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Stack of two wraps on plate with text overlay that reads veggie hummus wrap.
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Veggie Wrap with Hummus (Easy, Healthy & Delicious!)

This veggie wrap with hummus is fresh, creamy, crunchy, and packed with flavor. Made with simple ingredients in just 10 minutes, it’s perfect for quick lunches, meal prep, or an easy no-cook dinner.
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 2 - 4 wraps (depending on how full you like them)
Author: Sam Turnbull

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):

Instructions

  • (Optional) Season the chickpeas: In a small bowl, toss the chickpeas with smoked paprika, garlic powder, salt, and pepper.
    Seasoned chickpeas in bowl with spoon.
  • Spread the hummus: Lay the tortillas flat and spread a generous layer of hummus (about ¼ cup per wrap), going almost to the edges.
    Hummus spread onto lavash.
  • 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!)
    Veggies added to hummus wrap.
  • Wrap it up: Fold in the sides, then roll tightly into a wrap.
    Two veggie wraps on parchment paper.
  • Serve: Slice in half or enjoy whole. Best enjoyed fresh.

Notes

Tips & Variations:
  • 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.
Gluten-free option: use a gluten-free tortilla or wrap.
Oil-free option: use an oil-free hummus such as my homemade hummus recipe (which is naturally oil-free).
Storage: 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.

Nutrition

Serving: 1 wrap | Calories: 362kcal | Carbohydrates: 46g | Protein: 15g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Sodium: 260mg | Potassium: 1032mg | Fiber: 16g | Sugar: 9g | Vitamin A: 1935IU | Vitamin C: 78mg | Calcium: 100mg | Iron: 5mg

Find it online:

https://itdoesnttastelikechicken.com/veggie-wrap-with-hummus/

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