Skip to content 
Oh my gosh, let me tell you about my lunchtime savior – veggie hummus wraps! I used to be that person staring blankly into the fridge at noon, surrounded by random veggies but no plan. One rushed Tuesday, I slapped some hummus on a tortilla, threw in whatever crunchy things my hands touched first, rolled it up… and wow! These wraps became my shortcut to feeling fancy about eating actual vegetables at lunch. They’re ridiculously easy, packed with good stuff, and honestly? Way more exciting than another sad desk salad. The best part? Even my picky nephew devours them – just swap his red onions for extra cucumbers!
Why You’ll Love These Veggie Hummus Wraps
Listen, I don’t exaggerate—okay, maybe a little—but these wraps are *seriously* life-changing for lunchtime. Here’s why they’re permanently in my rotation:
- Crazy fast: 10 minutes flat, and that includes hunting for the tortillas in my messy pantry.
- Feels like cheating: So healthy, but tastes like you actually tried (spoiler: you barely did).
- No-fuss customization—swap in whatever veggies are wilting in your fridge drawer. I’ve used everything from shredded zucchini to pickled jalapeños!
- Gluten-free without the sadness: Good tortillas don’t crumble, and these stay perfectly foldable.
- Meal prep magic: Make 4 on Sunday, and boom—lunch is handled till Wednesday.
- Kid-approved: My nephew calls them “green crunchy burritos” and eats spinach?! Miracles happen.
Honestly, they’re the lunch hero you didn’t know you needed. Try them once, and you’ll be hooked like I am!
Ingredients for Veggie Hummus Wraps
Okay, let’s gather the goods! These wraps are seriously flexible, but here’s what I always have on hand for the perfect crunch-to-creaminess ratio. Trust me, a little prep makes these shine:
- 4 gluten-free tortillas (I love the spinach ones for color, but any soft, foldable kind works—just check labels if you’re doing strict gluten-free meal planning)
- 1 cup hummus (splurge on the good stuff or make your own—avoid the super watery store brands)
- 1 cup shredded carrots (buy pre-shredded to save time, but fresh-grated tastes sweeter!)
- 1 cup sliced cucumbers (I do thin half-moons so they don’t roll out when biting)
- 1 cup baby spinach (sturdier than lettuce—won’t wilt as fast in your lunch bag)
- 1/2 cup sliced bell peppers (any color; red are sweeter, yellow look pretty)
- 1/4 cup sliced red onions (soak in ice water for 5 minutes if you want less bite)
That’s it! Well, plus salt and pepper if you’re feeling fancy. Now, let’s talk swaps…
Ingredient Substitutions
Got dietary quirks or just wanna mix it up? No judgement here! Try these easy swaps:
- Spinach → Kale (massage it first!), arugula (peppery kick), or even shredded cabbage for crunch
- Fresh veggies → Roasted zucchini or eggplant (meal prep pro tip: roast a big batch Sunday)
- Hummus → Baba ganoush or mashed white beans with lemon (great if tahini allergies are a thing)
- Gluten-free tortillas → Collard greens for a low-carb wrap (blanch the leaves first so they bend nicely)
Seriously, tweak this however you like! It’s your lunch—make it work for your taste buds or gluten-free meal delivery routine. The only rule? Have fun with it.
How to Make Veggie Hummus Wraps
Okay, let’s get rolling—literally! These wraps are so easy, you’ll wonder why you ever settled for sad lunch sandwiches. Here’s my no-fail method:
- Spread the love: Plop about 1/4 cup hummus on each tortilla and smear it almost to the edges with the back of a spoon. This glue-y layer keeps everything together—don’t skimp!
- Layer smart: Start with spinach (it creates a protective layer against sogginess), then pile on carrots, cucumbers, and peppers. Oh! And those red onions? Scatter ’em like confetti—they add such a nice bite!
- Roll like a boss: Fold in the sides about an inch, then roll up tightly from the bottom, squeezing gently as you go. Imagine you’re wrapping a burrito for a very fussy toddler who hates leaks.
- Slice with pride: Use a sharp knife to cut diagonally—that fancy angle makes even basic wraps look gourmet. Wipe the knife between cuts to keep ’em pretty.
Pro Tip: If your cucumbers seem extra juicy, pat them dry with a paper towel first. Soggy tortillas are nobody’s friend!
Meal Prep Tips for Veggie Hummus Wraps
These wraps are meal prep gold, but let’s keep them fresh-tasting all week. After rolling, wrap each tightly in parchment paper (like a little present!), then tuck them into an airtight container. They’ll stay perfect in the fridge for 3 days—perfect for grabbing between virtual meetings or after weight loss program workouts.
Want to prep ahead? Store unassembled ingredients in separate containers—hummus in one, dry-ish veggies in another. Assembly takes 2 minutes when hunger strikes. Oh, and if you’re comparing meal delivery companies for your other meals? These wraps cost pennies to make and taste way better than anything shipped in a box!
