These simple veggie wraps are fast, fresh, and easy to assemble. Use any flavor of hummus you like, and mix and match the vegetables to use up whatever’s in your produce drawer.
This veggie wrap recipe is one of those “recipes” that seems more like the assembly of pre-made ingredients rather than an actual recipe. But because it’s become my standard lunch, I deemed it in need of a share.
In This Post
To make the wrap, a soft and pliable tortilla is slathered with creamy hummus before being piled with thinly sliced cucumber and tomato, spinach, avocado, and sprouts.
Go crazy with the veggies or pare back this recipe based on your personal tastes. It’s a cinch to customize, so get creative by switching up the type of wrap, hummus, and veggies you use.
Heidi’s Tips for Recipe Success
- Hummus and veggie wraps are a quick yet filling vegetarian lunch. Customize the how you like using any vegetables in your produce drawer.
- This recipe can be made low-carb by swapping the tortilla for a lower-carb alternative.
- These wraps are not only vegetarian, but they’re accidentally vegan too!
- Slice the cucumber lengthwise in thin planks so the slices run all the way across the tortilla and don’t fall out when cut.
What’s in This Recipe?
The full recipe, with amounts, can be found in the recipe card below.
- Tortilla — I used a spinach flavored wrap and there are so many others on the market that you can really have fun creating flavor combos. Sun-dried tomato, jalapeño, garlic, whole wheat…the list goes on and on. Use a standard (or flavored) tortilla if you prefer.
- Hummus — stick with classic hummus, or use roasted red pepper hummus for even more flavor.
- Cucumber — is sliced thinly, skins and seeds and all. I halve the cucumber instead of slicing it in rounds, then slice it lengthwise so it’s one less veggie chunk to escape out the sides with each bite.
- Spinach — is an easy way to add extra greens to this meal, plus fresh spinach is easy to squish down in a loaded veggie wrap like this.
- Tomato — avoid using cherry or grape tomatoes since they tend to fall out of wraps.
- Avocado — adds an extra layer of creaminess.
- Sprouts — provide a fresh flavor and bite of texture to a veg heavy wrap like this.
- Microgreens — have a more concentrated flavor than their fully-grown counterparts. Omit if desired.
Ingredient Swaps and Substitutions
- Tortilla — use any flavor you like, and choose a gluten-free variety if needed.
- Hummus — replace with baba ganoush, tzatziki, creamy avocado salsa, or spicy guac depending on the flavor and texture you’re craving.
- Veggies — swap the spinach, tomato, and cucumber with any combination of vegetables you like.
How to Make Veggie Wraps
- Slather on the hummus. Contain the hummus to the bottom half of the tortilla, leaving about half an inch of space from the very bottom of the wrap and more on top.
- Add the veggies. Layer on the veggies, trying to leave some room around the edges of the wrap (this makes for easier rolling).
- Roll it up, burrito-style. Tuck the edges into the wrap first, then roll it into a log to secure all the veggies.
Storage and Meal Prep Tips
These hummus veggie wraps are best enjoyed the day they’re made, as they tend to get soggy over time.
To meal prep them, I recommend slicing the veggies on a Sunday night so you can quickly assemble wraps for lunches throughout the week.
Tips for Making Veggie Wraps
- Add protein. You’re welcome to add your protein of choice to this wrap. Grilled chicken, baked chicken, sliced skirt steak, or garlic shrimp would all work nicely. To keep it vegetarian, add crispy tofu.
- Warm up the tortilla. If your tortillas are a little stale or are cracking when rolled, wrap them in a damp paper towel and gently warm in the microwave for 15 to 20 seconds. This should make them more pliable.
- Separate the ingredients until ready to roll. The tortillas soften quickly once layered with hummus and veggies, so keep everything separate until you’re ready to assemble and eat.
What to Serve with Veggie Wraps
- Baked Zucchini Chips
- Vinegar Coleslaw
- Tabbouleh
- Dilled Cucumber and Tomato Salad
- Greek Potato Salad
- Simple Arugula Salad
- Classic Three Bean Salad
If you make this recipe, please let me know! Leave a comment below or take a photo and tag me on Instagram or Twitter with #foodiecrusheats.
