Healthy Lunch Veggie Wrap with Hummus

Name: Healthy Lunch Veggie Wrap with Hummus
Prep time: 10 min
Total time: 10 min
Yield: 2 wraps
Ingredients: 4 whole wheat tortillas; 1 cup hummus; 1 cup spinach, washed and dried; 1 cup bell peppers, sliced; 1 cup cucumbers, sliced; 1 cup shredded carrots; 1/2 avocado, sliced; Salt and pepper to taste

Highlighted under: Quick & Easy

I absolutely love making these Healthy Lunch Veggie Wraps with Hummus for a quick and nutritious meal. They are incredibly versatile, allowing me to use whatever fresh vegetables I have on hand. With a creamy layer of hummus to bind everything together, each bite offers a satisfying crunch. It takes just a few minutes to prepare, making it an excellent option for busy days. Plus, they’re great for meal prep, so I can grab them on my way out the door for a healthy lunch option that keeps me energized all day.

Created by

Gwendolyn Reed

Last updated on 2026-01-14T03:25:08.839Z

When I first experimented with veggie wraps, I was amazed at how simple and yet flavorful they could be. I learned that the key to a great wrap is layering the veg in a way that maintains structure while letting each ingredient shine. This method ensures a burst of flavor in every bite. I often add extra spices to my hummus, like smoked paprika or garlic, to elevate the taste even more.

Over time, I've found that using a variety of fresh vegetables not only makes the wraps visually appealing but also enhances the nutrient profile. This dish has become my go-to for lunch, especially when I’m craving something light yet filling. By adding protein-rich hummus, I keep my energy levels high throughout the day.

        Why You Will Love This Recipe
        Packed with fresh vegetables for a crunchy texture
Rich, creamy hummus adds a delicious flavor
Quick and easy to prepare, perfect for meal prep

      

Customizing Your Wrap

One of the best aspects of these Healthy Lunch Veggie Wraps is their versatility. You can easily swap in your favorite vegetables based on what you have in the fridge. For instance, roasted red peppers or sautéed mushrooms could add a different flavor profile. If you're looking for some protein, consider adding grilled chicken, chickpeas, or tofu. These substitutions not only enhance nutrition but can also make the wraps more filling.

Don't hesitate to play around with various hummus flavors too! Roasted garlic, spicy harissa, or lemon-dill varieties can elevate the overall taste and provide an exciting twist. Just remember to adjust the salty seasoning accordingly, as some hummus may already have added salt.

Storing and Reheating

These wraps are fantastic for meal prep, allowing you to make multiple servings at once. To store them, wrap each prepared veggie wrap tightly in plastic wrap or foil and place them in an airtight container. They can last in the refrigerator for about 3-4 days. However, keep in mind that some vegetables, like cucumbers, may release moisture over time, affecting the wrap's texture.

If you need to reheat the wraps, remove the plastic wrap and microwave them on a plate for about 30 seconds on medium power. For a crispier texture, you can also place them in a hot skillet over medium heat for 2-3 minutes on each side, until the tortillas are warm and slightly golden.

Ingredients

Ingredients for Healthy Lunch Veggie Wraps

Wrap Ingredients

4 whole wheat tortillas
1 cup hummus
1 cup spinach, washed and dried
1 cup bell peppers, sliced
1 cup cucumbers, sliced
1 cup shredded carrots
1/2 avocado, sliced
Salt and pepper to taste

Feel free to mix and match your favorite vegetables!

Instructions

Prepare the Tortilla Base

Spread an even layer of hummus over each whole wheat tortilla, making sure to cover the entire surface for best flavor.

Layer the Vegetables

On one side of the tortilla, layer the spinach, bell peppers, cucumbers, shredded carrots, and avocado slices. Make sure to stack them neatly and avoid overstuffing.

Season the Filling

Sprinkle a pinch of salt and pepper over the layered vegetables for added flavor.

Wrap it Up

Starting from the side with the filling, carefully roll the tortilla tightly. Tuck in the edges to secure the filling while rolling.

Slice and Serve

Once rolled, slice the wraps in half diagonally and serve immediately. Enjoy your healthy lunch!

These wraps can be stored in the refrigerator for a couple of days wrapped tightly in plastic wrap.

Pro Tips

For extra flavor, try adding herbs like cilantro or parsley, or a squeeze of lemon juice over the vegetables before wrapping.

Serve it Right

For an appealing presentation, consider serving your wraps with a side of your favorite dipping sauce, such as tzatziki or additional hummus. This not only enhances the flavor but also provides a fun interactive element to your meal. I often slice the wraps into pinwheels for easy snacking, especially when serving friends or family.

Pair these wraps with a light salad topped with a citrus vinaigrette for a well-rounded meal. The zesty acidity complements the creamy hummus and crunchy vegetables, creating a delightful contrast that enhances the eating experience.

Nutritional Benefits

Each ingredient in these wraps contributes to a balanced meal. Spinach is loaded with vitamins, iron, and fiber, making it an excellent base for your wraps. Bell peppers provide a burst of color and are rich in vitamin C, which aids in iron absorption and boosts the immune system.

Carrots add not only a sweet crunch but also essential vitamins like beta-carotene. Avocado brings healthy fats to the mix, which help you feel full and satisfied. Altogether, these ingredients create a nourishing lunch option that fuels your day without weighing you down.

Questions About Recipes

→ Can I use gluten-free tortillas?

Yes! Gluten-free tortillas work perfectly and will keep the recipe deliciously adaptable.

→ How long do these wraps last in the fridge?

They are best eaten within 2-3 days for optimal freshness, but can last up to a week if stored properly.

→ What other vegetables can I add?

Feel free to add any of your favorite vegetables such as zucchini, radishes, or even sprouts for a fun twist!

→ Can these wraps be made vegan?

Absolutely! Most store-bought hummus is vegan, making it easy to stick to a plant-based diet with these wraps.