Serving Suggestions for Veggie Hummus Wraps
Oh, these wraps are fab on their own, but let’s jazz ’em up! I love pairing them with crispy apple slices or juicy grapes—the sweetness balances that creamy hummus so well. Craving crunch? A handful of pita chips or even simple celery sticks dunked in extra hummus does the trick. Feeling fancy? Toss together a quick lemon-tahini slaw (just cabbage, lemon juice, and a drizzle of tahini!). And hey—if you’re starving after a workout or just need more staying power, throw in some grilled chicken strips or crispy tofu. My husband adds leftover steak sometimes (show-off), but honestly? These wraps shine no matter what!
Nutritional Information for Veggie Hummus Wraps
Okay, real talk—these wraps taste indulgent, but they’re secretly packed with good stuff! One wrap (with my exact ingredient combo) clocks in at about:
- 250 calories (perfect for when you’re eyeing those weight loss programs but still want flavor)
- 10g fat (mostly the GOOD kind from hummus and veggies—only 1.5g saturated)
- 8g protein (hello, plant-based power!)
- 32g carbs with 6g fiber (so you actually stay full past 2pm).
Heads up: Numbers dance depending on your tortilla brand or hummus thickness. My fave gluten-free tortillas add 5g more fiber than regular ones—bonus! Always check labels if you’re tracking closely.
Frequently Asked Questions About Veggie Hummus Wraps
I get questions about these wraps all the time—here are the big ones with my real-world tested answers!
Can I make veggie hummus wraps ahead for meal prep?
Absolutely! That’s the beauty of these. Roll them up tight in parchment paper or foil (like a little burrito gift!), then store in an airtight container for up to 3 days. The spinach acts as a barrier to keep tortillas from getting soggy. Just avoid SUPER juicy veggies like tomatoes if prepping ahead—trust me, I learned that the hard way!
What’s the best gluten-free tortilla for these wraps?
Oh, I’ve tested them all! Look for ones labeled “extra pliable”—the spinach or sundried tomato versions add nice flavor. My go-to brand stays foldable even straight from the fridge (unlike some that turn into sad crackers). For low-carb options, blanched collard greens work shockingly well—just trim the thickest part of the stem so they roll easily.
How do I keep my wraps from getting soggy?
Three foolproof tricks: 1) Pat those cucumber slices dry with paper towels—they’re sneaky juice bombs! 2) Spread hummus edge-to-edge—it seals the tortilla like delicious edible glue. 3) Put spinach against the tortilla (not near the hummus); its waxy leaves block moisture like a tiny veggie forcefield. Works every time!
Can I add protein to make these more filling?
Heck yes! Leftover grilled chicken, chickpeas, or even those pre-cooked lentils from the salad bar are magical additions. For plant-based protein, baked tofu cubes or a smear of almond butter (sounds weird, but the salty-sweet combo with carrots is AMAZING) takes these from snack to meal territory. Perfect after workouts or busy days running between meal planning and meetings!
What veggies work best beyond the basic recipe?
Get creative! Shredded beets (packed in airtight containers so they don’t stain everything pink), roasted zucchini ribbons, or even quick-pickled radishes add such fun crunch. My summer favorite? Thinly sliced peaches with spicy hummus—sounds wild, but the sweet-spicy contrast is *chef’s kiss*. The beauty of these wraps is that no two ever need to taste the same!
Share Your Veggie Hummus Wraps Creation
I wanna see YOUR crunchy masterpiece! Tag me on Instagram @CarlasCooking with your veggie-packed wraps—I’ll feature my favorites! Did you add a wild ingredient swap? Rate the recipe below and tell me your secret twist. Nothing makes me happier than seeing these wraps become YOUR kitchen staples too!
PrintVeggie Hummus Wraps
A quick and healthy lunch wrap filled with hummus and fresh vegetables, perfect for meal prep.
- Prep Time: 10 min
- Cook Time: 0 min
- Total Time: 10 min
- Yield: 4 servings 1x
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
- 4 gluten-free tortillas
- 1 cup hummus
- 1 cup shredded carrots
- 1 cup sliced cucumbers
- 1 cup baby spinach
- 1/2 cup sliced bell peppers
- 1/4 cup sliced red onions
Instructions
- Spread 1/4 cup hummus evenly on each tortilla.
- Layer carrots, cucumbers, spinach, bell peppers, and red onions on top.
- Roll the tortilla tightly, tucking in the sides as you go.
- Slice in half and store in an airtight container if meal prepping.
Notes
- Use any gluten-free tortilla for dietary needs.
- Add avocado or grilled chicken for extra flavor.
Nutrition
- Serving Size: 1 wrap
- Calories: 250
- Sugar: 4g
- Sodium: 320mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 0mg