Vegan pita wraps stuffed with smokey roasted butternut squash, onions, and garlicky mushrooms, layered on top of creamy mashed avocado and smothered with zesty vegan chipotle mayo. This easy vegan meal is ready in just 30 minutes and it's great for meal prepping!
If you've been following my recipes for a while, then you know quick and easy vegan recipes are my jam! Butternut squash isn't really synonymous with being quick or easy, but I have a trick for you! Do you know how you can enjoy butternut delicious squash without having to deal with slicing it, peeling it, or removing the seeds? Let me tell you, frozen chunks of butternut squash are the truth!
The best part? The butternut squash, cremini mushrooms, and onions all roast together on a couple of sheet trays in the oven for less than 30 minutes! While you're waiting for the veggies, warm a couple of pitas, mash an avocado and make the spicy mayo. Voila, dinner is ready!
The combination of roasted butternut squash, meaty mushrooms, creamy avocado, and chipotle mayo is incredibly tasty! This meal is perfect for a healthy vegan dinner or you can meal prep all the ingredients ahead of time and have easy lunches ready to go all week long!
How Do You Wrap a Pita?
Pita wraps aren't exactly made for rolling or wrapping, at least not the small pitas that are available at my local grocery store. You're supposed to cut the pita in half and then stuff the pita pockets. However, I cheated a little bit with this recipe to make it even easier, so I just used the pita like a tortilla and ate it like a small taco.
How to Make a Butternut Squash Pita Wrap
First, get two large baking trays ready. Empty the bag of frozen squash on one of the trays and use your hands to break up any chunks that are stuck together. On the second tray, arrange the sliced cremini mushrooms and sliced onions. Line the trays with parchment paper for easy cleanup.
Drizzle a little bit of avocado oil over both trays and then season the veggies. Use a large spoon to toss the veggies and coat each piece with a light layer of oil and seasonings. Put both trays in the oven to bake for 20-25 minutes, stirring halfway through and rotating the trays.
While the vegetables are roasting, combine all the chipotle mayo ingredients in a small blender cup and blend on high until it's smooth and creamy. Set the mayo aside until you're ready to build the wrap.
Next, mash the avocado in a bowl and drizzle fresh lime juice on top. Warm a couple of pitas in the toaster oven for 1 minute or until they're soft and pliable.
When the veggies are done, you can build the pita wrap. Place one warm pita on a large plate and spread a thin layer of mashed avocado over the pita. Add a hearty spoonful of the roasted vegetables and then drizzle chipotle mayo over the top.
Do You Have to Use Frozen Butternut Squash?
You don't have to use frozen squash, but it's a huge time saver and it's very convenient. If you want to use fresh butternut squash, follow this tutorial to peel, cube, and roast it.
What Brands of Pita Bread are Vegan?
Pita is made of a combination of flour, water, yeast, and salt. So, it's usually vegan as is, but some brands do add eggs. The following three brands are my favorite and they're 100% vegan. Depending on what you're looking for, one of these brands should work for you.
The Food for Life Ezekial pita is my favorite because they're made with really healthy ingredients like lentil flour and carrots. I also like these Middle East Bakery whole food tortillas because they have great texture and are affordable. I can't always find these two options, so my next choice would be these 365 whole wheat organic pitas.
Meal Prep Tips
This pita wrap recipe is perfect for prepping easy meals to enjoy during the week. I've found that it's best to store the roasted vegetables, mayo, and pita in separate containers (or in specific meal prep containers with separate compartments) until you're ready to eat, rather than assembling the wraps ahead of time. Here are a few tips:
- If you want to assemble the wraps ahead of time, wait to add the mashed avocado and chipotle sauce until right before you're ready to eat so it doesn't make the pita soggy.
- If you cut the avocado in advance, add lime juice to stop the avocado from turning brown.
- Store the pitas in a container in the refrigerator to make them last longer.
How Long Does it Last in the Fridge?
Store the mashed avocado and mayo separately from the roasted vegetables and pita. If you assemble the wraps in advance the pita will get mushy. If stored properly in an airtight container in the fridge, the pita wrap ingredients will stay fresh for 3-5 days.
Can You Freeze it?
You can freeze the roasted vegetables and the pita, but not the mashed avocado or the chipotle mayo because it's made with vegenaise. To freeze the roasted vegetables, store them in an airtight container and freeze it for 3-4 months.
To freeze the pita, arrange the pitas in a stack and place the stack of pitas into an airtight reusable silicone bag and freeze it for 3 months. Learn more about storing pita, here.
How to Reheat it
To reheat the vegetables, remove the container from the freezer and put it in the refrigerator to defrost for 24 hours. Then you can warm the vegetables in the microwave or in the oven.
To defrost the pita, remove the package from the freezer and let it thaw on the counter if you want to eat it within a couple of hours. Then store the pita in the fridge to make it last longer. Otherwise, you can let the pita defrost in the fridge if you're not eating it until the next day.
Ways to Adapt This Recipe
These vegan pita wraps are delicious as is but you could switch it up and enjoy this recipe in a few different ways!
- Vegan Pita Pizza: Assemble the pitas and then top them with shredded vegan mozzarella cheese and bake them for 10 minutes at 375 degrees or until the cheese melts. You can use the mashed avocado or swap it for tomato sauce.
- Vegan Burritos: Instead of using a pita, put all of the ingredients into a burrito wrap with some romaine lettuce or spinach, and wrap it up.
- Vegan Crunchwrap: Skip the pita and put the roasted squash, mushrooms, and onions on top of a crispy tostada, wrap it up with a large tortilla and make a crunchwrap supreme!
