Healthy Lunch Veggie Wrap with Hummus

Name: Healthy Lunch Veggie Wrap with Hummus
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 2 whole grain tortillas; 1 cup hummus (any flavor); 1 medium cucumber, sliced; 1 medium bell pepper, sliced; 1 carrot, grated; 1 cup spinach leaves; 1/4 red onion, thinly sliced; Salt and pepper to taste

Highlighted under: Healthy & Light

I truly love how easy and satisfying this Healthy Lunch Veggie Wrap with Hummus is to make. It combines fresh vegetables and creamy hummus, all wrapped in a soft tortilla. Whether I am packing my lunch for work or looking for a quick meal at home, this wrap always hits the spot. The vibrant colors of the veggies not only make it visually appealing but also contribute to a deliciously crunchy texture. Plus, it's a great way to sneak in some extra nutrients without sacrificing flavor!

Created by

Poppy Walsh

Last updated on 2026-01-14T00:40:13.017Z

When I first tried making this wrap, I was amazed at how versatile it could be. I experimented with different hummus flavors and vegetable combinations, which kept my lunches exciting and fresh. Use whatever vegetables you've got on hand; that's the beauty of this recipe!

Another tip I've learned is to lay the veggies on the wrap in a way that makes it easier to roll. Arranging them in a line and not overstuffing ensures a neat wrap that's easy to eat. It's perfect for a quick lunch or a nutritious snack any time of day!

        Why You'll Love This Recipe
        Fresh and vibrant flavors that brighten your day
Easy to customize with your favorite veggies and hummus
Perfect for meal prep or a quick grab-and-go lunch

      

Choosing Your Ingredients Wisely

When making your Healthy Lunch Veggie Wrap, the choice of ingredients greatly influences both flavor and nutrition. Fresh vegetables not only add vibrant colors but also a variety of textures. For instance, cucumbers bring a crispness, while bell peppers add a sweet crunch. Opt for seasonal vegetables for the best taste; this can also encourage creativity in your wraps. Substituting roasted or sautéed vegetables can add a different depth of flavor if you prefer cooked veggies.

Hummus is a versatile spread that can transform your wrap. Experimenting with different flavors can change the entire mood of your meal. For instance, try a spicy harissa or roasted red pepper hummus for a delightful kick. If you’re watching your fat intake, consider using a lower-fat hummus or making your own using chickpeas, lemon juice, and garlic, blended until smooth. This customization allows you not just variety but also control over your wrap’s nutritional value.

Storage and Meal Prep Tips

These veggie wraps are excellent for meal prep. Prepare your ingredients ahead of time to save effort during busy weekdays. Store cut vegetables in airtight containers in the fridge; they should remain fresh for 3-4 days. Just be sure to keep the tortillas separate to avoid sogginess. If you want a delightful crunch, I suggest making the wraps the night before you plan to enjoy them, as assembling them right before eating maintains the fresh texture.

For longer storage, you can freeze the wraps. If freezing, wrap them tightly in plastic wrap and then place them in a resealable freezer bag. They should be eaten within 1-2 months. When ready to eat, simply remove the wraps from the freezer, let them thaw overnight in the refrigerator, and slice them just before serving for a fresh experience.

Serving and Variations

To elevate your Healthy Lunch Veggie Wrap, consider pairing it with a side of mixed greens or a fresh fruit salad for a balanced meal. Adding a sprinkle of sunflower seeds or sliced avocado on top can enhance the flavor and boost the nutrient profile. Drizzling a light vinaigrette can also brighten up the meal, providing a nice contrast to the creamy hummus.

Feeling adventurous? You can switch up the wrap's base by using lettuce leaves or collard greens instead of tortillas for a low-carb alternative. Additionally, you could make it a ‘bowl’ by placing the ingredients in a bowl over brown rice or quinoa. These variations keep the meal exciting, ensuring you never tire of this healthy option!

Ingredients

Gather the following ingredients for your Healthy Lunch Veggie Wrap:

Ingredients

2 whole grain tortillas
1 cup hummus (any flavor)
1 medium cucumber, sliced
1 medium bell pepper, sliced
1 carrot, grated
1 cup spinach leaves
1/4 red onion, thinly sliced
Salt and pepper to taste

Now that you have your ingredients, it's time to assemble your wrap!

Instructions

Follow these simple steps to create your Healthy Lunch Veggie Wrap:

Spread the Hummus

Lay the whole grain tortilla flat on a clean surface. Spread a generous layer of hummus over the entire tortilla, leaving about an inch from the edge.

Add Vegetables

Layer the cucumber, bell pepper, carrot, spinach, and red onion on one side of the tortilla. Season with salt and pepper if desired.

Roll the Wrap

Starting from the side with the veggies, gently roll the tortilla away from you, tucking in the filling as you go. Wrap tightly to avoid any spillage.

Slice and Serve

Once rolled, slice the wrap in half diagonally with a sharp knife. Enjoy your fresh and healthy veggie wrap!

Enjoy your wrap as a quick lunch or snack!

Pro Tips

Feel free to switch out the vegetables based on your preference or what's in season. You can also try adding some feta or grilled chicken for extra protein.

Health Benefits of the Ingredients

The star of this wrap is undoubtedly the vegetables, which are packed with essential vitamins and minerals. Spinach, for instance, is high in iron and vitamins A and C, promoting health and well-being. Cucumbers are excellent for hydration due to their high water content, and they provide a refreshing crunch without many calories. Red onions add a touch of sharpness and contain powerful antioxidants that help combat inflammation.

Hummus, primarily made from chickpeas, serves as a great source of plant-based protein and dietary fiber, aiding digestion and helping you stay full longer. Opting for whole grain tortillas enhances this dish even further, as they provide complex carbohydrates and additional fiber, aiding in sustained energy. Making these thoughtful ingredient choices can contribute to a balanced diet, ensuring you feel satisfied and energized throughout your day.

Common Mistakes to Avoid

One common mistake when making wraps is overfilling them. This can lead to a messy eating experience and make rolling difficult. I recommend layering vegetables in a single row rather than piling them up, which makes it easier to roll tightly and securely. If you happen to use too much hummus, consider spreading it in a thinner layer to prevent the wrap from becoming soggy.

Another mistake is using dry or stale tortillas; this affects the overall texture and can make your wrap less enjoyable. Always check your tortillas for freshness; fresher tortillas are more pliable and won't crack while rolling. If you find your tortillas are a bit dry, you can warm them slightly in a microwave for about 10-15 seconds to regain flexibility.

Questions About Recipes

→ Can I use different types of wraps?

Absolutely! You can use spinach wraps, gluten-free wraps, or any type that you prefer.

→ How long can I store the wraps?

These wraps are best enjoyed fresh but can be stored in the refrigerator for up to 24 hours if tightly wrapped.

→ What can I substitute for hummus?

You can use any spread you like, such as avocado, tzatziki, or even cream cheese.

→ Can I make these wraps ahead of time?

Yes! Just prepare the ingredients and wrap them up the day before for a quick grab-and-go meal.