Hemp Seed Tortilla Pizza

Processed with VSCO with a6 preset
Processed with VSCO with a6 preset

When I’m wanting something hearty, but my body could use something on the lighter side… I’ll turn a salad into a wrap or a tortilla pizza!

I call them “salad wraps” because it’s basically the things you’d put on a salad, or “veggie pizzas” because it’s loaded with greens and veggies and also mimics a “salad,” BUT it feels a little more substantial with a tortilla in the mix. Genius, right?!

The great thing about both dishes is that you get a healthy dose of veggies and greens, plus you can easily mix it up by using avocado or a nut “cheese” as the base, seeds or chopped nuts as the protein, a variety of veggies and a light dressing which will help keep things interesting – because, let’s be honest, salad can often feel a little boring!

Just get in the habit of buying greens every week, a few veggie-staples, sprouts and a package of gluten free tortillas (see notes for options).

Then, you simply toast your tortilla in a warm pan on the stove (no oil will help keep your calories down).

Spread on your “sauce.” I used one half of an avocado here. You can also use a nut cheese spread. I have an easy cashew cheese and lemony macadamia nut dip spread on my blog. They’re so easy to make too, you just soak some nuts then blend them with sea salt, nutritional yeast, water and lemon, so worth a try!

Layer on your veggies next, starting with your greens. I used arugula. Then sprinkle on chopped bell pepper, celery, thinly sliced cucumbers and sprouts.

Top it off with a tablespoon of hemp seeds and a drizzle of lemon juice.

Cut pizza into fourths and serve.

It’s such a flavorful meal. The avocado meshes so well with the sprouts and tangy lemon, plus the nuttiness of the hemp seeds… so good.

It’s a dish packed with fiber, vitamin C, calcium (the sprouts) and protein (the hemp seeds), that will leave you feeling fueled, not full and bloated!

Here’s what you’ll need for this easy lunch or dinner option.

Hemp Seed Tortilla Pizza Ingredients:

1 gluten free tortilla
1 c. arugula
1/2 c. bell pepper (yellow or red, chopped)
1 celery stalk (chopped)
1/4 c. cucumber (chopped)
2 Tbsp alfalfa sprouts
1 Tbsp hemp seeds
The juice of 1/2 of a lemon
*a few dashes of coriander and/or cayenne pepper for a boost of flavor.


  1. Toast gluten free tortilla in a warm pan on the stove, 3-5 minutes on one side, then 3-5 minutes on the other side. You want the tortilla to be crispy and slightly toasted.
  2. Spread one half of an avocado evenly onto tortilla.
  3. Spread arugula evenly over the avocado.
  4. Sprinkle remaining veggies over the top: chopped bell pepper, celery, cucumber, sprouts and hemp seeds.
  5. Cut into fourths and serve.

~Serves 1 person.


*Food for Life, Engine 2 Plant Strong and Sonoma all make good gluten free, brown rice tortilla options. Just check the ingredients label to know what you’re consuming.

*Hemps seeds can be found at Whole Foods, Costco also has a large bag for a great price, or Vitacost.com They are worth buying because you can use them in smoothies, on top of oatmeal, in cereals. I also throw them in muffins and pancake batter. The kids can’t taste them, but they give a nice nutritional boost!