Healthy Lunch Veggie Wraps with Hummus

Name: Healthy Lunch Veggie Wraps with Hummus
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 4 large whole wheat tortillas; 1 cup hummus; 1 cucumber, thinly sliced; 1 bell pepper, thinly sliced; 1 carrot, grated; 1 cup spinach or mixed greens; 1/2 avocado, sliced; Salt and pepper to taste

Highlighted under: Fresh Cooking

I absolutely love making these Healthy Lunch Veggie Wraps with Hummus for a quick and nutritious meal. Each wrap is vibrant and packed with fresh vegetables that not only add a crunch but also a burst of flavor. The creamy hummus ties everything together while providing a healthy dose of protein. These wraps are customizable; you can adapt them based on what veggies are in season or your personal favorites. Whether I’m at home or on the go, these wraps are my go-to choice for a deliciously satisfying lunch.

Created by

Nerissa Caldwell

Last updated on 2026-01-05T19:37:34.856Z

When I first made these veggie wraps, I was on the hunt for something quick yet satisfying. I was pleasantly surprised to find that not only did they require minimal prep time, but they were also incredibly hearty and filling. The combination of fresh veggies and creamy hummus made each bite a delightful experience.

One tip I learned while creating these wraps is to layer the hummus generously on the tortilla before adding the vegetables. This ensures that every single bite is packed with flavor and prevents the wrap from becoming too dry. Trust me, it makes a world of difference!

Why You'll Love This Recipe
Vibrant and colorful presentation that delights the senses
Packed with fresh, crunchy vegetables for added texture
Quick and simple to prepare, perfect for busy lunch hours

Ingredient Exploration

When crafting these Healthy Lunch Veggie Wraps, the choice of ingredients is key to achieving the best flavor and texture. Whole wheat tortillas serve as a nutritious and fibrous base that provides ample structure while being flexible enough to roll. The creamy hummus not only adds smoothness but also acts as a powerhouse of plant-based protein, making these wraps filling. Consider using a variety of hummus flavors, such as roasted red pepper or garlic, to switch things up based on your palate.

Fresh vegetables are the stars of this dish. Opt for seasonal produce to enhance the taste and nutritional value. For instance, roasted beets or radishes could replace cucumber or bell pepper, bringing new colors and textures to your wrap. The mix of crunch from the carrot and the creaminess of the avocado creates a delightful mouthfeel that elevates the eating experience. Remember, it's best to have your vegetables sliced thin to facilitate easier rolling and even distribution of flavors.

Crafting the Perfect Wrap

Achieving a well-formed wrap is crucial for not only presentation but also for convenience during meals. When spreading the hummus on the tortilla, leave about an inch at the edges to prevent overflow during wrapping. Afterwards, stacking your veggies toward the center will make it easier to roll tightly without losing ingredients. If your wraps seem loose, try placing a skewer through the center to hold them together until ready to serve.

For added flavor, consider drizzling a bit of lemon juice or sprinkling feta cheese right before wrapping. The acidic zing from the lemon brightens up the overall taste, while cheese adds a saltiness that complements the veggies beautifully. If you're making wraps ahead of time, wrap them tightly in plastic wrap to retain freshness and prevent drying out; they can be stored in the refrigerator for up to two days.

Ingredients

Gather all your fresh ingredients and be ready to create a healthy and delicious lunch.

Wrap Ingredients

4 large whole wheat tortillas
1 cup hummus
1 cucumber, thinly sliced
1 bell pepper, thinly sliced
1 carrot, grated
1 cup spinach or mixed greens
1/2 avocado, sliced
Salt and pepper to taste

Once you have everything ready, it’s time to get wrapping!

Instructions

Follow these simple steps to make your veggie wraps.

Prepare the Tortillas

Lay out each tortilla flat on a clean surface. Spread a generous layer of hummus on each one, covering the entire surface to ensure maximum flavor.

Add Fresh Veggies

Layer your cucumber, bell pepper, grated carrot, spinach, and avocado on top of the hummus, keeping the ingredients towards the center to make wrapping easier.

Season and Wrap

Sprinkle salt and pepper to taste. Carefully fold in the sides of the tortilla and then roll it up tightly from the bottom. Repeat for all tortillas.

Slice and Serve

Slice the wraps in half diagonally, plate them up, and enjoy your healthy, delicious lunch!

These wraps can be enjoyed immediately or stored in the refrigerator for a grab-and-go option later!

Pro Tips

Feel free to mix and match any vegetables or even add some protein like grilled chicken or chickpeas to suit your taste.

Storing and Reheating

If you have leftovers or prepared wraps, storing them correctly can maintain their freshness. Keep your wraps wrapped in parchment paper or in an airtight container in the refrigerator. They should ideally be consumed within two days, as the vegetables can start to release moisture, making the tortillas soggy. If you want to extend their life, consider keeping the hummus and vegetables separate until you're ready to eat.

Reheating the wraps is not usually recommended since fresh veggies lose their crunch, but if you prefer a warm meal, pop them in a toaster oven on low for a few minutes until they're warm but not overly cooked. Alternatively, you can grill the wraps briefly on a pan over medium heat until the tortillas are golden and crunchy, which adds a nice texture contrast.

Customization Tips

One of the best aspects of these veggie wraps is their versatility. Don’t hesitate to get creative with your fillings. You can add protein sources such as grilled chicken, chickpeas, or tofu for extra nutrition; just ensure they're cooked and cooled before assembly. Experimenting with different spreads can also transform the flavor profile entirely—try guacamole, tzatziki, or even a spicy sriracha sauce if you want a kick.

For a heartier option, you can also layer in cooked grains like quinoa or brown rice, but be cautious not to overfill. These can provide additional texture and make the wraps more filling. If you're serving a crowd, set up a wrap station with various toppings and let everyone build their custom versions; it's both fun and accommodates different dietary preferences.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare these wraps a day in advance. Just keep them wrapped in plastic wrap to maintain freshness.

→ Are these wraps gluten-free?

You can easily make these wraps gluten-free by using gluten-free tortillas.

→ What else can I add to the wraps?

Consider adding roasted red peppers, sprouts, or a squeeze of lemon for extra flavor.

→ How should I store leftover wraps?

Wrap the leftovers in foil or store them in an airtight container and refrigerate for up to 2 days.