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sweet potato wrap cut in half on top of wood board

Sweet Potato Wraps

With roasted sweet potatoes, carrots, caramelized onions, pesto and sun-dried tomatoes, these wraps are the perfect healthy lunch.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 8
Calories 549kcal
Author Ryan Beck


  • 2 tablespoon unsalted butter
  • 2 large sweet onions, thinly sliced
  • 2 teaspoon kosher salt, divided
  • 1 ½ lbs sweet potatoes, diced into ½ inch cubes
  • 2 carrots, diced into ½" cubes
  • ½ teaspoon black pepper
  • 3 tablespoon olive oil
  • 1 cup pesto
  • 1 (8 oz jar) julienned sun-dried tomatoes in olive oil, drained
  • 1 cup freshly grated Parmesan cheese
  • ½ cup roasted pistachios
  • 8 whole wheat wraps


  • Preheat oven to 400°F. Heat large skillet over medium-low heat and add the butter. Once melted, add the sliced onions and ½ teaspoon kosher salt. Cook and stir every 5 to 10 minutes until the onions are soft and deeply browned. It should take about 40 minutes total. Add 2 tablespoon water to deglaze the pan. Set aside.
  • While the onions are cooking, prepare the vegetables. In a large bowl, add the diced sweet potatoes, diced carrots, 1 ½ teaspoon kosher salt, black pepper and 3 tablespoon olive oil. Toss to combine and place on a parchment-lined baking sheet.
  • Bake for 35 minutes, flipping everything halfway through. The veggies should be tender and start to get browned on the edges.
  • Assemble the wraps. Spread 2 tablespoon pesto on the wrap. Add about ½ cup of the sweet potato/carrot mixture. Top with 2 tablespoon each of the caramelized onions, sun-dried tomatoes and Parmesan cheese. Sprinkle 1 tablespoon of pistachios.
  • Roll the wraps tightly by folding the sides over the filling and the roll from the bottom up. Repeat with the remaining wraps.


  • When cooking the onions, you want to go low and slow. Do not be tempted to try high heat. They need to get dark brown but not burnt, so add splashes of water if it is cooking to fast.
  • Be consistent with the size you dice the vegetables so everything cooks evenly.
  • You can replace the sun-dried tomatoes with roasted red peppers.
  • Use freshly grated Parmesan. Never buy pre-shredded Parmesan cheese as it contains wood pulp. Blocks of Parmesan cheese are also cheaper.


Serving: 1g | Calories: 549kcal | Carbohydrates: 46g | Protein: 23g | Fat: 34g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Trans Fat: 0g | Cholesterol: 30mg | Sodium: 1293mg | Potassium: 700mg | Fiber: 15g | Sugar: 9g