These Black Bean & Avocado Wraps are everything I need when I’m craving something healthy, quick, and delicious. Packed with fiber, plant-based protein, and loads of fresh veggies, this no-cook meal is one of my favorite go-to recipes when time is tight but I still want something nourishing. Whether I’m meal prepping or just whipping up lunch on the fly, these wraps check all the boxes.
Why You’ll Love This Recipe
I love how these wraps bring together creamy avocado, hearty black beans, and fresh, crunchy vegetables in a soft tortilla. They’re plant-based, super customizable, and require zero cooking—unless I want to get fancy with sautéed veggies. I find them perfect for work lunches, picnics, or even a light dinner. The flavor is vibrant, the texture is satisfying, and they hold up beautifully in a packed lunch.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
1 can black beans, drained and rinsed
1 ripe avocado, sliced or mashed
1/4 cup red onion, thinly sliced
1/2 red bell pepper, sliced thin
1/4 cup shredded carrots (optional)
1/2 cup lettuce (romaine, spinach, or mixed greens)
1/4 cup chopped fresh cilantro
1 tbsp lime juice
Salt & pepper, to taste
4 large tortillas or wraps (whole wheat, gluten-free, or spinach)
Optional Add-ins:
Chipotle mayo or lime crema
Hummus or smashed white beans
Jalapeño slices
Cucumber or tomato slices
Vegan cheese or nutritional yeast
Directions
Prep the Ingredients
I start by washing and slicing all my veggies. Then I drain and rinse the black beans and mash the avocado if I want it spreadable.
Season the Beans
In a bowl, I toss the black beans with lime juice, salt, pepper, and fresh cilantro. Sometimes I mash them a bit to help them hold together in the wrap.
Warm the Tortillas
I quickly warm the tortillas in a skillet or microwave until they’re soft and flexible—this makes wrapping much easier.
Assemble the Wraps
I spread the mashed avocado or hummus on the base of the wrap, then layer in the beans, veggies, and any optional toppings I’m feeling that day.
Wrap and Serve
I fold in the sides, roll it up tightly, and slice it in half. It’s ready to eat immediately or I wrap it in foil if I’m packing it for later.
Servings and timing
Yield: 4–5 wraps Prep Time: 10 minutes Total Time: 10 minutes Calories per wrap: ~300 Protein per wrap: ~12g Fiber per wrap: ~10g
These wraps make a light but satisfying lunch or dinner—and they’re perfect for meal prepping a few days ahead.
Variations
Spicy Southwest: I add chipotle sauce, pickled jalapeños, and a pinch of cumin for a bold, smoky heat.
Creamy Lime: I mash the avocado with lime juice and garlic, and throw in a spoonful of vegan sour cream.
Mediterranean Twist: I swap black beans for chickpeas and layer in hummus, cucumbers, and olives.
Protein-Packed: I add a scoop of quinoa or brown rice for a heartier wrap.
Rainbow Veggie: I love loading it with colorful veggies like shredded red cabbage, yellow peppers, and spinach.
Storage/Reheating
If I’m making these ahead, I store them wrapped in foil or parchment in the fridge for up to 2 days. To keep them from getting soggy, I usually wait to add the avocado or wet ingredients until I’m ready to eat. For a warm variation, I use a panini press or skillet to heat the wrap until it’s golden and slightly crisp.
FAQs
How do I keep the avocado from browning in meal prep wraps?
I like to toss the mashed or sliced avocado with lime juice before adding it to the wrap—it helps slow down browning. Alternatively, I pack the avocado separately and add it right before eating.
Can I freeze Black Bean & Avocado Wraps?
I don’t recommend freezing these wraps. The fresh veggies and avocado don’t thaw well and tend to become watery. They’re best fresh or refrigerated for a short time.
What tortillas work best for these wraps?
I use large whole wheat, spinach, or gluten-free tortillas. As long as they’re soft and pliable, they’ll hold up well. Warming them briefly helps prevent tearing.
What’s the best sauce to add?
I love using hummus for creaminess or chipotle mayo for a spicy touch. A dairy-free lime crema also adds brightness and tang. It really depends on what flavor I’m craving.
Can I make this wrap low-carb?
Yes! I often use low-carb or lettuce wraps if I want to reduce carbs. Just make sure to not overfill since they won’t be as sturdy as tortillas.
Conclusion
These Black Bean & Avocado Wraps prove that simple ingredients can come together into something satisfying, fresh, and totally crave-worthy. Whether I’m keeping things light or fueling up for a busy day, they deliver every time. I love how versatile they are, and I find myself coming back to this recipe whenever I need something easy, healthy, and full of flavor.
These Black Bean & Avocado Wraps are a healthy, no-cook meal packed with plant-based protein, creamy avocado, and crunchy vegetables—all wrapped in a soft tortilla for a quick and satisfying lunch or light dinner.
Total Time:10 minutes
Yield:4–5 wraps
Ingredients
1 can black beans, drained and rinsed
1 ripe avocado, sliced or mashed
1/4 cup red onion, thinly sliced
1/2 red bell pepper, sliced thin
1/4 cup shredded carrots (optional)
1/2 cup lettuce (romaine, spinach, or mixed greens)
1/4 cup chopped fresh cilantro
1 tbsp lime juice
Salt & pepper, to taste
4 large tortillas or wraps (whole wheat, gluten-free, or spinach)
Optional Add-ins:
Chipotle mayo or lime crema
Hummus or smashed white beans
Jalapeño slices
Cucumber or tomato slices
Vegan cheese or nutritional yeast
Instructions
Wash and slice all vegetables. Mash avocado if desired for spreadability.
In a bowl, combine black beans with lime juice, salt, pepper, and chopped cilantro. Lightly mash if preferred.
Warm tortillas in a skillet or microwave until soft and pliable.
Spread avocado or hummus on each tortilla, then layer with beans, veggies, and any optional toppings.
Fold in the sides, roll tightly, and slice in half. Serve immediately or wrap in foil for later.
Notes
Toss avocado with lime juice to prevent browning if prepping ahead.
For a warm wrap, toast in a skillet or panini press until crisp.
Store in fridge for up to 2 days; add wet ingredients right before serving to avoid sogginess.
Not suitable for freezing due to fresh ingredients.
