Author: This veggie wrap with hummus is fresh, creamy, crunchy, and loaded with colorful veggies. Made with simple ingredients in just 10 minutes, it's perfect for quick lunches, meal prep, or an easy no-cook dinner.
This veggie wrap with hummus is one of those meals I make when I want something fresh, satisfying, and quick and easy. It's perfect for a no-cook meal or an easy lunch.
And the secret? Hummus. Lots of hummus. My husband Adam (known as the "Sandwich King" to my Instagram followers 😆) always says a sandwich sauce is key, and there is no easier sandwich sauce than hummus! I always use at least ¼ cup per wrap because it adds creaminess, flavor, and protein while helping hold everything together, so there's no need for a complicated sauce. Classic hummus is always delicious, but roasted red pepper, garlic, or spicy hummus are fun too. These wraps are endlessly customizable, require zero cooking, and always hit the spot.
Why This Veggie Wrap with Hummus Is So Good
- Fresh and satisfying: Crisp vegetables are refreshing and hydrating (hello, summer lunch!), while the creamy hummus adds satisfaction.
- Quick and easy: Ready in just 10 minutes, it doesn't get much easier than this!
- Totally customizable: Use your favorite veggies, add herbs, switch up the spreads, and go to town with the toppings. This is a great way to use whatever veggies you have on hand.
Ingredients for Hummus Veggie Wraps
- Large tortillas or wraps: Regular flour, gluten-free, low carb, flavored, or whatever you like!
- Hummus: A high-quality store-bought hummus is just fine, or go the extra mile and make homemade. (I love this lentil hummus recipe too for something a little different.)
- Fresh veggies: Cucumber, cherry tomatoes, bell pepper, and avocado.
- Greens: Lettuce, arugula, spinach, or sprouts all work well.
- Pickled red onions: For tangy, punchy flavor. Homemade or store-bought work, or you could use fresh red onion in a pinch.
- Lemon wedges: A squeeze of lemon brightens everything up.
- Optional seasoned chickpeas: For these, you'll need chickpeas, smoked paprika, garlic powder, salt and pepper.
How to Make a Veggie Wrap with Hummus
- Season the Chickpeas (Optional): In a small bowl, toss the chickpeas with smoked paprika, garlic powder, salt, and pepper.
- Spread the Hummus: Lay the tortillas flat and spread a generous layer of hummus over each one, going almost all the way to the edges. This helps hold the wrap together.
- Add the Fillings: Layer on the cucumber, tomatoes, bell pepper, avocado, greens, and pickled onions. Add the seasoned chickpeas if using. Squeeze a wedge of lemon over the vegetables and season with salt and pepper.
- Wrap It Up: Fold in the sides and roll tightly into a wrap.Slice in half or enjoy whole.
Tips and Variations
- Be generous with the hummus: A thick layer of hummus is what makes this wrap so delicious and it's also important for holding everything together.
- Don't overfill the wraps: I know it's tempting, but overstuffed wraps are much harder to roll and they tend to fall apart. Speaking from experience!
- Add extra flavor: Try adding roasted red peppers, marinated artichokes, sun-dried tomatoes, fresh herbs, or a drizzle of hot sauce.
- Boost the protein: Add the seasoned chickpeas or swap them for crispy air fryer tofu for an even heartier meal.
- Switch up the veggies: Try shredded carrots, cabbage, radishes, celery, or green onions.
Ways to Serve Veggie Wraps
These wraps are especially great:
- For quick lunches with a side of cucumber dill salad
- As an easy no-cook dinner with salad on the side (such as my Olive Garden Salad)
- Packed into lunchboxes (maybe with chia pudding for dessert)
- For picnics and road trips paired with vegan macaroni salad
- Alongside soup for a heartier meal (such as my Easy Lentil Soup)
Storage and Meal Prep
These veggie wraps are best enjoyed fresh. If you're packing them for lunch, they'll hold up well for several hours in the fridge or lunch bag. For longer storage or meal prep, keep the hummus and fillings separate and assemble just before eating to prevent sogginess.
If you try this veggie wrap with hummus recipe, let us know by leaving a comment and rating it. I'd love to see what you made. Share your creation in the It Doesn't Taste Like Chicken Community (this is where we're all hanging out now!) or tag @itdoesnttastelikechicken on Instagram.
Bon appetegan!
Sam Turnbull.
(click stars to vote)
Veggie Wrap with Hummus (Easy, Healthy & Delicious!)
Servings: - 4 wraps (depending on how full you like them)
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Ingredients
- 2 - 4 large tortillas or wraps
- ½ - 1 cup hummus, (store-bought or homemade)
Veggies:
- 1 cup cucumber, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ bell pepper, thinly sliced
- ½ avocado, sliced
- 1 - 2 cups greens, (such as lettuce, arugula, or sprouts)
- 2 - 3 tablespoons pickled red onions, (or thinly sliced red onion)
- 2 - 4 lemon wedges
- Salt and pepper, to taste
Seasoned Chickpeas (optional, for extra protein & flavor):
- 1 cup chickpeas, drained and rinsed
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- Salt and Pepper
Instructions
- (Optional) Season the chickpeas: In a small bowl, toss the chickpeas with smoked paprika, garlic powder, salt, and pepper.
- Spread the hummus: Lay the tortillas flat and spread a generous layer of hummus (about ¼ cup per wrap), going almost to the edges.
- Layer the fillings: Add the cucumber, tomatoes, bell pepper, avocado, greens, and pickled onions. Top with the seasoned chickpeas if using. Squeeze a wedge of lemon over the veggies, then season with salt and pepper. (Don't overfill the wraps or they'll be hard to roll-speaking from experience!)
- Wrap it up: Fold in the sides, then roll tightly into a wrap.
- Serve: Slice in half or enjoy whole. Best enjoyed fresh.
Notes
- Don't skimp on hummus: A thick layer makes the wrap creamy and helps hold everything together.
- Use flavorful greens: Arugula or sprouts add a big flavor boost.
- Make it tangy: Add extra lemon juice or a splash of pickle brine.
- Add heat: Drizzle with hot sauce or chili crisp.
- Switch up the veggies: Try shredded carrots, sliced radishes, green onions, cabbage, or celery.
- Add fresh herbs: Sprinkle in chopped parsley or dill for a fresh, bright flavor boost.
- Add crunch: Top with sliced almonds, sunflower seeds, pepitas, walnuts, or hemp hearts.
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