If you’re on the lookout for a fuss-free, nourishing lunch that genuinely satisfies, this Healthy Veggie Hummus Wrap Recipe is an absolute game-changer. I love this wrap because it combines creamy hummus, fresh veggies, and a touch of tangy feta into a handheld delight that’s as vibrant as it is wholesome. Trust me, once you try it, you’ll find yourself reaching for this combo again and again—it’s that good!
Why You’ll Love This Recipe
- Quick & Easy: It comes together in just 15 minutes – perfect for those busy days when you want something healthy without the hassle.
- Nutrient-Packed: With fresh veggies, protein-rich hummus, and healthy fats from avocado, this wrap keeps you energized and full.
- Versatile Flavor: Tangy feta and roasted red peppers add just the right kick, making each bite exciting.
- Perfect for Anytime: Whether you’re meal prepping for the week or craving a quick lunch, this wrap fits right in.
Ingredients You’ll Need
I like how these ingredients come together effortlessly, giving you a range of textures from crunchy cucumber to creamy avocado. When shopping, look for fresh, crisp spinach and ripe avocados—they really make a difference here.
- Whole wheat tortillas: I opt for 9-inch size for easy rolling; whole wheat adds fiber and a lovely nutty flavor.
- Hummus: Choose your favorite flavor—classic, roasted garlic, or even red pepper hummus work beautifully.
- Baby spinach leaves: Fresh and tender, these add a mild earthiness and plenty of vitamins.
- English cucumber: Thinly sliced for crunch and hydration without overpowering the wrap.
- Roasted red peppers: Their sweetness complements the hummus and avocado perfectly.
- Avocado: Ripe and creamy, it’s the secret to that indulgently smooth texture.
- Red onion: Thin slices bring a sharp bite that’ll brighten the flavor, but don’t go heavy here if you prefer mildness.
- Feta cheese: The salty, tangy tang adds a brilliant punch—feel free to swap with a plant-based cheese if you want to keep it vegan.
- Freshly ground black pepper: Just a sprinkle to tie all the elements together with subtle heat.
Variations
This wrap is such a fantastic base recipe, I often swap out or add extras depending on what I have on hand or the season. You’ll find playing around with it keeps lunch exciting!
- Grilled veggies: I sometimes add grilled zucchini or eggplant for a smoky twist that my family adores.
- Protein boost: For a heartier meal, grilled chicken or chickpeas tossed in spices fit perfectly.
- Spicy kick: Add a drizzle of sriracha or sprinkle of chili flakes to give the wrap some heat.
- Herbs: Fresh basil or cilantro brightens the wrap beautifully when in season.
How to Make Healthy Veggie Hummus Wrap Recipe
Step 1: Spread That Creamy Hummus
Lay your whole wheat tortilla flat and spread about 3 tablespoons of hummus evenly, leaving about a 1-inch border all around the edges. I love doing this first because it acts like the glue for all the other ingredients, keeping everything in place when you roll it up. Be sure not to overdo the hummus here—you want enough for flavor but not so much that the wrap gets soggy.
Step 2: Layer Your Veggies Like a Pro
Now the fun part: add your fillings in a line slightly off-center (this makes wrapping easier, trust me). Start with a bed of spinach leaves, then layer on the cucumber slices, roasted red peppers, avocado, and red onion. I like to slice the avocado thinly so it spreads nicely without making a mess. Sprinkle crumbled feta cheese on top, then finish with a crack of freshly ground black pepper. This layering gives each bite a balanced mix of creamy, crunchy, and tangy.
Step 3: Wrap It Up Tight
Starting from the side with the fillings, fold the edge over, tuck in the sides, and roll up tightly, burrito-style. This keeps everything snug and prevents your wrap from falling apart as you eat. I’ve learned that a tight wrap is the secret to enjoying this on the go without any spills—plus, it makes it easier to slice in half if you want to share or save some for later.
Pro Tips for Making Healthy Veggie Hummus Wrap Recipe
- Keep Veggies Dry: I’ve found that patting down cucumber and roasted peppers with a paper towel avoids sogginess in your wrap.
- Use Ripe Avocado: When avocado is perfectly ripe, it spreads and blends so much nicer inside the wrap.
- Wrap with Care: Rolling tightly while folding the edges in stops your filling from slipping out halfway through your meal.
- Add Salt Judiciously: Feta adds enough saltiness – taste before adding any extra salt to avoid overpowering the flavors.
How to Serve Healthy Veggie Hummus Wrap Recipe
Garnishes
I like topping mine with a little fresh lemon zest or a handful of chopped parsley to give it a bright pop of freshness before serving. A few extra crumbles of feta on the side never hurt either!
