These creamy white bean and goat cheese wraps are the twenty-minute lunch that saved my busiest weeks — cannellini beans mashed with soft goat cheese and fresh herbs, rolled with baby spinach and roasted red peppers in a warm tortilla. Barely any cooking, six wraps, and the filling meal-preps like a dream. Chèvre and beans are an underrated team.
Tired of the same old sad desk lunch? Let’s rescue your midday meal! These Creamy White Bean and Goat Cheese Wraps are the answer. They’re ridiculously easy, packed with protein and fiber, and come together in just 20 minutes. The tangy goat cheese melts into the hearty mashed cannellini beans, creating a spread that’s simply divine. It’s the fresh, flavorful, and fast lunch you’ve been dreaming of!
Ingredients
• 1 19-ounce / 540g (19 oz) can cannellini beans, rinsed and drained
• 4 ounces / 113g (4 oz) soft goat cheese (chèvre)
• 1 tablespoon (15 ml / 0.5 fl oz) fresh oregano, snipped
• 1 tablespoon (15 ml / 0.5 fl oz) fresh Italian (flat-leaf) parsley, snipped
• 6 8-inch / 20cm whole wheat flour tortillas
• 6 cups fresh baby spinach
• 1 12-ounce / 340g (12 oz) jar roasted red peppers, drained and thinly sliced
Instructions
1. In a medium bowl, slightly mash the cannellini beans with a fork. Stir in the soft goat cheese, fresh oregano, and parsley until well combined.
2. Stack the tortillas, wrap them in a damp paper towel, and microwave on high for 30-40 seconds, or until warm and pliable.
3. Spread a generous layer of the bean and cheese mixture onto each warm tortilla. Top with a cup of baby spinach and a layer of sliced roasted red peppers. Roll up tightly and cut diagonally in half to serve.
Nutritional Information
• Per Sandwich: Calories: 248, Total Fat: 8g (0.28 oz) (Saturated Fat: 4g / 0.14 oz), Cholesterol: 9mg, Sodium: 552mg, Carbohydrates: 31g (1.09 oz), Fiber: 16g (0.56 oz), Protein: 18g. (0.63 oz)
Pro Tips
• Make it Vegan: Easily swap the goat cheese for your favorite dairy-free cream cheese or a soft, spreadable vegan cheese.
• Spice It Up: Add a pinch of red pepper flakes, a dash of smoked paprika, or a squeeze of fresh lemon juice to the bean mixture for an extra layer of flavor.
• Meal Prep Pro: The bean and cheese mixture can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Assemble the wraps just before serving to prevent sogginess.
• Add a Crunch: For extra texture, add a sprinkle of toasted sunflower seeds or some thinly sliced red onion inside your wrap.
• Don’t Skip Warming: Gently warming the tortillas makes them more pliable and prevents them from cracking when you roll them.
FAQ
Q: Are these white bean wraps a good source of protein
A: Yes, these wraps are an excellent source of vegetarian protein. Each serving packs 18 grams (0.63 oz / 17.9 g) of protein, primarily from the hearty cannellini beans and goat cheese, making it a very satisfying and filling lunch.
Q: Can I make these goat cheese wraps vegan
A: Absolutely. To make a vegan version of these wraps, simply swap the goat cheese for your favorite dairy-free cream cheese or another soft, spreadable vegan cheese alternative.
Q: How do I meal prep these wraps without them getting soggy
A: The best way to meal prep is to make the bean and goat cheese mixture in advance. It can be stored in an airtight container in the refrigerator for up to 3 days. Assemble the wraps with the spread, spinach, and peppers just before serving to ensure the tortilla stays fresh and doesn’t become soggy.
Q: What if I don’t have fresh herbs on hand
A: While fresh herbs offer the best flavor, you can substitute them with dried herbs in a pinch. Use about one-third the amount of dried herbs as you would fresh. For this recipe, you would use 1 teaspoon (5 ml / 0.2 fl oz) of dried oregano and 1 teaspoon (5 ml / 0.2 fl oz) of dried parsley.
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Creamy White Bean and Goat Cheese Wraps
Ingredients
Method
- In a medium bowl, slightly mash the cannellini beans with a fork.
- Stir in the soft goat cheese, fresh oregano, and parsley until well combined.
- Stack the tortillas, wrap them in a damp paper towel, and microwave on high for 30-40 seconds, or until warm and pliable.
- Spread a generous layer of the bean and cheese mixture onto each warm tortilla.
- Top with a cup of baby spinach and a layer of sliced roasted red peppers.
- Roll up tightly and cut diagonally in half to serve.
- Add a Crunch: For extra texture, add a sprinkle of toasted sunflower seeds or some thinly sliced red onion inside your wrap.
- Don't Skip Warming: Gently warming the tortillas makes them more pliable and prevents them from cracking when you roll them.
