Learn how to make a delicious Hummus Veggie Wrap just like the ones you find in cafes in 5 minutes from a dietitian!
Like I've mentioned before, sometimes we overcomplicate things, so I want to show you just how easy it is to make a veggie wrap with hummus! This recipe doesn't feel like much of a recipe because it is that simple. 🤩
And, if you have a few extra minutes, you can even make your own edamame hummus or carrot hummus and it will only take an additional 5 minutes! Otherwise, store bought it is! So easy!
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😍Why You'll Love This Recipe
What's not to love about learning how to make a healthy lunch, especially when you don't have a lot of time? 😍
- Quick and Easy You literally can make this in 5 minutes from start to finish. And, even if you make homemade hummus, it only adds another 5 minutes or so.
- Simple Ingredients Creamy hummus, tortillas, and fresh veggies are simple ingredients that can be found in most grocery stores.
- Plant Based This hummus veggie wrap is a great way to fit in a variety of vegetables and incorporate more plant-based protein into your diet (hummus is typically made by using chickpeas which are a plant-based protein). This is both a vegetarian and vegan wrap.
- School Lunches Whether packing a half or whole warp for lunch at school or work, this easy hummus wrap packs well in lunches as long as you use the right lunch containers.
🙋♀️Dietitian Tip
You know that saying, "actions speak louder than words?" Yeah, well the same holds true for food, too. 😅
Never ever would I have thought that my youngest daughter would ask for a hummus veggie wrap in her school lunch. But that's exactly what happened when she saw me making this wrap for my older daughter's lunch.
When she asked what I was making, I told her I was making a hummus veggie wrap and asked if she wanted to try a cucumber dipped in hummus.
She prefers ranch dressing, so I thought she'd pass. But she tried it and wanted the same wrap packed in her lunch. I couldn't believe it! Of course, I didn't make it a big deal, but I was thrilled that she was willing to try something new. 🤩
🌯Ingredient Notes
- Tortilla or Lavash Flatbread The picture at the top of this post shows how a hummus veggie wrap looks in a whole wheat tortilla, jalapeño tortilla, and lavash flatbread. Still, a traditional flour tortilla will work just as well.
- Hummus The kind of hummus to use comes down to personal preference. My recommendation is to use your favorite hummus. I prefer using classic hummus, but you might prefer red pepper hummus.
- Leafy Greens Spinach leaves, arugula, or small pieces of kale or swiss chard. Baby spinach would work well, too. If you will be eating it right away, you could use any salad greens. But, if you are making hummus wraps to eat the next day, I'd avoid using spring mix or romaine lettuce because they will get soggy quickly.
- Veggies I suggest using thinly sliced fresh vegetables such as cucumber, red bell peppers, and carrots. If you have leftover roasted veggies, you can definitely use them, but I only suggest it if you'll be eating it right away. Afterall, I have yet to meet anyone who enjoys soggy wraps. 😉
👩🍳How to Make This Hummus Veggie Wrap Recipe
- Slice or cut vegetables into long and thin pieces.
- Lay the tortilla or lavash flatbread on a clean flat surface (I use a large round plate or kitchen counter). Then, place the hummus in the center of the wrap and spread it out in an even layer, being sure to cover almost the whole surface. See the image above for reference.
- Place the leafy greens in the center of the wrap (on top of the hummus layer). Then layer the rest of the thinly sliced veggies on top of the salad greens.
- Lift one edge of the tortilla, then tightly wrap it over to the other side of the veggies and continue to roll it to make the wrap. Slice it in half and it's ready to serve!
🍽️How to Serve a Lunch Wraps
- With Salad Dressing Some people prefer to drizzle a small amount of dressing on the greens or use dressing as a dip. To change things up, I like to make my dressing for this wrap by whisking together one teaspoon of white balsamic vinegar or lemon juice with half a teaspoon of olive oil, an eighth teaspoon of Dijon mustard, and a dash of salt per wrap.
- With Fresh Fruit Orange segments, grapes, pineapple, fresh fruit salad or fruit kabobs would all make excellent sides and add even more freshness to lunch!
