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 cup spinach leaves; 1 medium carrot, shredded; 1 bell pepper, sliced; 1 cucumber, sliced; 1 small avocado, sliced; Salt and pepper to taste

Highlighted under: Clean Cooking

I love whipping up these Healthy Lunch Veggie Wraps with Hummus when I want something light yet satisfying. This recipe offers a colorful medley of fresh vegetables wrapped in a soft tortilla, all brought together with creamy hummus. It's not only quick to prepare but also a great way to incorporate more veggies into my day. Whether I'm headed to work or enjoying a picnic, these wraps provide nourishing goodness that keeps me energized and vibrant throughout the afternoon.

Created by

Xanthe Beaumont

Last updated on 2026-01-05T17:37:40.732Z

Making these veggie wraps became a favorite ritual for me during busy weeks. I remember one day I had leftovers from last week's grocery haul, so I decided to fill the wraps with whatever veggies I had. That day, I discovered how versatile and forgiving this recipe is; you can customize it based on your preferences and ingredients on hand.

A tip I learned is to pick a good quality hummus, as it’s the star of the dish. I often opt for homemade or a brand that uses minimal preservatives, which enhances the flavor and texture. The creamy layer also acts as a glue, holding everything together while adding nutritional value.

        Why You Will Love These Wraps
        Packed with fresh vegetables for a crisp, refreshing bite
Creamy hummus adds flavor and protein
Quick and easy to customize for any taste

      

Building Flavor with Hummus

Hummus is not just a spread, it’s the heart of these wraps. By using about 1 cup of hummus across the tortillas, you ensure each bite has a creamy texture that perfectly contrasts the crunch of fresh veggies. The flavor of the hummus can vary significantly depending on the brand or type you choose, whether it's classic, roasted garlic, or red pepper. I recommend opting for a variety that pairs well with the vegetables you’re including for an elevated taste experience.

If you're making this recipe for a specific dietary preference, homemade hummus is a fantastic alternative. Simply blend cooked chickpeas, tahini, lemon juice, garlic, and olive oil until smooth. This way, you can control the flavor profile by adjusting the garlic or adding spices like cumin for a personalized touch. The fresh hummus can be prepped a day in advance, making assembly a breeze when you're ready to enjoy your wraps.

Choosing and Preparing Vegetables

The choice of vegetables makes these wraps incredibly versatile. While spinach, cucumber, and bell peppers provide a delightful crunch, you can easily substitute or add other favorites. Try roasted vegetables like zucchini or eggplant for a smoky flavor, or some sprouts for extra nutrition. When preparing your vegetables, slice them thinly to keep the texture light and easy to handle, which will create a more satisfying bite without overwhelming the wrap.

Don’t forget to pay attention to the ripeness of your avocado; perfectly ripe fruit will add creaminess and a slight buttery flavor that enhances every ingredient in the wrap. To keep the avocado from browning too quickly, squeeze a little lemon juice over the slices as you prep. This not only helps with presentation but also boosts the overall flavor, pairing beautifully with the earthy taste of the hummus.

Ingredients

Gather the following ingredients to create your delicious veggie wraps:

Ingredients for Healthy Lunch Veggie Wraps

4 large whole wheat tortillas
1 cup hummus
1 cup spinach leaves
1 medium carrot, shredded
1 bell pepper, sliced
1 cucumber, sliced
1 small avocado, sliced
Salt and pepper to taste

Feel free to experiment with different veggies or add your favorite protein!

Instructions

Follow these simple steps to create your veggie wraps:

Prepare the Wrapping Base

Lay out the whole wheat tortillas on a clean surface. Spread approximately 1/4 cup of hummus evenly on each tortilla, leaving some space at the edges.

Layer the Fresh Veggies

Begin layering the spinach leaves, shredded carrot, sliced bell pepper, cucumber, and avocado on top of the hummus. Sprinkle with salt and pepper to taste.

Wrap It Up

Starting from one end, carefully roll the tortilla over the filling, tucking in the sides as you go. Continue rolling until you have a tight wrap.

Slice and Serve

Slice the wraps in half diagonally and serve immediately, or wrap them in foil for a lunch on-the-go!

Enjoy your healthy, delicious veggie wrap!

Pro Tips

You can add or substitute with your favorite veggies or proteins such as cooked chicken or tofu for a heartier meal. Storing wraps in parchment paper can help them hold their shape until you’re ready to eat.

Storage and Meal Prep

These veggie wraps are fantastic for meal prep! You can prepare and store them in the refrigerator for up to two days. However, it's best to keep the cucumbers and avocado separate until you're ready to enjoy them, as they can release moisture that might make the wraps soggy. For storage, wrap each wrap in foil or place them in an airtight container with a piece of parchment paper between them to maintain crispness.

If you're packing them for lunch, consider including a small container of extra hummus for dipping. This not only adds more flavor but also prevents your wraps from getting too wet. To refresh leftovers that may sit in the refrigerator, you can pop them in the microwave for a few seconds, or enjoy them cold if you prefer.

Serving Suggestions

While these Healthy Lunch Veggie Wraps are satisfying on their own, you can easily elevate your meal with some simple sides. Pair them with a light soup, like a refreshing tomato basil or a chunky vegetable minestrone, for a complete lunch. You can also add a small side salad featuring mixed greens and a vinaigrette for added freshness and flavor.

For a more substantial meal, consider adding a protein source inside the wraps. Grilled chicken or chickpeas can easily be included alongside the veggies without overwhelming the overall balance of flavors. This added protein will make the wraps even more filling and satisfying, perfect for those hearty lunch cravings.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare these wraps a day in advance. Just keep them tightly wrapped in the refrigerator to maintain freshness.

→ What kind of hummus works best?

Any flavor you enjoy will work! Classic, roasted red pepper, or garlic hummus are all popular choices.

→ Are there gluten-free options available?

Absolutely! Use gluten-free tortillas or lettuce leaves as a wrap for a gluten-free alternative.

→ What can I serve with these wraps?

Pair them with a side of fresh fruit, a simple salad, or some baked chips for a complete lunch.