This hearty sweet potato wrap is a wholesome meal that balances flavor and nutrition in every bite.
Packed with plant-based protein from black beans, fiber-rich brown rice, and heart-healthy fats from tahini, it’s both satisfying and nourishing.
Naturally low in saturated fat and full of vibrant veggies, it makes a quick, fuss-free option for busy weekdays or meal prep.
Every wrap is filling, energizing, and simply delicious.
Healthy Sweet Potato Wrap
Equipment
- 1 large baking sheet
- 1 mixing bowl
- 1 whisk
- 1 knife
- 1 cutting board
- 6 large whole wheat wraps
Ingredients
For Roasted Sweet Potatoes:
- 1 lb sweet potatoes peeled and cut into 1-inch chunks
- 2 tbsp sesame oil
- ½ tsp chili powder
- ¼ tsp salt
- ⅛ tsp cayenne pepper adjust to taste
For Tahini Sauce:
- ¼ cup tahini
- 2 tbsp extra virgin olive oil
- 1 ½ tbsp fresh lemon juice
- 2 tbsp honey
- 1 ½ tbsp water more as needed for consistency
- 2 cloves garlic minced or pressed
- ½ tsp salt
For Wrap Assembly (per 6 wraps):
- 6 whole wheat burrito-sized wraps
- 6 handfuls baby spinach about 1 handful per wrap
- 1 ½ cups cooked brown rice about ¼ cup per wrap
- 1 ½ cups black beans rinsed and drained (about ¼ cup per wrap)
- Roasted sweet potatoes from above
- 18 tbsp crumbled feta about 3 tbsp per wrap
- 12 tbsp tahini sauce about 2 tbsp per wrap
- 12 tbsp fresh cilantro chopped (about 2 tbsp per wrap)
Instructions
- Prepare and Season the Sweet Potatoes: Preheat your oven to 375°F (190°C) so it’s hot and ready for roasting. While it warms up, peel the sweet potatoes and cut them into neat, even 1-inch cubes. Place the chunks in a large mixing bowl, drizzle with sesame oil, and sprinkle over the chili powder, salt, and cayenne pepper. Toss well until every piece is coated in seasoning and oil—this ensures the potatoes roast evenly and develop their signature golden edges.
- Roast the Sweet Potatoes Until Golden: Arrange the seasoned sweet potato cubes in a single, even layer on a rimmed baking sheet. Make sure the pieces are spaced out and not piled on top of each other, otherwise they’ll steam instead of roasting. Slide the tray into the oven and roast for about 15 minutes, giving them a stir halfway through to help them cook uniformly. After the first roast, raise the oven temperature to 400°F (200°C) and bake for an additional 5 minutes, until the edges are caramelized and lightly crisp. Remove from the oven and let them cool slightly before assembling.
- Whisk Together the Creamy Tahini Sauce: While the sweet potatoes are roasting, prepare the sauce. In a medium bowl, whisk together the tahini, olive oil, fresh lemon juice, honey, minced garlic, and salt. Once combined, slowly whisk in water, one spoonful at a time, until the mixture becomes smooth and drizzle-worthy. The sauce should be thick enough to coat a spoon but thin enough to pour easily. Taste and adjust to your liking by adding more lemon for tanginess, more honey for sweetness, or a splash of water for a lighter texture.
- Prepare the Filling Ingredients: Before assembling the wraps, gather all the filling components to make the process smooth and quick. Warm the whole wheat tortillas slightly—this makes them soft, pliable, and less likely to tear. Rinse and drain the black beans thoroughly, measure out the cooked brown rice, crumble the feta cheese, wash the spinach leaves, and chop the fresh cilantro. Having everything ready and within reach makes the wrapping process effortless.
- Assemble the Sweet Potato Wraps: Lay a warm tortilla flat on a plate or clean surface. Start with a base layer of baby spinach for freshness. Spoon about ¼ cup of cooked brown rice on top and spread gently. Add ¼ cup of black beans, followed by a generous scoop of roasted sweet potato chunks. Sprinkle over 3 tablespoons of feta cheese for creaminess, then drizzle with 2 tablespoons of tahini sauce. Finish by adding 2 tablespoons of freshly chopped cilantro for a vibrant, herbal touch. Repeat this layering process with the remaining wraps.
