Crunchy Vegetable Wraps

Makes: 4 servings

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. 


4 tablespoons cream cheese, low-fat (whipped)

2 flour tortillas

1/6 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 tablespoons chives (chopped fine) 


In a small bowl, stir ranch seasoning into cream cheese, chill.

Wash and chop vegetables.

Steam the broccoli in microwave for 1 minute with 1 tablespoon of water.

Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.

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, such as: 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 a 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!

Sources: United States Department of Agriculture

Connecticut Food Policy Council