Low Calorie Main Dish Sandwiches Vegetarian

Creamy Avocado & White Bean Wraps

July 7, 2014

Don’t be fooled by these ordinary-looking wraps. These Creamy Avocado & White Bean Wraps take eating a sandwich to a new level. A spicy, crunchy, creamy, healthy level (check out the fiber!). Anything that I can add avocado to is going to make me happy. You won’t believe the flavor when that avocado is mixed with white beans, onion, and Cheddar, then topped with a crunchy, spicy slaw. Every bite I was saying “Oh my gosh this is good. This is really good!”

Creamy Avocado and White Bean Wrap

So, how’s it taste?

Clearly I loved these. I knew I’d like them, I had no idea I’d love them and want to eat them pretty much every day for lunch. For a vegetarian wrap, it could really stand up against any sandwich with meat. The best part is absolutely no cooking! The hardest thing you’ll do is open a can of beans. It’s super simple to mash the beans and avocado together with onion and Cheddar. Then you mix the slaw ingredients, which I made easy by purchasing coleslaw mix and shredded carrots instead of shredding my own red cabbage and carrots. The coleslaw has a simple, tangy dressing that is brightened with cilantro. Make sure you use apple cider vinegar and not white vinegar. The white vinegar would be too strong in your sandwich. I also used a whole chipotle and was wishing I had added more to make it spicier!

Creamy Avocado and White Bean Wrap

This recipe makes four wraps using one avocado, which normally I wince at because it means I’m going to waste half of an avocado or deal with its not-so-pretty brown shade. What a nice discovery when I noticed that since it’s mixed with the beans and other goodies, it doesn’t turn brown! Keep the avocado-bean mixture separate from the slaw mixture and make as you want to eat them. The ingredients stay fresh and nothing gets soggy or brown. This sandwich is going to be a staple in my house this summer!

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Yield: 4 servings

Total Time: 25 min

Creamy Avocado & White Bean Wraps


2 tbsp. cider vinegar
1 tbsp. canola oil
2 tsp. finely chopped canned chipotle chile in adobo sauce (I used one whole chipotle plus some sauce; use more to make it spicier)
1/4 tsp. salt
2 cups shredded red cabbage (or coleslaw mix)
1 medium carrot, shredded
1/4 cup chopped fresh cilantro
1 (15 oz.) can white beans, rinsed (I used Great Northern beans)
1 ripe avocado
1/2 cup shredded sharp Cheddar cheese
2 tbsp. minced red onion (I used yellow onion)
4 (8- to 10-inch) whole-wheat wraps or tortillas


1. Whisk vinegar, oil, chipotle chile, and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

per serving: 346 calories, 17g fat, 44g carbs, 12g protein, 13g fiber

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  • Erin July 7, 2014 at 9:08 am

    These look so great for this hot weather!

  • cheri July 7, 2014 at 10:06 am

    Love this combination, great sandwich wrap!

  • Gayle @ Pumpkin 'N Spice July 7, 2014 at 10:07 am

    These wraps look beautiful, Leah! And I’m a huge fan of anything with avocados, too. This looks like the perfect, healthy lunch!

  • mary @ minutes per mile July 7, 2014 at 10:12 am

    THIS sounds amazing. When it comes to veggie sandwiches, I usually have to get out my vitamix to make hummus out of chickpeas (which is delicious, but a bit time-consuming). Smushing white beans sounds a lot easier! also, chipotles in adobo sauce are the best secret spice-kickers I’ve ever discovered. Going to have to try this recipe out!

    • Leah Short July 8, 2014 at 10:10 am

      Chipotles really are a hidden gem. That adobo sauce is addicting!

  • Natalie @ Tastes Lovely July 7, 2014 at 10:23 am

    What a great summer lunch! I just love wraps. Especially since they pack so easily in lunch boxes, and you don’t really have to worry about the bread getting soggy.

    • Leah Short July 8, 2014 at 10:09 am

      Exactly! They are so portable and you can whip them together in minutes!

  • Shannon @ Bake. Frost. Repeat. July 7, 2014 at 10:38 am

    I love wraps for lunch. It’s just enough to fill you up, but not make you feel like you’ve over done it. They look fab!!

