Healthy Lunch Veggie Wrap with Hummus

Name: Healthy Lunch Veggie Wrap with Hummus
Prep time: 10 min
Total time: 10 min
Yield: 2 wraps
Ingredients: 2 whole grain tortillas; 1/2 cup hummus; 1 cup mixed greens (spinach, arugula, etc.); 1/2 cup shredded carrots; 1/2 cup sliced bell peppers (any color); 1/2 cucumber, sliced; 1/4 avocado, sliced; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making these Healthy Lunch Veggie Wraps with Hummus for a quick and nutritious meal option. They’re not only vibrant and colorful but are also packed with essential vitamins and minerals from the fresh vegetables. The creamy hummus acts as the perfect spread, adding flavor and a satisfying texture that complements the crispness of the veggies. In just a few minutes, you can have a delicious lunch ready that keeps you energized throughout the day, making it my go-to choice when I need something light yet filling.

Created by

Imogen Price

Last updated on 2026-01-14T00:22:12.040Z

When I first started making these veggie wraps, I was amazed at how a few simple ingredients could result in such a delicious meal. I experimented with various combinations of vegetables and discovered that adding roasted red peppers and crunchy cucumbers elevates the flavor profile immensely. It’s amazing how layering the ingredients in a specific order can enhance both the taste and the texture of each bite.

One of my secrets is to let the hummus sit for a few minutes at room temperature before spreading it on the wrap. This allows the flavors to open up and makes spreading easier, resulting in a more cohesive wrap. The best part is you can customize these to suit your taste or whatever you have on hand!

        Why You'll Love This Recipe
        Fresh, crunchy vegetables packed with nutrients
Creamy hummus that adds depth and flavor
Quick to prepare, perfect for busy lunches

      

Preparation Tips for Your Veggie Wrap

To create a truly vibrant and visually appealing veggie wrap, pay attention to the arrangement of your ingredients. Layering not only enhances the aesthetic but also improves the flavor profile with each bite. Begin with a base of mixed greens, as they are light and provide a nice crunch. I like to mix spinach and arugula for a peppery touch. Follow this with the carrots and bell peppers, which add both color and sweetness, making every mouthful exciting.

It's important to choose ripe avocados to ensure a creamy texture in your wrap. If your avocado is firm, you can speed up the ripening process by placing it in a paper bag with an apple or banana for a day. Additionally, ensure that your cucumbers are firm and crisp; this will help maintain the structure of your wrap. If you find you have leftover ingredients, they can be stored in the refrigerator for up to 3 days, ready for another quick meal.

Hummus Variations and Substitutions

While store-bought hummus is convenient, making your own can elevate your veggie wrap to the next level. Simply blend cooked chickpeas with tahini, lemon juice, garlic, and a touch of olive oil until creamy. If you want to experiment, consider adding roasted red peppers or sun-dried tomatoes for a burst of flavor. This way, you can customize your hummus to complement your chosen vegetables, making it more personal and tailored to your taste.

For those who have dietary restrictions or are looking for lower-fat options, consider substituting the hummus with a yogurt-based spread or a bean dip made from white beans or black beans. These alternatives still offer creamy textures with different flavor profiles. If you're aiming for a gluten-free version, use lettuce leaves instead of tortillas to wrap your ingredients, creating a fresh and crunchy version that’s just as satisfying.

Ingredients

Ingredients:

Wrap Ingredients

2 whole grain tortillas
1/2 cup hummus
1 cup mixed greens (spinach, arugula, etc.)
1/2 cup shredded carrots
1/2 cup sliced bell peppers (any color)
1/2 cucumber, sliced
1/4 avocado, sliced
Salt and pepper to taste

Feel free to add or substitute any of your favorite vegetables!

Instructions

Instructions:

Prepare the Ingredients

Wash and slice all the vegetables, ensuring they are cut into manageable sizes for the wraps.

Spread the Hummus

On each tortilla, spread half of the hummus evenly, covering the entire surface.

Layer the Vegetables

Start layering the vegetables on top of the hummus, beginning with the mixed greens, followed by carrots, bell peppers, cucumber, and avocado.

Season and Roll

Sprinkle with salt and pepper, then carefully roll the tortilla tightly. Secure with a toothpick if necessary.

Serve

Cut the wraps in half and serve immediately, or wrap in foil for a portable lunch.

Enjoy your fresh and healthy veggie wraps!

Pro Tips

Experiment with different spreads like pesto or tzatziki for a new flavor twist. Also, try adding protein options such as grilled chicken or chickpeas for extra heartiness.

Serving Suggestions

These veggie wraps can be served as a standalone meal or paired with a light soup or salad. For a more filling option, consider adding sliced grilled chicken or tofu for additional protein. A sprinkle of feta cheese can also enhance the flavor profile if you're not strictly vegan. For an interesting twist, serve your wraps with a side of spicy salsa or a tangy yogurt sauce for dipping.

If you’re planning a picnic or meal prep for the week, these wraps hold up well when stored properly. Wrap them tightly in foil or parchment paper to keep them fresh and avoid sogginess. If you choose to prep them ahead of time, assemble your wraps without the avocado and seasonings, then add them just before eating to maintain their freshness.

Troubleshooting Common Issues

One common issue when making veggie wraps is sogginess, usually caused by wet ingredients. To avoid this, make sure to dry your veggies well after washing them, and consider using thicker hummus for a sturdier barrier. If you find your wraps are tearing as you roll, try warming the tortillas briefly in a pan or microwave to make them more pliable. This helps prevent splits and keeps your fillings secure.

If you have leftover ingredients, don’t fret! Mixed greens and sliced vegetables can be stored in airtight containers in the fridge. For optimal freshness, use them within three days, and the leftover hummus can last up to a week. Always taste your ingredients before assembling, as this will help you gauge the flavors and ensure everything is at its peak freshness before they go into your wraps.

Questions About Recipes

→ Can I use gluten-free tortillas?

Absolutely! Gluten-free tortillas work just as well for this recipe.

→ How can I make these wraps ahead of time?

Prepare the ingredients and assemble the wraps, then wrap them tightly in plastic wrap and store them in the fridge for up to 24 hours.

→ What other veggies can I add?

You can add any veggies you like, such as cherry tomatoes, radishes, or even sprouts for added crunch.

→ Is this recipe suitable for kids?

Yes, kids love these wraps! You can customize the ingredients to match their preferences.