30-Minute Roasted Squash and Rice Wrap – Easy, Tasty Lunch Fix

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Author: Rosa Bellini
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roasted squash and rice wrap

You know those days when lunch needs to be fast, filling, and actually good for you? That’s exactly why I fell in love with this roasted squash and rice wrap. It all started one chaotic Tuesday—I was starving between meetings, staring at my sad desk salad, when my coworker handed me half of her wrap. One bite of that warm, caramelized squash and fluffy rice tucked in a hummus-slathered tortilla, and I was hooked. Now it’s my go-to for meal prep Sundays. The best part? It’s stupidly simple—just roast, assemble, roll, and boom! You’ve got a veggie-packed lunch that tastes like you put way more effort into it than you actually did.

Why You’ll Love This Roasted Squash and Rice Wrap

This wrap is my secret weapon for busy days—it’s packed with flavor, texture, and everything good for you. Here’s why it’s a total win:

  • Effortless meal prep: Roast a big batch of squash on Sunday, and you’ve got lunches ready in minutes all week.
  • Crazy customizable: Swap in whatever greens or grains you have—kale, quinoa, even leftover takeout rice works!
  • Actually satisfying: The combo of creamy hummus, nutty rice, and sweet squash keeps you full for hours (no 3pm snack attack).

Trust me, once you try it, you’ll be as obsessed as I am. It’s like a hug in wrap form.

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Ingredients for Roasted Squash and Rice Wrap

Here’s everything you’ll need to make this beauty – I promise it’s all simple stuff you might already have:

  • 1 cup roasted butternut squash, diced (about 1/2-inch cubes roast up perfectly)
  • 1 cup cooked brown rice (leftover rice works great here!)
  • 1 whole wheat tortilla (10-inch size gives you room to roll)
  • 1/4 cup mixed greens (I use baby spinach or arugula for peppery bite)
  • 2 tbsp hummus (garlic flavor is my fave, but any kind works)
  • 1 tbsp olive oil (for roasting – makes those squash cubes caramelize beautifully)
  • 1/2 tsp salt & 1/2 tsp black pepper (season generously!)

See? Nothing fancy – just good, honest ingredients that turn into something magical together.

How to Make Roasted Squash and Rice Wrap

Okay, let’s make this gorgeous wrap happen! I’ll walk you through each step – it’s so easy you’ll wonder why you haven’t been making these every week.

Step 1: Roast the Squash

First, crank your oven to 400°F – trust me, that hot temp is what gives the squash those irresistible caramelized edges. Toss your diced squash with olive oil (don’t skimp!), salt, and pepper on a baking sheet. Spread ’em out in a single layer – overcrowding steams them instead of roasting. Pop them in for 20 minutes, flipping halfway. You’ll know they’re done when the corners get that perfect golden-brown color and they’re fork-tender. Oh, and your kitchen will smell AMAZING.

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Step 2: Assemble the Wrap

While the squash cools slightly, grab your tortilla. Spread hummus evenly over the entire surface – this is key! An uneven hummus layer means some bites will be dry while others get soggy. Layer your greens first (they act as a moisture barrier), then pile on that gorgeous roasted squash and rice. Pro tip: leave about 2 inches empty at the bottom – you’ll need this space to roll!

Step 3: Roll and Serve

Here’s where the magic happens: fold in the sides about an inch (this keeps everything from falling out), then starting from the bottom, roll up tightly like a burrito. Give it a gentle squeeze – you’ll feel it hold together. Slice diagonally (because pretty food tastes better, right?), and dig in immediately while that squash is still slightly warm. The contrast of the creamy hummus, fluffy rice, and caramelized squash? Absolute perfection.

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Tips for the Perfect Roasted Squash and Rice Wrap

After making these wraps at least a hundred times (no joke!), I’ve picked up some tricks that take them from good to “oh-my-gosh-I-need-another-one” great:

  • Sweet potato swap: Out of squash? Diced sweet potatoes roast up just as beautifully and add a natural sweetness.
  • Warm your tortilla: 10 seconds in a dry pan makes it pliable and prevents cracking when you roll.
  • Avocado upgrade: Smash some onto the tortilla before adding hummus for extra creaminess.
  • Rice hack: Cook rice with a cinnamon stick for a warm, fragrant twist that pairs perfectly with the squash.

Little tweaks make a big difference—try one next time!