Hummus Veggie Wrap
Ingredients
- 1 flavored wrap or tortilla, I used spinach
- ⅓ cup hummus, I used my roasted red pepper hummus
- 2 slices cucumber, thinly sliced lengthwise
- handful of fresh spinach leaves
- 2 sliced cocktail or campari tomatoes
- ¼ avocado, sliced
- alfalfa or broccoli sprouts
- microgreens
Instructions
- Spread the hummus on the bottom ⅓ of the wrap, about ½ inch from the bottom edge but spreading out the the side edges.
- Layer the cucumber, spinach leaves, tomato slices, avocado slices, spouts, and microgreens.
- Fold the wrap tightly, as you would a burrito, tucking in all of the veggies with the first roll then rolling firmly to the end. Cut in half and enjoy.
Nutrition
More Easy Wraps and Sandwiches You’ll Love
- Italian Chicken Wrap
- Avocado Caprese Wrap
- Instant Pot Orange Chicken Lettuce Wraps
- Chicken and Mango Rainbow Veggie Wraps
- Easy Chicken Gyros
- Club Sandwich
- BLT Sandwich
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Amy Estabrooks
oooo this looks delicious I ran out to get all the ingredients. Now just have to patiently wait for lunch to try it! Thanks for the inspiration :)
Thank you Amy! I hope you enjoyed!
Leah Horton
Hummus is one of my favorite foods and this veggie wrap with is simply mind-blowing. It tastes awesome the vegetables just add another dimension to this food. Simply amazing thanks for this
Madeline Ivanovski
I made these for my vegan daughter’s graduation party and they were a hit! I added a bit of vegan mayo, so delicious! Thanks for a great recipe!
Emma
I Never try those heavenly recipe before….but looks i can get some meal for me. I will try this soon.
Joyce
Hello anyone there
Joyce
What kinda of wrap we used
sewa mobil lombok lepas kunci
im all about a good hummus wrap. I could eat this for lunch every day of the week
HOL
Amazing blog! I need to try your Spicy Roasted Red Pepper. Thanks for sharing it.
Nancy
I love your heavenly human recipe. I will try to make it. I think it will be so easy to make. Thank you :)
cinta
I need to try your Spicy Roasted Red Pepper Hummus stat..!!!
Judy Wilson
Thanks for posting these veggie hummus wraps. I’ve been looking for some healthy options to eat at lunch now that I’ve decided to become a vegetarian. I think that the beet hummus wrap is a creative way to use beets. I’ve been trying to include them in my diet, so I might want to try them in hummus form.
Mary
Lovely blog!
Marina @ Yummy Mummy Kitchen
Hummus wraps are one of my very favorite lunches! Can’t wait to try this amazing one. Thanks for sharing my Beet Hummus! Off to share your beautiful post!
Denise
Oh this is a great post as it is our go-to lunch at home – wraps with lots of veggie goodness and mountains of hummus! I should share it sometime. In the meantime, thanks so much for sharing our buttery hummus. That recipe rocks, and who knew butter would make hummus even more delicious!
Laura (Tutti Dolci)
i’m all about a good hummus wrap. I could eat this for lunch every day of the week!
Munchie
The trick to get the skins of is just to rub the beans between your palms, no baking soda or microwaving necessary. If you pressure cook the beans without soaking, you can barely overcook them, which makes for very easy skin removal and for a creamy hummus.
Hi there! Will certainly have to give this trick a try too.
Alice @ Hip Foodie Mom
I love wraps like this!!!! I need to try your Spicy Roasted Red Pepper Hummus stat!!!
Natalie | Paper & Birch
Love hummus – and wraps, perfect combo for a easy & healthy lunch. Definitely gonna try that hummus recipe too, most of the ones I’ve tried have been either too thick or too tahini-ish :)
Nicole - Coking for Keeps
Wishing I had something like this in my fridge for lunch, alas, a smoothie will have to do for today….until I get my lazy butt to the grocery store. Loving all the creative hummus recipes!
Michelle @ A Dish of Daily Life
We love hummus here!! My late father in law was Lebanese (and was an amazing cook) so hummus has been a staple in our house since we first got married. My oldest son brought it in for culture day way back in elementary school (he’s headed to college in the fall), and couldn’t understand why the kids were hesitant to try it (although the teachers loved it). I make a cannellini bean and mint version that everyone loves here, but honestly, we have yet to find a hummus that we don’t like! Can’t wait to check out some of these recipes here… I’m always up for trying new ones!