Healthy Lunch Veggie Wraps with Hummus

Name: Healthy Lunch Veggie Wraps with Hummus
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 4 large whole wheat tortillas; 1 cup hummus (store-bought or homemade); 1 cup shredded carrots; 1 cucumber, thinly sliced; 1 bell pepper, sliced; 1 cup spinach leaves; 1 avocado, sliced; Salt and pepper to taste; Optional: lemon juice, for extra flavor

Highlighted under: Balanced Favorites

I love creating quick and nutritious meals, and these Healthy Lunch Veggie Wraps with Hummus have become a favorite! With colorful vegetables wrapped in soft tortillas and a deliciously creamy hummus spread, they're perfect for busy days. I often make them in advance for a grab-and-go lunch that's both filling and wholesome. The vibrant flavors and crunchy textures make every bite enjoyable, and they’re easy to customize based on what I have on hand. It’s a simple recipe that’s always a hit in my house.

Created by

India Rutherford

Last updated on 2026-01-05T18:57:34.696Z

Making these wraps was a delightful adventure! I was inspired to create a dish that would be energizing yet satisfying. Using a blend of crunchy veggies and tangy hummus, I discovered that the combination not only tastes fantastic but also delivers a great nutritional punch.

After experimenting with various spreads and fillings, I found that chickpea-based hummus is the perfect base to balance the fresh vegetables. Each wrap is a burst of flavor, and I love that they can be easily tailored to what I have available.

        Why You Will Love This Recipe
        Fresh and vibrant flavors that brighten your day
Healthy ingredients that keep you satisfied
Quick to prepare, perfect for meal prep or a packed lunch

      

Crafting Your Perfect Wrap

When creating these veggie wraps, the quality of your tortillas can significantly impact the overall experience. Opt for large whole wheat tortillas, as their sturdiness holds up well against moist fillings like hummus. If you prefer a gluten-free option, look for high-quality gluten-free wraps that still offer a satisfactory texture. Additionally, warm your tortillas briefly in a dry skillet for about 10-15 seconds on each side, making them more pliable and easier to roll.

Layering is key to keeping each bite flavorful and balanced. I recommend starting with a generous layer of hummus to act as both a spread and a moisture barrier, preventing the veggies from making the tortilla soggy. This method allows you to pile on a variety of vegetables without worrying about them spilling out. Experimenting with the order—inverting the traditional layer structure—can also yield different textures and flavors, so feel free to find what suits your palate best.

Customizing Your Veggie Wrap

These Healthy Lunch Veggie Wraps are highly customizable. You can easily swap out any of the vegetables for fresh herbs, roasted vegetables, or even fruits like apple slices or roasted red peppers for a different twist. I enjoy adding sliced radishes for a peppery note or a handful of alfalfa sprouts for extra crunch. If you're looking for protein, try adding chickpeas, grilled chicken, or feta cheese for a more filling option.

Consider mixing your hummus with spices or additional ingredients for flavor variations. For example, blending in some roasted garlic or sun-dried tomatoes can elevate the taste profile significantly. Storing your wraps in an airtight container with a damp paper towel will help maintain their freshness if prepared in advance. I often make these on Sunday evenings for quick lunches throughout the week.

Ingredients

Gather the following ingredients to make your Healthy Lunch Veggie Wraps:

Ingredients

4 large whole wheat tortillas
1 cup hummus (store-bought or homemade)
1 cup shredded carrots
1 cucumber, thinly sliced
1 bell pepper, sliced
1 cup spinach leaves
1 avocado, sliced
Salt and pepper to taste
Optional: lemon juice, for extra flavor

Make sure to wash all the vegetables thoroughly before preparing your wraps.

Instructions

Follow these simple steps to prepare your veggie wraps:

Spread the Hummus

Take a tortilla and spread a generous layer of hummus evenly across the surface, leaving an inch or so around the edges.

Add the Vegetables

Layer the shredded carrots, cucumber slices, bell pepper strips, and spinach on one half of the tortilla. Add avocado slices and season with salt and pepper.

Roll the Wrap

Fold in the sides of the tortilla and carefully roll it up from the bottom to the top, keeping the filling secure.

Slice and Serve

Slice the wrap in half diagonally and enjoy immediately, or pack it for later!

These wraps are best enjoyed fresh, but you can store them in the fridge for a day or two if wrapped tightly.

Pro Tips

Feel free to add other ingredients such as sprouts, tomatoes, or even grilled chicken for added protein!

Storage and Make-Ahead Tips

These veggie wraps are ideal for meal prep, allowing you to create multiple servings in one go. Prepare the fillings in advance and keep the tortillas separate until you're ready to eat. This way, the tortillas don’t absorb moisture and stay perfectly pliable. If you plan to store them, individually wrap each one in plastic cling wrap and place them in a sealed container in your fridge, where they should last for about 3-4 days.

If you're considering freezing these wraps, wrap them tightly in aluminum foil or freezer-safe plastic bags after assembling them. They can be frozen for up to two months. When you're ready to eat one, let it thaw overnight in the fridge and enjoy it cold, or heat it in a skillet over low heat for a few minutes on each side until warmed through and slightly toasted for a delightful crunch.

Flavor Enhancements

To enhance the flavors of your veggie wraps, drizzle some lemon juice over your vegetable layers just before rolling. This adds a zesty brightness that complements the creaminess of the hummus. You might also consider adding a smear of spicy hummus or roasted red pepper hummus to give your wraps an extra kick. Fresh herbs like cilantro or parsley can be mixed in with your vegetables for a fresh flavor boost.

If you would like to create a more substantial meal, serve your wraps with a side of homemade salad or baked sweet potato fries. The balance of crunchy, hearty, and creamy makes for an enjoyable lunch that is not only delicious but also entirely nourishing.

Questions About Recipes

→ Can I use any other type of wrap?

Absolutely! You can use spinach, gluten-free, or even lettuce wraps.

→ How long do these wraps stay fresh?

These wraps are best eaten within 1-2 days if stored properly in the fridge.

→ Can I make these wraps ahead of time?

Yes, you can prepare the wraps in advance and store them wrapped in parchment paper or foil.

→ What can I serve with these veggie wraps?

They pair beautifully with a side of fruit, a salad, or some crunchy veggie sticks.