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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.

Also, check out my guide to wraps 50 BEST Vegan Lunch Wraps & Easy FIlling Ideas.

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A delicious vegan lunchtime wrap full of colourful veggies and finished with the crunch that makes this wrap one of the best wraps around. Free printable recipe and nutrition guide. #wraps #lunchwraps #veganwraps #vegansandwiches #veganlunchbox #veganlunchrecipes #carrotwrap #backtoschool #backtoschoollunches #kidslunchbox #kidslunch

also try Leftover Bolognaise Quesadillas  or Vegan Greek Salad Lunch Wraps (from my lunch blog The Vegan Lunchbox)

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)
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Created using The Recipes Generator


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

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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.


  1. I love this sort of sandwich but would not think to add nuts - it does sound like it ramps it up a notch. When I was a kid I really loved vegemite and walnut sandwiches - that is my comfort food these days.

    1. It works so well Johanna, I think you will like them, although actually I am sure you said over on Facebook you have tried this filling as a sandwich and loved it.

  2. This is a great wrap when looking for a light lunch. Pair with fruit and you are good to go.

    1. Oh yes definitely. You could manage your five a day in one sitting.

  3. I hadn't thought of using carrots in my wraps but that sounds delicious. Love the crunch and the flavors!

    1. Oh yes you definitely should, they are great in wraps.

  4. So simple and healthy! I will have to send my husband to work with these!

    1. I am sure he will love them as much as my husband does Jessica :)

  5. These wraps are absolutely delicious! Wonderful job at making me crave for this fresh and amazing recipe!

  6. I sometimes add peanut to my rolls but never tried with cashew, I guess it's also delicious. In addition, I think it would be nice if we can eat with some flavoured sauce :)

    1. Oh yes, it would be good with some sort of dipping sauce or maybe some mango chutney added to the wrap!

  7. Queen of sandwiches? Excellent title. You're very good at it. This one reminds me of the only vegetarian sandwich I could get at work back in the 90s - it was a carrot and peanut one. I ate quite a lot of them.

    1. Haha yes I'll accept it. I have another one up my sleeve I will be trying soon. That sounds like a pretty darn good sandwich for the 90s!

  8. To get children eat carrots and spinach or any vegetable of any sort is such a trouble. This wraps are an easy way to feed kids and also it is also a quick way to get all the important nutrients. I think I can also have a few of these wraps as my lunch. ;)

  9. Julia Elliott-HarringtonSaturday, 22 September, 2018

    I made this wrap for my lunch yesterday! I just happened to have all the ingredients on hand. The only thing i added was a little bit of Spring onion ( just because i had some languishing in the fridge that had to be used up ) and it was SO good !! ♥ made two small wraps to take to work and i was so sad when it was all gone , I seriously could have eaten 6 of them .. Ha Ha .

    1. I am so glad you enjoyed it. I gave to admit it's one of my favourites too. Such good flavours. I used to make sandwiches with jyst grated carrot and hummus, but this is much better.


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