- Fold and Secure the Wraps: To fold each wrap, tuck in the two sides, then roll the tortilla from the bottom upward, keeping the filling snug inside. Roll tightly so the wrap holds together, and if needed, secure with a toothpick. For serving, you can leave the wraps whole or slice them in half on a diagonal for a neater presentation.
- Serve Fresh and Enjoy: These wraps taste best freshly made, when the sweet potatoes are slightly warm and the tahini sauce is smooth and creamy. Serve them for lunch, a light dinner, or even as part of a meal prep plan. If storing for later, keep the fillings separate and assemble just before eating to preserve freshness and texture.
Notes
- Cooking the brown rice in vegetable or chicken stock instead of plain water adds an extra layer of flavor.
- Sweet potatoes should be cut into even 1-inch chunks for consistent roasting.
- The tahini sauce can be made ahead and stored in the refrigerator for up to 5 days.
- Warm the tortillas slightly before assembling to prevent cracking.
- To keep the wraps fresh for meal prep, store each component separately and assemble just before serving.
Chef’s Secrets for Perfect Wraps
One of the keys to making these wraps truly stand out is roasting the sweet potatoes correctly.
Ensuring they are cut evenly allows them to cook at the same rate and develop that irresistible caramelized edge.
Another chef’s trick is to whisk the tahini sauce slowly while adding water; this prevents clumping and creates a silky texture.
To enhance flavor, always season each layer lightly—beans, rice, and even the spinach benefit from a pinch of salt or a drizzle of olive oil before wrapping.
Finally, don’t skip warming the tortillas, as a pliable wrap makes rolling easier and keeps everything tucked neatly inside.
Serving Suggestions to Elevate the Dish
These wraps make a hearty meal on their own, but they also pair beautifully with light sides.
A crisp cucumber and tomato salad or a simple coleslaw brings a refreshing crunch.
If you prefer something warm, a small bowl of vegetable soup or lentil soup complements the hearty filling without being too heavy.
For a complete meal, serve with a side of roasted vegetables or baked zucchini fries.
These wraps also work wonderfully as part of a picnic spread, since they travel well and can be eaten at room temperature.
Storage Tips for Maximum Freshness
For the best texture, store the roasted sweet potatoes, rice, beans, and sauce separately in airtight containers in the refrigerator.
They will stay fresh for about 3–4 days.
Avoid assembling the wraps in advance, as the tortillas may become soggy from the sauce and vegetables.
Instead, assemble just before eating for the best experience.
If you’d like to make the wraps ahead for lunchboxes, keep the sauce in a small container and drizzle it on just before eating.
Freezing is not recommended, as the texture of fresh spinach and feta does not hold up well once thawed.
Frequently Asked Questions
1. Can I use a different grain instead of brown rice?
Yes, absolutely. Quinoa, farro, or even couscous are excellent alternatives that provide similar nutritional benefits. Each adds a slightly different texture, but they all work well with the flavors of sweet potato and tahini.
2. What can I substitute for feta cheese?
If you’d like a dairy-free version, try crumbled tofu or a sprinkle of nutritional yeast for a cheesy flavor. Goat cheese or cotija also work well if you’re simply looking to change the flavor profile.
3. Is this wrap gluten-free?
Not by default, since whole wheat tortillas are used. To make it gluten-free, simply swap the wraps with certified gluten-free tortillas or even use large collard green leaves for a lighter, grain-free option.
4. Can I prepare the wraps ahead for meal prep?
Yes, but it’s best to store the components separately and assemble just before eating. If you must prepare them in advance, keep the sauce in a small container and add it right before serving to prevent sogginess.
5. How spicy are these wraps?
The wraps have a mild heat from cayenne pepper, but the spice level is easily adjustable.
Reduce or omit the cayenne for a milder version, or increase it slightly if you enjoy more heat. You can also add fresh jalapeño slices for extra spice.
