Crunchy Vegetable Wraps

Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of your plate fruits and vegetables. Makes 4 servings. 


  • 4 tablespoon cream cheese, low-fat (whipped)
  • 2 flour tortillas
  • 1/2 tablespoon ranch seasoning mix (1/2 teaspoon)
  • 1/4 cup broccoli (washed and chopped)
  • 1/4 cup carrot (peeled and grated)
  • 1/4 cup zucchini (washed and cut into small strips)
  • 1/4 cup summer squash (yellow, washed and cut into small strips)
  • 1/2 tomato (diced)
  • 1/8 cup green bell pepper (seeded and diced)
  • 2 tablespoon chives (chopped fine)


  1. In a small bowl, stir ranch seasoning into cream cheese, chill.
  2. Wash and chop vegetables.
  3. Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
  4. Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
  5. Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.


  • Be creative. Try different vegetables, herbs and spices. Examples- green beans, lettuce, radishes, corn; dill, oregano, basil, mint, curry or chili powder.
  • You can substitute pre-made flavored cream cheeses- chive, herb or vegetable.
  • Try sweet cream cheese and add fruit to your wrap for a different twist.
  • This wrap is great with soup or salad or served as a cool summer appetizer.
Source: Connecticut Food Policy Council, Visit Website

Nutrition Information

Serving Size: 1/2 tortilla each (94g)
Nutrients Amount
Calories 111
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Cholesterol 5 mg
Total Carbohydrate 16 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars 0 g
Protein 4 g
Sodium 210 mg
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