  • Medha @ Whisk & Shout July 7, 2014 at 10:40 am

    A perfect summertime lunch! And, holding the cheese, vegan! Yum, thanks for sharing 🙂

  • Dannii @ Hungry Healthy Happy July 7, 2014 at 11:30 am

    Great vegetarian lunch idea! I love anything with avocado 🙂

  • alexandra July 7, 2014 at 9:13 pm

    Ooh, that flavor combo sounds fantastic! And I could totally see myself holding the wrap/sandwich part and schmearing cucumber slices or digging carrots into the mix. YUM.

    • Leah Short July 8, 2014 at 10:09 am

      Heck yeah! You could almost use the avocado-bean mixture as a dip. It’s so good!

  • Sues July 7, 2014 at 10:10 pm

    Dream lunch!! Everything sounds like it goes so well together 🙂

  • Annie @Maebells July 8, 2014 at 9:51 am

    These look so good! We are having them for dinner tonight! I love that is uses pretty normal ingredients I already have on hand. And beautiful photos! (aren’t wraps hard to photograph?! they just kind of sit there! ha!)

    • Leah Short July 8, 2014 at 10:08 am

      They really are hard to photograph…so many shadows and the top one kept rolling off, ha! I’m making these for dinner, too, tonight. I can’t get enough of them!

  • Olivia - Primavera Kitchen July 8, 2014 at 10:18 am

    Wow great light summer lunch! I think I need that for my busy work days. Looks so tasty!

  • Kathi @ Deliciously Yum! July 8, 2014 at 10:20 am

    I have been all about wraps lately. I seriously can’t get enough and cannot wait to add this one to my list of wraps to try. You are rocking it with this one, girl!

  • Kelly July 8, 2014 at 1:07 pm

    These wraps look fantastic Leah! I love the creamy avocado with cabbage slaw – the flavors sound so so good! What a great summer lunch or light dinner – can’t wait to try this – pinning 🙂

  • Stephanie @ Macaroni and Cheesecake July 8, 2014 at 2:05 pm

    These look great! I love that they require no cooking too!

  • Isadora @ she likes food July 8, 2014 at 10:49 pm

    I’m also happy with anything that has avocado in it!! I love these wraps so much! The thing I love most about wraps is that you can stuff them with all kinds of yummy veggies and these ones look perfect 🙂 I need these for lunch tomorrow!

  • Denise @ Sweet Peas & Saffron July 9, 2014 at 12:39 am

    I have the hardest time making myself a nutritious lunch (I have a demanding 9-month old who insists on being fed NOW!!), and this looks just perfect. Love the bean-cheddar-avocado combination, bet it’s amazing!

  • Jess @ whatjessicabakednext July 9, 2014 at 5:52 am

    These wraps look delicious, Leah! Love the flavours, so summery!

  • Kelly @ hidden fruits and veggies July 9, 2014 at 6:55 am

    Why can’t sandwiches like THIS be on menus? I always feel at restaurants I’m missing out when I order a sandwich because i’m a vegetarian and they’re usually just cucumber + tomato and not much else. This looks incredible and like vegetarians and meat eaters allike could all agree on having this for lunch.

    • Leah Short July 9, 2014 at 9:29 am

      I know exactly what you mean. Sometimes I don’t want a meaty sandwich, but the alternatives are usually uber boring. This one is incredible. Made it last night for dinner and almost wanted to make a second!

  • Consuelo - Honey & Figs July 9, 2014 at 2:53 pm

    Oh wow Leah! These wraps do look amazing – much better than any meat sandwich. That cheddar + avo + bean combo sounds absolutely delicious! And it’s so cool that the avo doesn’t turn brown this way too!

  • Lesley Eats July 10, 2014 at 7:49 am

    Looks delicious! Glad you found a good, meat-free lunch that you like. 🙂

  • The Hungry Mum July 21, 2014 at 5:13 am

    Misses 6&8 would *love* these – have are big wrap fans & adore white beans. Thanks for the inspiration 🙂