Carrot and Spinach Crunch Lunch Wrap

Carrot and Spinach Crunch Lunch Wrap

A Carrot and Spinach Crunch Lunch Wrap cut in half and served on a spotty napkin with an apple and crisps

Carrot and spinach crunch lunch wrap, it’s a bit of a tongue twister isn’t it?  A tongue twister but oh so tasty! In fact it’s my husband’s favourite lunchtime wrap.

He doesn’t always love my experiments at lunch time. You can just tell. He’ll eat the wrap or sandwich I’ve just set down before him, but when asked he’ll shake his head from side to side and say well it’s ok! That’s means he really isn’t keen at all, Thankfully that doesn’t happen often and he loves this wrap.

I have to say I rather like it too. The flavours work so well together and I love the crunch from the nuts.

I really must try adding nuts to some other sandwiches and wraps, it works so well. Do you ever add nuts to your sandwich or wrap fillings? If you do leave me a comment and tell me what your crunch filling is.

A close up of Carrot and Spinach Crunch Lunch Wrap

A simple lunch wrap

Yes, it’s a simple wrap, but it’s packed with flavour.

I spread good quality flour tortilla wraps (I like Mission Deli Wheat and White) with a thick layer of creamy hummus, topped it with a generous layer of fresh spinach, then I topped the spinach with grated carrots and chopped salted cashew nuts.

See I told you it was simple, but the flavours sing when they are eaten together.

You can use homemade hummus in this wrap if you have some in the fridge or if you have a few minutes to make some, if not shop bought hummus is great in this wrap.

Carrot and Spinach Crunch Lunch Wrap

Queen of Sandwiches

It’s my new title. Some of my readers have started calling me that. I think that’s because I’ve shared so many wraps and sandwiches with you recently. 
In April I shared a spicy bean lunch wrap which is a copycat recipe. It’s a vegan version of a veggie wrap that Tesco sell. 
In March I shared a recipe for roasted vegetable and tofu sandwiches which were rather special and also some sensationally green edamame and pea falafel which are the perfect filling for wraps.
In February I made and shared beet salad lunch wraps, which you all loved and some vegan chilli mince dinner wraps that my family have been enjoying for years.
In January I made spiced tofu and mushroom tacos which were yummy and I think we can safely class as wraps. Oh and I also shared how to easily turn flour tortillas into fresh, crisp tacos, so do check that out if you don’t make your own already.
In November I shared a tasty spiced chickpea and carrot sandwich filling which has been extremely popular.
So you can see how I gained the title Queen of Sandwiches
Close up of Carrot and Spinach Crunch Lunch Wrap

Nutrition and Calories

This wrap provides protein, iron, potassium and calcium. It’s only 270 calories and 3.1g saturated fat. I had a look at the 8 wraps a leading supermarket sells to compare them to mine. Here’s what I found out.

calories per wrap 

My wrap  – 270 calories
Supermarket wraps – between 382 to 476 calories

saturated fat per wrap 

My wrap – 3.1g
Supermarket wraps – between 4.4g to 7.5g

salt per wrap 

My wrap – 0.3g 
Supermarket wraps – between 1g to 2.3g 

Sugar per wrap

My wrap – 4.7g 
Supermarket wraps – between 6.4g to (a whopping) 16.1g.


It’s healthier and over the course of a week much cheaper to make your own.

nutrition in Carrot and Spinach Crunch Lunch Wrap - 270 calories and 3.1g fat.

sandwich, wrap, summer, lunch, lunchbox, lunchtime, picnic, easy, quick
lunch, vegan, vegetarian, picnic
Yield: 1 wrap

Carrot and Spinach Crunch Lunch Wrap with recipe

Carrot and Spinach Crunch Lunch Wrap

A delicious vegan lunhctime wrap full of colourful veggies and finished with the crunch that makes this wrap one of the best wraps around.
prep time: 5 minscook time: total time: 5 mins


  • 1 flour tortilla
  • 2 heaped tbsp hummus
  • a generous handful of fresh spinach
  • 1 medium carrot
  • 2 tbsp salted cashews


  1. Peel your carrot, then grate coarsely.
  2. Roughly chop the cashews.
  3. Spread your tortilla with hummus, then lay the spinach across the middle of the wrap, top with the grated carrot and nuts.
  4. To wrap your tortilla, fold in the sides, roll the top of the tortilla towards you wrapping it firmly around the filling, tucking in the edges as you go.
  5. Cut your wrap in half and serve with a few crisps (chips) and some apple wedges, with some dressed salad or wrapped in foil if you are on the go.
  6. Enjoy!
fat (grams)
sat. fat (grams)
carbs (grams)
protein (grams)
sugar (grams)
Created using The Recipes Generator


Remember to follow me on pinterest and do use that pinterest app to share photos of your wrap. Just pin one of the photos in the post and then hit the add photo button.

For more lunch inspiration follow my boards sandwiches – vegetarian and vegan recipes, lunch wraps (veggie & Vegan) and picnic recipes (vegetarian & vegan).

Recipes by Email

If you would like to receive my recipes by email, scroll down to the bottom of the page where you will see a small form, just add your email and hit submit. 


As per GDPR (the new data regulations) I would like to assure you that I do not share your email and will not contact you by email personally. You will only receive my posts by email, which will be pulled from my RSS feed. 
If you don’t seem to be receiving my posts by email, do check in your spam folder. You can unsubscribe at any time and you can read more about my privacy policy and google’s privacy policy.
ultimate vegetarian and vegan sandwich guide
If you liked this recipe, but want more lunchbox inspiration, check out my ultimate vegetarian and vegan sandwich guide.


Have your say...