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 of hummus; 1 cup of baby spinach; 1 medium cucumber, sliced; 1 medium bell pepper, thinly sliced; 1 medium carrot, grated; ¼ cup red onion, thinly sliced; Salt and pepper to taste

Highlighted under: Daily Planning

I absolutely love making these Healthy Lunch Veggie Wraps with Hummus for a quick and nutritious meal. They’re not only vibrant and colorful but incredibly satisfying when you’re craving something fresh. With a mix of crunchy vegetables and creamy hummus wrapped in a soft tortilla, these wraps are packed with flavor and nutrition. I often prepare them in advance for an easy grab-and-go lunch option or as a light dinner when I’m short on time. You won’t believe how simple and delicious they are!

Created by

Briar Kensington

Last updated on 2026-01-05T20:57:34.758Z

When I first tried making these Healthy Lunch Veggie Wraps, I was amazed at how filling and delicious they were while still being so nutritious. I loved experimenting with different veggies to find the perfect combination that suits my taste. My personal favorite is adding some crunch with bell peppers and a hint of sweetness with sliced carrots.

Another tip I've found useful is to spread the hummus generously on the wrap; it not only elevates the flavor but also helps hold everything together. I usually make a few wraps at a time and store them in the fridge for those busy days when I need a quick meal!

        Why You'll Love These Wraps
        Packed with colorful veggies for a nutrient boost
Creamy hummus adds delightful flavor and protein
Quick to make and perfect for meal prep

      

Ingredient Insights

Each vegetable in these Healthy Lunch Veggie Wraps serves a specific purpose, enhancing both flavor and nutrition. For instance, cucumbers add a refreshing crunch while balancing the creamy texture of hummus. When selecting a cucumber, opt for firm ones without blemishes for the best crunch. Meanwhile, bell peppers contribute vibrant color and natural sweetness, making the wraps visually appealing and delicious. Feel free to mix and match your favorite veggies based on seasonal availability or personal preference, but keep in mind that a mix of colors will provide a broader range of nutrients.

Hummus is not only the star ingredient but also a powerhouse of protein and healthy fats. The flavor profile can be varied by choosing store-bought or homemade hummus, and you can experiment with different varieties, such as roasted red pepper or garlic-infused. If you're looking for a lower-calorie option, consider using a bean dip or yogurt-based spread as a substitute. Just ensure that your alternative spreads complement the fresh flavors of your vegetables.

Assembly Techniques

When rolling your wraps, the technique is key to achieving a tight, secure wrap that holds together well. Start by placing the tortilla on a clean surface to get an even roll, ensuring the filling is distributed equally throughout the wrap. After spreading the hummus, lay your veggies close to the center rather than too far to the edge; this will help prevent spillage. Tuck in the sides first while rolling from the bottom, which creates a sealed pocket for the fillings inside, making it easier to handle and eat.

If you find yourself with extra wraps, consider preparing a variation by adding protein sources such as grilled chicken or chickpeas. These additions not only make the wraps heartier but also increase their nutritional profile. You can also substitute a large leaf of romaine or a collard green instead of a tortilla for a low-carb version that still delivers on flavor and texture.

Ingredients

Gather these fresh ingredients for a delightful wrap.

Ingredients

4 large whole wheat tortillas
1 cup of hummus
1 cup of baby spinach
1 medium cucumber, sliced
1 medium bell pepper, thinly sliced
1 medium carrot, grated
¼ cup red onion, thinly sliced
Salt and pepper to taste

Feel free to swap in your favorite veggies!

Instructions

Follow these simple steps to prepare your wraps.

Spread the Hummus

Lay a tortilla flat on a clean surface and spread a generous layer of hummus over it, leaving a little space around the edges.

Add the Vegetables

Layer the baby spinach, sliced cucumber, bell pepper, grated carrot, and red onion on top of the hummus.

Season

Sprinkle with salt and pepper to taste, enhancing the flavors of your fresh veggies.

Roll the Wrap

Carefully roll the tortilla tightly from one end to the other, tucking in the sides as you go to secure the filling.

Slice and Serve

Slice the wrap in half diagonally and serve immediately or wrap in foil for later.

Enjoy your refreshing and healthy wraps!

Pro Tips

Feel free to customize your wrap with any seasonings or additional ingredients you love, such as avocado or feta cheese.

Make-Ahead Tips

Preparing these veggie wraps in advance can save you valuable time during busy days. If you're planning to make them ahead, consider layering the ingredients strategically to prevent sogginess. Start by spreading a thin layer of hummus directly onto the tortilla, followed by the sturdier vegetables like bell peppers and carrots, and finish with softer items like spinach. Wrap them tightly in plastic wrap or foil to maintain freshness, and store them in the refrigerator for up to three days.

If you're planning to freeze your wraps, slice them in half and place them in an airtight container lined with parchment paper. This separation prevents them from sticking together. They can be frozen for up to a month. When you want to enjoy them, simply thaw overnight in the refrigerator, then slice and serve cold or pop them in a microwave for about 30 seconds for a quick warm-up.

Serving Suggestions

These veggie wraps are incredibly versatile and can be served in various ways to suit different meals. Serve them alongside a fresh side salad for a light lunch or pack them in a lunchbox with a small container of extra hummus for dipping. This not only enhances the flavor but also makes the meal more interactive. In addition, consider pairing them with a tangy yogurt dressing or a drizzle of balsamic glaze for a delightful contrast to the creamy hummus.

For a more substantial dinner, try serving the wraps with a side of roasted sweet potatoes or quinoa salad. This combination not only rounds out the meal but also adds a hearty component that can keep you satisfied longer. The sweet flavor of roasted sweet potatoes complements the freshness of the wraps beautifully, making for a delicious and balanced meal.

Questions About Recipes

→ Can I make these wraps ahead of time?

Absolutely! You can prepare them a day in advance and store them in the refrigerator. Just be sure to wrap them tightly to keep them fresh.

→ What can I use instead of hummus?

You can substitute the hummus with any spread you like, such as tzatziki, guacamole, or even a light cream cheese.

→ Are these wraps vegan?

Yes, as long as you use a vegan-friendly hummus, these wraps are a great plant-based meal option!

→ Can I freeze these wraps?

It's best not to freeze the wraps as the texture of the fresh vegetables may change. It's ideal to consume them fresh.