Simple Ayurvedic wrap recipe for a healthy lunch or breakfast. Balancing for all doshas, supports gut health, stress relief, and hormone balance.
This easy and healthy Ayurvedic wrap makes a perfect balanced lunch on the go or a hearty weekend breakfast.
Light, nourishing, and adaptable to the season, this wrap supports gut health, hormone balance, and stress resilience — key foundations of well-being in Ayurveda.
Suitable for all constitutions (Vata, Pitta, and Kapha), it can be tailored to your individual needs and local climate. For specific guidance and dosha adjustments, it’s best to consult your Ayurveda practitioner.
Why You’ll Love This Recipe
This wrap is:
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Quick and adaptable — use any seasonal vegetables and preferred protein.
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Easy to digest — cooked ingredients and mild spices support agni (digestive fire).
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Balanced in the six tastes (sweet, sour, salty, bitter, pungent, and astringent).
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Perfect for meal prep — enjoy it warm or at room temperature.
It also fits within an Ayurvedic weight-balancing or stress-relief plan when prepared with mindful choices and eaten calmly.
INGREDIENTS
Wrap
- Wrap thin & organic please check for no additives (your choice of wholewheat/spelt/buckwheat/gluten free/yeast free home-made flat bread
Filling
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1 portion cooked seasonal green vegetables (e.g., asparagus, zucchini, broccoli)
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1 portion of protein — preferably organic or locally sourced. Choose according to your practitioner’s recommendation:
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Eggs
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Scrambled tofu
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Chicken
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Smoked salmon
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Edamame
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Fresh cheese or paneer
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Tuna
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Beans, avocado, or hummus
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1 portion of fresh small green leaves and herbs (e.g., rocket, watercress, mesclun, basil, mint, or chives)
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Himalayan salt
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Black pepper
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Olive oil
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Fresh lime juice
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Oregano
Prepare the Filling
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Wash and chop the vegetables into small cubes.
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Place them on a baking tray, drizzle with olive oil, and season with oregano and black pepper. Add a splash of water, cover with foil, and bake at 200°C until tender but still crisp (al dente).
Alternatively, steam or lightly boil the vegetables until just soft. -
Prepare your protein source and wash your leafy greens thoroughly.
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Toss the greens with olive oil, lime juice, and a pinch of salt.
Assemble the Wraps
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Warm the wraps briefly in a pan or oven — keep them covered so they stay soft.
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Add the leafy greens, protein, and warm vegetables to the center of the wrap.
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Fold or roll tightly, and enjoy mindfully with your hands.
Bon appétit! ????
Ayurvedic Guidance
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Vata: Add warming spices such as ginger or cumin, and use a little extra oil or avocado to make it grounding.
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Pitta: Choose cooling vegetables (zucchini, cucumber, leafy greens), use coconut oil or ghee, and add a squeeze of lime or fresh coriander.
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Kapha: Opt for lighter fillings (tofu, lentils, greens), use minimal oil, and add pungent spices like black pepper or mustard seeds.
This wrap is a beautiful reminder that Ayurvedic cooking can be modern, flexible, and practical, supporting your health even on busy days.
???? Try our Nourishing Ayurvedic Oat Porridge or Warming Ayurvedic Autumn Soup for more balanced, seasonal recipes.
About the Author
Elena Beurdeley is a certified Ayurveda Nutrition, Plant Medicine & Lifestyle Practitioner (Ayurveda Institute, London). She offers Ayurvedic Massage Therapies, Nutrition Consultations, and Trauma-Informed Yoga. Read Elena’s full bio here.
Disclaimer
This article is intended for educational purposes only and does not replace medical or professional advice. Always consult a qualified healthcare or Ayurvedic practitioner before changing your diet or lifestyle, particularly if you have a health condition.
