and flavorful wrap. Whether enjoyed as a quick lunch or a light dinner, it’s a go-to recipe you’ll want to keep in regular rotation.
PrintSkinny Black Bean Avocado Wrap
Loaded with creamy avocado, hearty black beans, and fresh veggies, this skinny black bean avocado wrap is a quick, healthy, and flavorful vegan meal perfect for lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 6 minutes
- Total Time: 16 minutes
- Yield: 1 wrap 1x
- Category: Lunch
- Method: Pan-Grilling
- Cuisine: American
- Diet: Vegan
Ingredients
- 1 large whole wheat tortilla
- 1/2 cup cooked black beans, mashed slightly
- 1/4 cup cooked brown rice (optional)
- 1/2 ripe avocado, diced
- 1/4 cup shredded lettuce or cabbage
- 1/4 cup diced tomatoes
- 2 tablespoons diced red bell pepper
- 2 tablespoons shredded vegan cheese (optional)
- 1 tablespoon lime juice
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- 1 tablespoon olive oil (for pan-grilling)
Instructions
- In a small bowl, mash the black beans with lime juice, garlic powder, salt, and pepper.
- Lay the tortilla flat and spread the bean mixture in the center.
- Top with rice (if using), avocado, lettuce or cabbage, tomatoes, bell pepper, and vegan cheese.
- Fold in the sides and roll tightly into a wrap.
- Heat olive oil in a skillet over medium heat and cook the wrap seam-side down for 2–3 minutes per side, or until golden and crispy.
- Slice in half and serve with salsa, guacamole, or your favorite vegan dipping sauce.
Notes
- Use gluten-free tortillas if needed to make it fully gluten-free.
- Customize with ingredients like corn, jalapeños, or onions for extra flavor.
- For a spicier version, add hot sauce or chili flakes to the bean mix.
- Great for meal prep—store wrapped and grill before serving.
Nutrition
- Serving Size: 1 wrap
- Calories: 360 kcal
- Sugar: 2 g
- Sodium: 420 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 9 g
- Protein: 10 g
- Cholesterol: 0 mg