I Can’t Stop Making This Anti-Inflammatory Wrap

If there’s one thing I’ve come to appreciate, it’s a meal that truly nourishes me. After years of cooking for others and adapting to a gluten intolerance and IBS, I’ve needed meals that check all the boxes: quick, delicious and gentle on my stomach. I wanted something that felt like a treat and brought me back to what I love about food, and that’s how I landed on this wrap filled with creamy avocado, hearty white beans and a tangy slaw.

I regularly prepare this Creamy Avocado & White Bean Wrap. It not only tastes fantastic but blends flavors and textures in a way that makes each bite feel thoughtful. It’s a nutritious powerhouse packed with fiber and ingredients known for their anti-inflammatory benefits, which has become especially important as I focus on foods that work well with IBS.

Making this wrap reminds me of my early days cooking. I first started making wraps even before culinary school. I’d experiment with flavors and textures, adjusting each element to be simple and satisfying. This wrap brings me right back to that time. There’s something comforting about spreading the filling, layering the ingredients and wrapping it up just right.

The filling is a blend of creamy avocado and mashed white beans. Together, they give me all the good fats and fiber I need to support my digestion and stay energized. Avocado is a staple for me not just because it’s delicious but because it’s packed with monounsaturated fats, especially oleic acid, which helps reduce inflammation. With IBS, I’m always looking to include anti-inflammatory ingredients that support long-term health, and avocado fits the bill perfectly. White beans bring their own benefits too, especially fiber and protein. Plus, the beans give the filling a bit of fluffiness while the avocado adds a buttery texture. 

The crunchy tangy slaw is what really brings the wrap to life. It’s a simple mix of shredded red cabbage, carrots and fresh cilantro tossed in cider vinegar. The vinegar gives the wrap a zesty edge that cuts through the richness of the avocado-bean filling, and the cabbage and carrots add that much-needed crunch plus a natural sweetness and vibrant color, making each layer feel thoughtful and satisfying.

I add a sprinkle of red bird’s eye pepper for a slight warmth that complements the tangy slaw. I love its touch of smoky flavor. It deepens the wrap’s flavor without overpowering the fresh simple ingredients. It’s this balance of flavors and textures that makes each bite feel like a little discovery.

One of the things I love most about this recipe is how easy it is to adapt. It supports all kinds of additions, which keeps it from feeling repetitive. Sometimes I’ll throw in a few more greens, like spinach or arugula, which add nutrients and a slight peppery flavor. Spinach and arugula also have their own anti-inflammatory properties making them perfect for days when I want to feel good about every ingredient I’m putting into my body. When I want something heartier, I add a bit of grilled yassa chicken to round out the wrap without taking away from the fresh simplicity.

For the wrap itself, I always reach for either raw wraps or spinach tortillas. They add a freshness that pairs well with the creamy, slightly spicy filling. The spinach wrap brings a soft, earthy flavor, while the raw wrap adds an extra crunch that’s perfect here. Both options let the filling be the star, holding it all together without overpowering the flavors.

This wrap has become my go-to because it brings together ingredients that help me feel my best. Between the avocado, white beans and colorful slaw, it’s a meal that keeps things balanced while packing in the nutrients I need. Each time I make it, I’m reminded that simple, nourishing foods can be just as enjoyable as anything else. It leaves me feeling satisfied, energized and a little indulgent—all while knowing it’s gentle on my stomach and supports my health. In a world of elaborate dishes, it’s a relief to have something I can put together quickly and enjoy fully. Each element—the creamy filling, the tangy slaw, the flexible wrap—works together to make a meal that’s both flavorful and nourishing. 

Making this wrap regularly is a reminder that great food doesn’t have to be complex. It’s about fresh whole ingredients that come together naturally, creating something comforting and good for you. And if there’s anything better than finding a meal you love, it’s finding one that loves you back, nourishing your body and spirit with every bite.