Looking for a quick, delicious, and dairy-free meal that’s both nutritious and easy to prepare? This Spinach & Black Bean Tortilla Wraps with Salsa is perfect for you! With simple, wholesome ingredients, it’s packed with plant-based protein, fiber, and plenty of flavor. Whether you need a light lunch or a satisfying dinner, this wrap has you covered without the need for dairy products.

Why You’ll Love This Recipe:

Not only is this wrap dairy-free, but it’s also incredibly easy to throw together in just minutes. Corn tortillas are naturally gluten-free, making them a great option for those with gluten sensitivities. Black beans provide a hearty source of protein, while baby spinach adds a fresh boost of vitamins. Topped with your favorite salsa and a dairy-free cheese alternative, this wrap is flavorful, filling, and completely customizable!

Health Benefits:

This dish is packed with nutrients that benefit your body in multiple ways. Black beans are an excellent source of plant-based protein and fiber, promoting digestive health and keeping you full longer. Spinach adds iron, calcium, and vitamins A and C, which help with energy levels, immune function, and bone health. Using a dairy-free cheese alternative ensures that those who are lactose intolerant or following a plant-based diet can still enjoy a cheesy, satisfying wrap.

Nutrition Information:

Each serving of this Dairy-Free Corn Tortilla Wrap provides:

  • Calories: Around 300-350 per wrap (depending on the cheese alternative and salsa)
  • Protein: 15g from black beans and dairy-free cheese
  • Fiber: 8g from black beans and spinach
  • Vitamins A and C: Over 50% of your daily needs from spinach and salsa
  • Iron: 20% of your daily needs from spinach and beans

Servings: 4
Serving Size: 1 wrap
Prep Time: 5 minutes
Cook Time: 5 minutes

Ingredients:

  • 4 corn tortillas
  • 1 cup cooked black beans (or protein of your choice, such as grilled tofu)
  • 1 cup baby spinach, fresh
  • 1 cup dairy-free shredded cheese (vegan cheddar, mozzarella, or any preferred alternative)
  • ½ cup salsa (choose mild, medium, or hot depending on your preference)
  • Olive oil spray or cooking spray (optional for warming tortillas)

Directions:

Stove Top Method:

  1. Heat a non-stick skillet over medium heat and lightly spray with olive oil (optional). Warm each corn tortilla for about 30 seconds per side until soft and pliable.
  2. On each tortilla, layer a handful of baby spinach, ¼ cup of black beans, and a sprinkle of dairy-free shredded cheese.
  3. Fold the tortilla in half and place it back on the skillet. Cook for 1-2 minutes on each side, pressing down gently with a spatula until the cheese is melted and the tortilla is slightly crispy.
  4. Remove the wrap from the pan and top it with a spoonful of salsa for an extra burst of flavor.
  5. Cut the wrap in half or serve whole, and enjoy fresh with a side of guacamole or more salsa!

Indoor Grill Method:

  1. Plug in your grill and let it preheat for about 5 minutes.
  2. On each tortilla, layer baby spinach, ¼ cup of black beans, and a sprinkle of dairy-free shredded cheese. Fold the tortilla in half.
  3. Place the folded tortillas on the George Foreman grill. Close the lid and grill for 3-4 minutes, or until the cheese is melted and the tortillas are golden and crisp.
  4. Remove the wraps from the grill and top with salsa. Cut in half and serve with your favorite sides, like guacamole or extra salsa.

Simple Swaps:

  • Not into black beans? Try tofu, grilled vegetables, or chickpeas for a different plant-based protein option.
  • Amp up the nutrients by adding sautéed peppers, onions, or zucchini to the wraps. They’ll add flavor and more texture.
  • There are plenty of vegan cheese options out there, from almond-based mozzarella to cashew-based cheddar. Try different brands to find the one you like best!

Time-Saving Tips:

You can easily prep the black beans ahead of time and store them in the fridge for up to three days. Using canned black beans is also a great time-saver—just make sure to rinse them thoroughly to reduce sodium or buy a no salt added can. You can also batch-prepare the wraps and freeze them, then simply reheat them in a skillet or microwave when you need a quick meal.

Ready to Try It?

This Spinach & Black Bean Tortilla Wraps is a delicious, healthy meal option that’s perfect for those following a dairy-free or plant-based diet. Let us know how you customize it, and don’t hesitate to share your favorite wrap fillings! It’s a simple, nourishing meal that will quickly become a staple in your weekly routine. Visit our Contact Page to share your thoughts, ask questions or let us know what recipes you’d love to see next!