Side Dishes
Pair your wrap with a crisp side salad or a small bowl of soup – tomato basil or a light vegetable broth works especially well and rounds out the meal beautifully.
Creative Ways to Present
For a fun picnic or lunchbox idea, I sometimes slice the wrap into pinwheels and secure them with toothpicks. It’s visually appealing and makes eating less messy when you’re on the go or serving kids.
Make Ahead and Storage
Storing Leftovers
I wrap leftovers tightly in parchment paper followed by foil or pop them in an airtight container. They keep well in the fridge for up to 2 days, though the tortilla softens a bit over time, so I recommend eating them fresh when possible.
Freezing
I don’t usually freeze this wrap because fresh veggies and avocado don’t reheat well from frozen, but if needed, remove the avocado and freeze the rest separately for best results.
Reheating
If you have leftovers without avocado, reheat gently in a dry skillet or microwave just until warm—you want to avoid making the wrap soggy. I find a quick toast in a pan keeps the tortilla nicely crisp.
FAQs
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Can I make this Healthy Veggie Hummus Wrap Recipe vegan?
Absolutely! Simply omit the feta cheese or substitute with a plant-based alternative, and double-check your hummus is dairy-free. The wrap still stays delicious and creamy.
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What type of hummus works best for this wrap?
I like classic or roasted red pepper hummus because their flavors complement the veggies well, but feel free to experiment with garlic or spicy hummus depending on your taste.
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How do I prevent the wrap from getting soggy?
Keep ingredients like cucumber and roasted peppers well-drained and pat dry before assembling. Also, don’t add wet ingredients too far in advance and wrap tightly to hold everything together.
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Can I make this ahead for meal prep?
Yes! You can assemble wraps a day ahead and store them wrapped tightly in the fridge. Consider adding avocado just before eating to keep it fresh and green.
Final Thoughts
I absolutely love how this Healthy Veggie Hummus Wrap Recipe turns out every single time. It’s bright, fresh, and packed with flavor without any fuss, making it one of my go-to meals when I want something quick but nutritious. Once you get comfortable with the layering and rolling technique, you’ll find this recipe perfect for lunch, dinner, or a satisfying snack. Give it a try—I promise you’ll be surprised how such simple ingredients come together to create something truly delicious and wholesome.
Print
Healthy Veggie Hummus Wrap Recipe
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 wraps, serves 4
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Veggie Wrap with Hummus is a quick, healthy, and delicious lunch option featuring whole wheat tortillas filled with creamy hummus, fresh baby spinach, crisp cucumber, sweet roasted red peppers, creamy avocado, crunchy red onion, and tangy feta cheese, seasoned with freshly ground black pepper. Perfect for a nutritious meal on the go or a light meal.
Ingredients
Wrap
- 4 (9-inch) whole wheat tortillas (or large tortillas of choice)
Fillings
- ¾ cup hummus
- 2 cups baby spinach leaves
- ½ English cucumber (thinly sliced)
- ½ cup sliced roasted red peppers
- 1 large avocado (pitted, peeled, and sliced or chopped)
- ¼ small red onion (thinly sliced)
- ¼ cup crumbled feta cheese
- Freshly ground black pepper (to taste)
Instructions
- Spread hummus: Spread 3 tablespoons of hummus evenly over each tortilla, leaving about a 1-inch border all around the edge to make wrapping easier.
- Add fillings: Arrange the baby spinach, thinly sliced cucumber, sliced roasted red peppers, avocado slices, and thinly sliced red onion in a line slightly off center on each tortilla. Sprinkle crumbled feta cheese over the top and season with freshly ground black pepper to taste.
- Wrap: Carefully and tightly roll up each tortilla, burrito-style, enclosing the fillings completely. Slice in half if desired and serve immediately for a fresh and flavorful meal.
Notes
- This is my favorite veggie wrap recipe, combining creamy hummus, fresh veggies, and tangy feta for a satisfying and healthy lunch.
- For a gluten-free option, substitute whole wheat tortillas with gluten-free wraps.
- You can add a squeeze of lemon juice or your favorite herbs for extra flavor.
- Wraps can be prepared ahead of time and refrigerated, but best enjoyed fresh.
Nutrition
- Serving Size: 1 wrap
- Calories: 330 kcal
- Sugar: 3 g
- Sodium: 824 mg
- Fat: 17 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 37 g
- Fiber: 10 g
- Protein: 11 g
- Cholesterol: 8 mg
