Heart Healthy Southern Veggie Wraps

(5.0)
By Judy Capodanno
Updated 3/5/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy  |  Diabetic  |  Vegetarian
Heart Healthy Southern Veggie Wraps
Photo Credit: Baldwin Publishing Staff Photographer

Create down-home Southern flavor with this tangy veggie wraps recipe. Black-eyed peas, okra and cherry tomatoes give each bite a wonderfully hearty flavor you won’t forget!

Whether you are looking for soul food potluck ideas or a quick weeknight dinner, these wraps deliver high fiber and bold spices in just 30 minutes. This dietitian-approved meal is a delicious way to enjoy traditional Southern ingredients in a fresh, portable format that fits perfectly into a heart-healthy lifestyle.

Total Time
30 minutes
Servings
8
Calories
225

What Makes These Heart Healthy Southern Veggie Wraps Healthy

These wraps reinvent classic Southern comfort food by combining nutrient-dense legumes with fresh, fiber-rich vegetables. By utilizing heart-healthy fats and low-sodium seasoning, this recipe provides a satisfying, plant-based meal that supports cardiovascular wellness and stable blood sugar levels.

Key Health Highlights

  • High Fiber Content: With 7g of fiber per serving, these wraps support healthy digestion and long-lasting satiety.
  • Heart-Healthy Legumes: Black-eyed peas and lima beans provide plant-based protein and essential minerals without the saturated fats found in traditional soul food meats.
  • Low Sodium: At only 290mg of sodium per wrap, this recipe is an excellent choice for those monitoring their salt intake for blood pressure management.
  • Antioxidant Power: Ingredients like okra and cherry tomatoes are rich in vitamins C and K, as well as lycopene, to support immune health.

FAQs About Southern Veggie Wraps

Be careful not to overfill the tortilla. Place the filling in the center, fold in the sides, and then roll tightly. Using slightly warmed tortillas makes them more pliable and less likely to tear.

Yes! This recipe is naturally vegan as written. Just ensure your tortillas do not contain lard or dairy-based enrichments.

Okra provides a unique texture and Southern flair, but if you aren't a fan, you can substitute it with chopped green beans or zucchini slices.

They are excellent for meal prep as long as you store the filling separately. The flavors of the black-eyed peas and spices actually deepen after a day in the fridge.

More Heart-Healthy Southern-Inspired Favorites

Enjoy your favorite foods while keeping your health goals on track with these recipes that deliver all the classic Southern flavor you love, in lighter packages.

Heart Healthy Crispy Southern Chicken
Heart Healthy Succotash
Heart Healthy Corn Bread

Healthy Wraps & Lunch Ideas

Wrap up one of these tasty handhelds for a quick and nutritious midday meal.

Heart Healthy Chicken Spinach Wrap
Heart Healthy Black Bean Burritos
Heart Healthy Curry Tuna Salad Wraps

Ingredients

Recipe yields 8 servings

Helpful How-To Video

Directions

  1. Step 1

    In a skillet, heat the oil over medium heat. Add the onion and cook, stirring, until softened. Add garlic and cook, stirring, 1 minute. Stir in corn, jalapeños, lima beans, black-eyed peas, okra and tomatoes and cook, stirring, until vegetables are tender, about 7 minutes. Stir in vinegar, basil, hot sauce, salt and black pepper to taste.

  2. Step 2

    Lay the tortillas on a flat surface. Fill the tortillas with the vegetable mixture. Roll and serve.

Nutrition Facts

Serving Size:
1 wrap

225
Calories
5
g
Fat
0
mg
Cholesterol
290
mg
Sodium
38
g
Carbs
0
g
Sat. Fat
7
g
Fiber
7
g
Protein

Alternative Cooking Methods

  • Roasted Filling: Instead of sautéing, toss the corn, okra, and peppers in olive oil and roast at 400°F (200°C) for 15–20 minutes for a charred, smoky flavor profile.
  • Air Fryer: Place assembled wraps in the air fryer at 350°F for 3–5 minutes to create a "chimichanga-style" crispy exterior without deep frying.

Serving & Storage Tips

  • Prevent Soggy Wraps: If packing these for lunch or a potluck, store the vegetable filling and the tortillas separately. Assemble the wraps just before serving to keep the tortillas firm.
  • Make-Ahead Filling: The vegetable mixture can be prepared up to 3 days in advance and stored in an airtight container in the refrigerator.
  • Reheating: Briefly warm the filling in a skillet or microwave before rolling. For a crispy wrap, you can lightly toast the assembled wrap in a dry pan for 1–2 minutes per side.

What to Serve With These Heart Healthy Southern Veggie Wraps

Try a Tasty Southern Veggie Wrap Variation:

  • Creamy Southern Wrap: Add a spread of ripe avocado or a dollop of plain Greek yogurt to the tortilla before adding the filling for extra creaminess and healthy fats.
  • Extra Spicy: Double the jalapeños or add a pinch of cayenne pepper to the skillet for a "hotter" Southern kick.
  • Add Grain: Mix in a half cup of cooked brown rice or quinoa to the vegetable mixture to make the wraps even heartier.

Ingredient Substitutions

For a lower-carb or gluten-free version, swap the flour tortillas for large steamed collard green leaves or butter lettuce.

If you don't have black-eyed peas, chickpeas or pinto beans make a great Southern-style substitute.

Frozen okra and frozen corn kernels can be used if fresh varieties are out of season; just sauté them a few minutes longer to remove excess moisture.

If apple cider vinegar is too sharp, try red wine vinegar or a squeeze of fresh lime juice for a different citrusy tang.

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