Now Reading
A Vegan Wrap…Or Two!

Corporate Sponsor

Corporate Sponsor

A Vegan Wrap…Or Two!

vegan wrap


That’s a vegan wrap!  Oh wait, we are just getting started.  Haha.  We have your new go-to, healthy, and filling lunch ideas that are FAST, ultra yummy, and satisfying! Chef Tracy Childs shows us how to whip up tasty Crispy Pizza Wraps, an awesome idea for grab-and-go meals! She also makes Nutty Collard Wraps that taste like a PB&J! Say whaaaaaaaaaaaaat?  Let’s take a look…




Tracy is a super passionate vegan foodie activist who fully embraced veganism since first becoming vegetarian as a teen in 1979, then vegan in 1990. She’s dedicated to spreading the message of how plants & lifestyle choices can heal the planet, protect animals and help us avoid needless suffering from lifestyle-related diseases.

She is co-founder, chef, and director of Tracy’s Real Foods a whole -foods, plant-based company that ships healthy Goodies nationwide.  She’s a certified Nutritional Consultant and holds a Certificate in Plant-Based Nutrition from eCornell. Tracy has also taught nutrition and cooking for over a decade as a Food for Life Instructor, certified with the Physician’s Committee for Responsible Medicine. As the Founder and Director of Veg-Appeal in San Diego, she offers educational cooking classes, corporate wellness, individual & cooking lessons, store tours & personal health coaching.  Tracy is also the Founder and Director of PlantDiego, a San Diego-based nonprofit “PlantPure Pod” inspired by the movie PlantPure Nation to educate and support people in living a healthy, whole-food, plant-based lifestyle. In addition, Tracy is a cookbook author! She contributed over 100 recipes for the book — Handbook to Higher Health Consciousness. 


Tracy Childs.



All I need is a delicious, simple vegan wrap to make me happy.  Wraps are a favorite of mine because they are tasty, easy to make, and versatile.  I am so happy that Tracy shared with us these two recipes for her favorite go-to wraps.  They look perfect, healthy, and filling.  I can’t wait to try these for myself at home.  The Nutty Collard Wrap is so unique, and frankly, anything that tastes like PB&J is a win in my books.  The Baked Medetterainean Wrap also looks tasty, kinda like a pizza wrap…also a win.


vegan collard wrap
The finished Collard Wrap.


Nutty Collard Fruit Wraps (makes 1 wrap)

Recipe by Tracy Childs You won’t believe the ease and versatility of making a delicious snack or breakfast from a simple collard! They are low in calories and high in many nutrients including a great source of plant-based calcium! Our favorite fillings for this wrap include peanut butter and bananas, but many combinations will work great. For a different texture, you can dip the wrap in boiling water for about 10 seconds before removing the stem and filling.
Course Lunch
Cuisine American
Servings 1 wrap


  • 1 collard leaf washed and dried, center stem removed and thinned to create a flat surface
  • 1 teaspoon to 1 tablespoon nut or seed butter
  • 1 tablespoon Raw Berry Compote
  • Sprinkle of cinnamon and/or nutmeg
  • Sprinkle of ground flax seeds and/or hemp seeds
  • Sprinkle of rolled oats or your favorite granola about 1 teaspoon to 1 tablespoon
  • Sprinkle of raisins or fresh or frozen thawed berries
  • ½ to 1 banana or several apple slices depending on the size of the collard


  • Lay the leaf flat and thin center stem and cut off the protruding portion.
  • Thinly spread the leaf with nut butter, and sprinkle with cinnamon, seeds, oats and raisins.
  • Add the banana (you may need to cut the banana length wise to make it thinner for small collard leaves) or apple slices, then top with berries if using.
  • Fold the short end of the collard green over the filling and begin to tightly roll up the collard until you reach the end. Lay the wrap seam-side down on a plate.
  • Enjoy!


You can use frozen banana slices in these – they taste incredible!
These can be made ahead and stored for a couple of days as a quick breakfast or on-the-go snack. Simply keep them well chilled in an airtight container. Some of the oils from the nut butter may show through the collards, but that’s OK. Using the rolled oats tends to minimize this.
Keyword vegan
Tried this recipe?Let us know how it was!



See Also
vegan eggs benedict

vegan wrap
The finished Baked Mediterranean Wrap.


Baked Mediterranean Wraps

Baking your wraps in the oven for a few minutes adds a nice crunch and helps the flavors meld together nicely.
Course Lunch
Cuisine Mediterranean


  • Ezekiel tortillas large ones
  • Mediterranean White Bean Dip
  • Arugula or spinach
  • Sliced baked tofu optional
  • Any other veggies you like: Grated carrots, tomatoes, frozen corn, grated or cubed zucchini, sliced mushrooms (for examples)
  • Pizza or Marinara Sauce


  • Preheat the oven to 400 degrees
  • Line a cookie sheet with parchment
  • If the wraps are frozen, place in the oven for a few minutes to thaw
  • Spread the tortillas thickly and evenly with the dip.
  • Layer in the other ingredients, topping with the arugula.
  • Sprinkle some pizza or marinara sauce over the arugula.
  • Roll tightly and place them seal-side down on the sheet.
  • Bake for about 10 minutes until warmed through and crispy on the edges.
Keyword vegan
Tried this recipe?Let us know how it was!


Mediterranean White Bean Dip
Mediterranean White Bean Dip


Mediterranean White Bean Dip

A simple and delicious bean dip you can use as a dip, or smother in your wraps.
Course Dips, Sauces
Cuisine Mediterranean


  • 1.5 cups white beans drained
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon lemon juice or 1 more tablespoon balsamic vinegar
  • 2 cloves garlic
  • 1/4 cup sun dried tomatoes soaked to soften, then drain (or reserve to help blend)
  • 1 Tablespoon tahini or 1/4 cup hemp seeds
  • 1 Tablespoon light miso
  • Water or soaking water as needed
  • 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary


  • Blend until smooth in a blender or food processor, everything except the rosemary, adding water or soaking water as needed to get the best consistency.
  • Add the rosemary and just blend enough to incorporate and chop, but still see some green specks.


This dip is nice if you allow it to chill and flavors develop after a couple of hours.
Keyword vegan
Tried this recipe?Let us know how it was!


Tracy and her vegan wrap
Tracy showing off her vegan wraps.


This was a food-packed show with several delicious vegan options to try at home.  Very simple and healthy recipes full of flavor.  I hope you give them a try. If you are interested in more easy plant-based recipes to try, jump over to the #LunchBreakLIVE page where we have a ton to choose from.  Until next time…keep cookin’!


What's Your Reaction?
In Love
Not Sure

© UnChainedTV. All Rights Reserved.  vegan web design


Pssst ... hey you!

(Yeah, YOU!)

Don't miss out! Get the latest on new videos, vegan news, recipes, and more delivered to your inbox.

Thank you for subscribing!