Rainbow wraps are nourishing and customizable and it’s a very satisfying feeling to pack them full of veggies and condiments and (if you want) lunchtime proteins. 

They’re quick to assemble, super nutritious, and perfect for kids and families. It’s the solution if you need some excitement in eating healthfully.

In this post I’ll take you through how to make a rainbow wrap. From their nutrients benefits to how to make them kid-friendly, we’ve got you covered. 

You will also receive advice on prep, serving sizes and even a bit of data that helps explain why these wraps are so good at reinforcing good habits. Let’s dive in!

What Makes Rainbow Wraps So Special?

A Feast for the Eyes and the Body

Rainbow wraps are so pretty (they are like edible art). Think about a tortilla bursting with bright orange carrots, red peppers, green spinach and purple cabbage. 

Doesn’t that sound appealing? The colors aren’t just present to please the eye — they’re also a proxy for a range of nutrients your body requires. 

Different colors represent different vitamins and minerals. For example:

• From red = lycopene (good for your heart).
• Orange/Yellow = Beta-carotene – (immune booster).
• (Cream = Folate and Vitamin K – good for bones).
• Purple/Blue = Anthocyanins (antioxidants, anti-inflammatory agents).

When you “eat the rainbow” you’re taking in nutrients from across the spectrum. 

And guess what? Kids love it also, because they can choose what to put inside their wrap.

Customization Is Key

The flexibility is one of my favorite things about wraps. And you can adjust them according to dietary preference or a heightened or lowered tolerance for hot stuff. 

Want something vegan? Hold the cheese and high-five the hummus. Need more protein? Add beans or grilled chicken. It’s completely up to you.

This amount of personalization makes rainbow wraps perfect for families. And you can customize each wrap to individual tastes so no whining about dinner! 

And, the hands-on experience of assembling your meal adds a level of fun that many traditional dishes lack.

Breaking Down the Nutrition Facts

Let’s talk numbers. Rainbow wraps aren’t just delicious; they’re filled with all that good stuff. Here is what the nutrition data looks like, based on popular recipes:

Source	Calories	Protein (g)	Fiber (g)	Fat (g)	Sugar (g)	Vitamin C (mg)	Calcium (mg)	Iron (mg)
Sneaky Veg	203	7	8	5	10	84	119	3
The Scramble	298	Not listed	Not listed	Not listed	Not listed	Not listed	Not listed	Not listed
PCRM	223	7.8	7.4	6.2	5.6	57.8	145	2.4

What Do These Numbers Mean?

Here’s the lowdown:

• Calories: Most recipes weigh in between 200–300 calories a serving. That’s light enough for lunch and hearty enough to sustain you.
• Protein: There’s 7–8 grams in a serving of these wraps, so you’re actually getting a good amount of protein, especially if you pair them with beans, hummus, or cheese.
• Fiber: High-in-fiber (7-8 grams) keeps your system running smoothly. We’re going to think of it as mother nature’s broom!
• Vitamin C: Thanks to colorful veggies like bell peppers and spinach, a few wraps contain as much as 84 mg of Vitamin C — almost 100% of your recommended intake.
• Calcium & Iron: You’ll find ample amounts of both, which help keep your bones strong and your blood well oxygenated.

These numbers show that rainbow wraps are not just a pretty face—they are a nutritional powerhouse.

Common Ingredients

The wonderful thing about rainbow wraps is they are so versatile. Now let me tease out the main elements:

Tortillas

You’ve got options here. Whole wheat tortillas lend great texture and substance, but try swapping them for flavor-packed spinach or red pepper tortillas for even more color. 

Soft flour tortillas will also do if you like it soft.

Spreads

Spreads are what keep everything intact and give them some moisture. Some popular choices include:

• Hummus (protein dense and creamy).
• Cream cheese (great for kids).
• Bean dip (for the texture and the nutrient).
• Pesto (for a pop of herbaceous goodness).
• Yogurt spreads (light and zesty).

Vegetables

The sky’s the limit in veggie-ville. Shredded carrots, sliced cucumbers, spinach leaves, shredded cabbage, roasted beets — it’s all good. And don’t overlook colorful bell peppers — they’re essential for that rainbow flourish.

Optional Add-Ins

If you want to make things a little more interesting, you can add slices of avocado, sprouts, roasted vegetables or even fruit — apple slices or the like. Cheese of course is great for creaminess and extra protein.

Fun Stats

Were you aware thousands of children have taken part in the Rainbow Plate workshops? These events are grounded in hands-on activities, such as making rainbow wraps. 

Guess what? Children report they are more engaged and willing to try new foods when they are part of the process.

Letting kids assemble their own wraps gives them some ownership over their meal. They’re also more likely to try unfamiliar vegetables because they’ve picked them out themselves. 

This strategy fosters a positive relationship with good nutrition—a win win for parents!

How to Prep and Serve Rainbow Wraps

Prep Time

The majority of rainbow wraps should only take about 10-20 minutes to put together, perhaps even less if you’re just using a couple of fillings. Pre-chop your veggies, and assembling is a breeze.

Serving Size

Most recipes make 6–8 wraps so are perfect for busy family dinner time or casual parties. Note: Adapted from “A Modern Way to Cook,” by Anna Jones; you can easily dial the recipe up or down, depending on how hungry you are.

Presentation Tips

To make it really feel like you’re rolling out the red carpet (for your guests or your kids), trim the wraps and cut them in half or roll them, like pinwheels. 

This lets the pretty layers show and makes the dish look irresistible! Believe me — folks are going to jump right in there.

Summary Table

Aspect	Details
Prep Time	10–20 minutes
Serving Size	6–8 wraps
Calories	200–300 per serving
Protein	7–8 grams per serving
Fiber	7–8 grams per serving
Key Vitamins	Vitamin C, Vitamin A, Beta-Carotene
Kid-Friendly?	Yes – hands-on, customizable
Common Fillings	Carrots, peppers, cabbage, cucumber
Common Spreads	Hummus, cream cheese, bean dip
Suitable for Parties?	Yes – easy to prep and serve

Final Thoughts

Just so easy, and fun, and is a great, fun and healthy way to introduce them to healthy eating. Whether you need to feed a family or a small party, these wraps won’t disappoint.

Listen to them — you won’t regret it.

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