Recipe description
June 7, 2026
White Bean Avocado Wrap
A fiber-rich wrap to support gentle digestion and gut diversity.
Plant Based
Protein Rich
High Fiber
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes (white beans) and avocado.
- Plant-based protein and healthy fats support balanced nutrition.
- Includes diverse plant ingredients to support gut-friendly variety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Bean, white
1
cup
Avocado
1
piece
Tortilla
2
piece
Lime juice
2
teaspoon
Salt
1
pinch
Pepper
1
pinch
Spinach
1
cup
Instructions
1
In a bowl, mash the white beans with a fork until smooth.
2
Add diced avocado, lime juice, salt, and pepper to the mashed beans, mixing well.
3
Place a tortilla on a flat surface and spread a generous amount of the bean-avocado mixture over the center.
4
Top with fresh spinach and fold the tortilla around the filling, creating a wrap.
5
Repeat with the second tortilla and serve immediately.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
42 g
Carbohydrates
11 g
Fiber
5 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in a White Bean Avocado Wrap?
White beans, avocado, veggies, and a wrap; provides plant-based protein, healthy fats, and fiber.
Is this wrap suitable for vegan or dairy-free diets?
Yes. It’s plant-based and dairy-free; use a vegan wrap if needed.
Is the wrap gluten-free?
If you use a gluten-free wrap, yes; otherwise the wrap may contain gluten.
How should I store leftovers?
Store the bean filling separately from the wrap; refrigerate for 1–2 days and assemble just before eating.
How can I make it quickly?
Mash the beans with the avocado, chop the veggies, season, then fill the wrap.
How much fiber and protein does it provide?
Fiber comes from beans and veggies; plant-based protein from beans. Exact amounts depend on portions.
Can I customize with other beans or toppings?
Yes—swap white beans for chickpeas, add salsa, greens, seeds, or sprouts.
Is it beginner-friendly or kid-friendly?
Yes, it’s simple and adaptable for all ages and skill levels.
Which wraps work best (tortilla type)?
Whole-wheat, corn, or gluten-free wraps can work; choose based on dietary needs.