- Feta Cheese Add a sprinkle of feta cheese on top of the hummus layer for even more Mediterranean flavor.
😅Helpful Tips
- Tightly wrap all of the ingredients together as you roll the tortilla, so the veggies don't fall out as you eat the wrap.
- Leave about one inch of space between where the hummus stops and the edge of the tortilla.
- For best results, use long thin strips or long thin slices of vegetables so that the wrap holds together well as you eat it. I like to use a vegetable peeler to make carrot ribbons and long strips of fresh cucumber.
- I use a sharp paring knife to slice bell pepper into long thin strips and cucumber into long narrow strips (if I want a little more crunch).
- If you add onion when making this hummus veggie wrap, I'd suggest adding thin strips of red onion so that it's easy to pull out if the person or people you are making them for don't like onion. I don't like raw onion, so I just wanted to add this little tip. 🙂
- Spreading the hummus out close to the edges will help the wrap stick together once it's rolled up.
- If you like dressing with your wrap, I don't suggest adding it until the end. Even Chick-fil-A serves their Cool Wrap with dressing on the side.
❓Questions You May Have
I prefer to use whole wheat tortillas or lavash flatbread because they contain more fiber and tend to be heartier than traditional tortillas.
In the end, use a tortilla that you or your kids like, whether that's a spinach tortilla or regular tortilla. My son likes spicey food, so sometimes I even use a jalapeño tortilla from Trader Joe's to make his wraps.
And, if you or your kids are on a gluten-free diet for medical reasons, use gluten-free tortillas to make wraps.
In my opinion, the best hummus to use is one that you like. Personally, I don't like red pepper hummus, so I wouldn't like a wrap made with it.
If you are new to eating hummus, I suggest starting with a classic hummus that is made with chickpeas, tahini, garlic, lemon, olive oil, and salt.
Yes, hummus wraps can get soggy. To lessen the chances of your wrap getting soggy, use fresh vegetables (instead of roasted), don't add dressing until right before you eat it (if you want to add dressing), and use a hearty tortilla or wrap.
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📖 Recipe
Hummus Veggie Wrap
Ingredients
- 1 whole wheat tortilla Tortilla or lavash flat bread of your choice. About 8-9 inches in diameter.
- 3 ounces hummus
- ¼ cup baby spinach Approximate amount. Can use small pieces of kale, or hearty salad greens instead.
- ½ cup fresh vegetables Long thin slices or strips of vegetables such as carrots, cucumber, bell pepper, or blanched green beans.
Instructions
- Slice or cut vegetables into long and thin pieces.
- Lay the tortilla or lavash flatbread on a clean flat surface (I use a large round plate or kitchen counter). Then, place the hummus in the center of the wrap and spread it out in an even layer, being sure to cover almost the whole surface. See the image in the post for reference.
- Place the leafy greens in the center of the wrap (on top of the hummus layer). Then layer the rest of the thinly sliced veggies on top of the salad greens.
- Lift one edge of the tortilla, then tightly wrap it over to the other side of the veggies and continue to roll it to make the wrap. Slice it in half and it's ready to serve!
Notes
- Tightly wrap all of the ingredients together as you roll the tortilla so the veggies don't fall out as you eat the wrap.
- Leave about one inch of space between where the hummus stops and the edge of the tortilla.
- Use long thin strips or long thin slices of vegetables so that the wrap holds together well as you eat it. I like to use a vegetable peeler to make carrot ribbons and long strips of fresh cucumber.
- I use a sharp paring knife to slice bell pepper into long thin strips and cucumber into long narrow strips (if I want a little more crunch).
- If you add onion when making these wraps, I'd suggest adding thin strips of red onion so that it's easy to pull out if the person or people you are making them for don't like onion. I don't like raw onion, so I just wanted to add this little tip. 🙂
- Spreading the hummus out close to the edges will help the wrap stick together once it's rolled up.
- If you like dressing with your wrap, I don't suggest adding it until the end. Even Chick-fil-A serves their Cool Wrap with dressing on the side.
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