- Use Lettuce Cups: For a low carb version, use lettuce cups instead of pita. I like to use butter lettuce or romaine lettuce leaves.
Notes & Substitutions
- Butternut Squash Substitutions: You can use acorn squash, delicata squash, sweet potatoes, or russet potatoes instead of squash.
- Mushroom Options: I used cremini mushrooms because they're easy to find, affordable, and taste delicious. However, you could also use white button mushrooms, portobello mushrooms, or a mix of wild mushrooms like shiitake or enoki mushrooms.
- Avocado Substitution: You could use hummus instead of mashed avocado. This roasted red pepper hummus recipe would make a delicious hummus pita wrap.
- Vegan Chipotle Mayo Substitution: If the mayo is too spicy for you, you could substitute kale basil pistachio sauce, salsa, or vegan garlic aioli.
- Gluten-Free: Make this pita wrap gluten-free by using gluten-free pita, lettuce cups, or corn tortillas.
- Vegan Pita Recipe: If you want to make homemade vegan pita bread, try this 5-star recipe.
Success Tips
- You can use fresh butternut squash, but the frozen squash chunks are just as delicious and it will save you a lot of time and hassle because the squash has already been peeled and cut into cubes for you.
- Wait to mash the avocado until right before you build the pita wrap so the avocado doesn't turn brown. The lime juice will help keep the avocado green but it won't stop the color change completely.
- The vegan chipotle mayo has a thick texture, you can add 1-2 tbsp of water to the mayo to help thin the consistency if you want to drizzle it over the wraps like in the picture.
- Store the leftovers in an airtight separate containers for 3-5 days or you can freeze the roasted vegetables and pita for a future meal.
More Vegan Wraps You'll Love!
Roasted Veggie Hummus Quinoa Wraps
Roasted Butternut Squash Pita Wrap
Equipment
- (2) Large Baking Sheet Trays
- Blender
- Small Blender Cup
Ingredients
- 8 small pitas
Roasted Vegetables -
- 1 lb frozen butternut squash
- 8 oz cremini mushrooms sliced
- 1 small onion sliced
- 2 tbsp avocado oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp cumin
- ½ tsp himalayan pink sea salt
- ½ tsp black pepper
Mashed Avocado -
- 1 ½ medium avocados
- 1 tbsp lime juice
Vegan Chipotle Mayo -
- 1 cup original vegenaise
- 1-2 chipotle peppers in adobo sauce
- ½ medium avocado
- 1 small garlic clove
- ¼ cup fresh cilantro
- 1 tbsp lime juice
- 1-2 tbsp water
- ⅛ tsp himalayan pink sea salt
Instructions
- Preheat the oven to 400 degrees.
- Get two large baking trays ready. (Line the trays with parchment paper for easy cleanup.) Empty the bag of frozen squash on one of the trays and use your hands to break up any chunks that are stuck together. On the second tray, arrange the sliced cremini mushrooms and sliced onions.
- Drizzle 1 tbsp of avocado oil (more to taste) over each tray of veggies. Season the tray of squash with 1 tsp smoked paprika, ½ tsp garlic powder, ½ tsp onion powder, ½ tsp ground cumin, ¼ tsp salt, and ¼ tsp black pepper. Season the tray of mushrooms and onions with ½ tsp garlic powder, ¼ tsp salt, and ¼ tsp black pepper. Use a large spoon to toss the veggies and coat each piece with a light layer of oil and seasonings.
- Put both trays in the oven to bake for 20-25 minutes or until the vegetables are tender. Rotate the trays and gently stir the vegetables halfway through.
- While the vegetables are roasting, combine all the chipotle mayo ingredients in a small blender cup and blend on high until it’s smooth and creamy. If you want to drizzle the mayo, you may need to add 1-2 tbsp of water to thin the sauce. Set the mayo aside until you’re ready to build the pita wrap.
- Next, mash the avocado in a small bowl and drizzle lime juice over the avocado. You can add a pinch of salt and pepper if you like. Warm the pitas in the toaster oven for 1 minute or until they’re soft and pliable.
- When the veggies are done cooking, you can build the pita wrap. Place one warm pita on a large plate and spread a thin layer of mashed avocado (about ¼ of an avocado per pita) over the pita. Add a hearty spoonful of the roasted squash, mushrooms, and onions, and then drizzle chipotle mayo over the top.
Notes
- You can use fresh butternut squash, but the frozen squash chunks are just as delicious and it will save you a lot of time and hassle because the squash has already been peeled and cut into cubes for you.
- Wait to mash the avocado until right before you build the pita wrap so the avocado doesn't turn brown. The lime juice will help keep the avocado green but it won't stop the color change completely.
- The spicy mayo has a thick texture, you can add 1-2 tbsp of water to the mayo to help thin the consistency if you want to drizzle it over the wraps like in the picture.
- Store the leftovers in an airtight separate containers for 3-5 days or you can freeze the roasted vegetables and pita for a future meal.
Nutrition
*This recipe was originally shared on 9/24/15, but I updated it with better recipe instructions on 6/15/20.
Sooooo good! We used one can of chipotle peppers in adobo sauce and filled large, flour tortillas. This recipe will be used again and again! Thank you so much!
Thank you for the feedback! I'm so glad you enjoyed the recipe =)
This looks amazing! Such a great pita filling. Probably going to make these as tacos! Way to make use of fall gourds 🙂
Alessandra | The PumpUp Blog
Thanks Alessandra! You're right, the filling can be used so many ways. Tacos would be great!
that looks amazing!!
Thank you! =)
These look amazing! Just perfect for fall. It's by far my favourite season of the year, all the food and colours... bliss!