Variations for Your Roasted Squash and Rice Wrap

One of my favorite things about this wrap? You can dress it up a hundred different ways depending on what’s in your fridge or what you’re craving that day. Here are some of my go-to twists:

  • Protein boost: Crumble in some baked tofu or toss in a handful of spiced chickpeas for extra staying power.
  • Spice it up: Dust your squash with smoked paprika or cumin before roasting – gives it a warm, earthy kick.
  • Greens galore: Swap spinach for massaged kale or peppery radicchio for different textures.
  • Cheesy goodness: A sprinkle of feta or goat cheese takes this from lunch to gourmet real quick.

Seriously, once you master the basic version, the fun begins! What’ll you try first?

Serving Suggestions for Roasted Squash and Rice Wrap

This wrap is fantastic on its own, but if you’re feeling fancy, here’s how I love to serve it:

  • Simple side salad: A handful of mixed greens with lemon vinaigrette cuts through the wrap’s richness perfectly.
  • Soup duo: Pair with a cup of roasted red pepper or tomato soup for cozy vibes.
  • Crunch factor: Add a handful of veggie chips or pickles on the side for texture contrast.

Honestly though? It’s just as happy wrapped in foil and eaten on the go!

Storage and Reheating Instructions

Alright, let’s talk leftovers – because this wrap actually keeps beautifully! Pop any extras in an airtight container (I love my glass ones) and they’ll stay fresh in the fridge for up to 2 days. One crucial tip: skip the microwave! That steam turns your perfect wrap into a sad, soggy mess. Instead, let it come to room temp or warm gently in a dry pan for about 30 seconds per side. The tortilla gets crispy, the squash stays sweet, and boom – lunch is saved again!

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Nutritional Information for Roasted Squash and Rice Wrap

Here’s the scoop on what’s fueling your body with every delicious bite! A typical wrap clocks in at about 320 calories, packed with 7g of fiber and 8g of protein to keep you satisfied. The olive oil and hummus provide heart-healthy fats, while the squash delivers a vitamin A boost. Remember—these numbers are estimates since ingredients vary. Want exact amounts? Plug your specific brands into any nutrition calculator. The best part? It tastes so good you’d never guess how wholesome it is!

Common Questions About Roasted Squash and Rice Wraps

I get asked about these wraps all the time! Here are the burning questions I hear most—with my totally honest answers:

  • “Can I use white rice instead of brown?” Absolutely! Brown rice adds extra fiber, but white rice works in a pinch. Day-old takeout rice? Even better—it’s slightly drier, so your wrap won’t get soggy.
  • “Do I really have to roast the squash?” I mean… you could skip it, but roasting transforms that squash from bland to BAM with caramelized edges. Raw squash just doesn’t have the same magic.
  • “Help—my wrap keeps falling apart!” Fold the sides in first, roll tightly, and don’t overstuff. Think burrito technique! Warm tortillas are more flexible too.
  • “Can I freeze these?” The roasted squash freezes beautifully, but assembled wraps get mushy. Prep components separately, then assemble fresh!

Still curious? Slide into my DMs—I could talk wraps all day! For more recipes and meal ideas, check out my Pinterest.

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roasted squash and rice wrap

30-Minute Roasted Squash and Rice Wrap – Easy, Tasty Lunch Fix


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  • Author: Rosa
  • Total Time: 30 mins
  • Yield: 1 wrap 1x
  • Diet: Vegetarian

Description

A healthy and flavorful wrap featuring roasted squash and rice, perfect for a light meal or snack.


Ingredients

Scale
  • 1 cup roasted butternut squash, diced
  • 1 cup cooked brown rice
  • 1 whole wheat tortilla
  • 1/4 cup mixed greens
  • 2 tbsp hummus
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Preheat oven to 400°F. Toss diced squash with olive oil, salt, and pepper. Roast for 20 minutes.
  2. Spread hummus evenly over the tortilla.
  3. Layer mixed greens, roasted squash, and rice on top.
  4. Fold the sides of the tortilla inward, then roll tightly from the bottom.
  5. Slice in half and serve.

Notes

  • You can substitute butternut squash with sweet potatoes.
  • Add avocado for extra creaminess.
  • Store leftovers in an airtight container for up to 2 days.
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Category: Lunch
  • Method: Roasting
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 wrap
  • Calories: 320
  • Sugar: 5g
  • Sodium: 480mg
  • Fat: 12g
  • Saturated Fat: 2g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 48g
  • Fiber: 7g
  • Protein: 8g
  • Cholesterol: 0mg
Welcome to my World!

Ciao! My name is Rosanna De Luca, and I’m 42 years old, living in the lush green hills of Umbria, just outside the charming city of Perugia.

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