Healthy Lunch Veggie Wraps with Hummus

Name: Healthy Lunch Veggie Wraps with Hummus
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 2 large whole wheat tortillas; 1/2 cup hummus; 1 cup baby spinach; 1/2 cup sliced cucumber; 1/2 cup shredded carrots; 1/2 cup sliced bell peppers (any color); 1/4 cup sliced red onion; Salt and pepper, to taste

Highlighted under: Wellness Collection

I often find myself looking for quick and nutritious meals, and these Healthy Lunch Veggie Wraps with Hummus satisfy that craving perfectly. Not only are they colorful and vibrant, but they're also packed with essential nutrients. The combination of fresh vegetables and creamy hummus creates a delightful texture and flavor that keeps me coming back for more. Whether I'm in need of a light lunch or a healthy on-the-go snack, these wraps have become a staple in my kitchen, and I can't wait to share the recipe with you!

Created by

Tilda Greenwood

Last updated on 2026-01-05T20:37:35.020Z

When I first made these veggie wraps, I was surprised at how satisfying they could be. I played around with different combinations of vegetables, and I discovered that using a mix of crunchy cucumber, sweet bell peppers, and peppery arugula created an unforgettable taste. The key to elevating these wraps is in the layering – spreading a generous amount of hummus not only enhances the flavor but also acts as a glue, keeping everything together!

Over time, I've found that adding a sprinkle of seeds or nuts gives them that extra crunch that brings the whole meal to life. I’ll often prepare the veggies ahead of time so I can whip these up in no time during busy days. Trust me, once you try these, you'll want them on repeat!

        Why You'll Love These Wraps
        Nutritious and satisfying for a quick lunch
Customizable with your favorite veggies and flavors
Fresh, vibrant colors make them visually appealing

      

The Benefits of Fresh Vegetables

Using a variety of fresh vegetables not only enhances the flavor and texture of these wraps but also boosts their nutritional value significantly. Vegetables like spinach offer iron and vitamins A and C, while bell peppers are an excellent source of antioxidants. For added crunch, consider swapping in radishes or snap peas. The vibrant colors of the veggies also indicate a variety of nutrients, making your wraps as visually appealing as they are healthy.

If you prefer a spicy kick, jalapeños or sliced hot peppers can be added. For those who may find certain raw veggies too crunchy, lightly steaming carrots or bell peppers for a minute can soften them while retaining their nutrients and flavor.

Hummus Varieties and Their Roles

The type of hummus you choose can dramatically change the flavor profile of your wraps. Classic chickpea hummus provides a creamy contrast to the crisp veggies, but you can experiment with variants like roasted red pepper or garlic hummus for a different twist. Even a swirl of spicy harissa or a dollop of tahini in your hummus can elevate the wrap's taste, making it a personalized meal.

If you’re looking to reduce calories or fat, consider using a lighter version of hummus made from blended white beans or even creating a homemade hummus with lower oil content. Experimenting with flavor infusions in your hummus can also keep the wraps exciting on a weekly basis!

Storage and Serving Tips

These veggie wraps can be prepared ahead of time, making them an ideal option for meal prep. If you're making them for lunch during a busy week, wrap each one tightly in parchment paper or foil and store them in an airtight container in the fridge for up to three days. Just ensure they don't sit too long, as the tortillas can become soggy when holding moisture from the veggies.

When it comes to serving, these wraps can stand alone or be paired with a side of fresh fruit, yogurt, or a light salad. For an added protein boost, consider including some grilled chicken, tofu, or chickpeas on top of the veggies. Creating a dipping sauce from yogurt and herbs can also provide an extra layer of flavor that complements the wraps beautifully.

Ingredients for Healthy Lunch Veggie Wraps with Hummus

Wrap Ingredients

2 large whole wheat tortillas
1/2 cup hummus
1 cup baby spinach
1/2 cup sliced cucumber
1/2 cup shredded carrots
1/2 cup sliced bell peppers (any color)
1/4 cup sliced red onion
Salt and pepper, to taste

Instructions

Preparation Steps

Prepare the Veggies

Begin by washing and slicing the vegetables into thin strips. Make sure the cucumber and bell peppers are thin enough to roll easily.

Assemble the Wraps

Spread an even layer of hummus on each whole wheat tortilla, leaving about an inch around the edges. Layer the baby spinach, cucumber, shredded carrots, bell peppers, and onion on top of the hummus.

Season and Roll

Sprinkle with salt and pepper if desired. Carefully roll the tortilla tightly from one end to the other, ensuring the fillings are tightly packed.

Slice and Serve

Slice the wraps in half diagonally and serve immediately or store in the refrigerator for later.

Pro Tips

Feel free to add your favorite protein like grilled chicken or chickpeas for an extra boost. You can also swap out the vegetables based on the season or your preference.

Troubleshooting Common Issues

If your wraps are difficult to roll without the fillings spilling out, consider using thicker tortillas or laying down the ingredients more sparingly. Overfilling is a common issue, so aim for a balanced layer of veggies and hummus. Additionally, if you're making these ahead of time, patting the veggies dry with a paper towel can help prevent excess moisture from seeping into the tortilla.

Should you find your wraps tearing while rolling, using a slightly warmed tortilla can help – they become more flexible when warmed. You can warm them briefly in a skillet over low heat for about 15-20 seconds on each side before assembling your wraps.

Scaling the Recipe Up

If you're planning to serve a larger group or for a picnic, this recipe easily scales by doubling or tripling the ingredients. Make sure to have ample supplies of tortillas and hummus on hand. Expect a filling of about 1/3 cup of hummus per tortilla when scaling up, and ensure your veggies are already prepped and sliced to maintain assembly speed.

In gatherings, consider setting up a 'wrap bar' where guests can choose their own veggies and spreads. This allows for customization and keeps everyone engaged, making it a fun, interactive meal option.

Questions About Recipes

→ Can I prepare these wraps in advance?

Yes, you can prepare the ingredients ahead of time and assemble the wraps the night before. Just wrap them tightly to prevent them from drying out.

→ Are these wraps suitable for meal prep?

Absolutely! You can make several wraps at once and store them in the fridge for a quick grab-and-go lunch.

→ What types of hummus work best for this recipe?

Any flavor of hummus works well, but I recommend classic or roasted red pepper for a great balance with fresh vegetables.

→ Can I use gluten-free tortillas?

Yes, gluten-free tortillas can be substituted to accommodate dietary needs. Just ensure they are large enough to hold the filling.