In a world of fast food and on-the-go eating, finding a lunch that’s both nutritious and satisfying can be tough. That’s where the Veggie and Hummus Wrap comes in—a simple, plant-based powerhouse that’s loaded with fresh veggies, creamy hummus, and big flavor.
Whether you’re looking for a light summer lunch, a portable workday meal, or a healthy meatless dinner, this Veggie and Hummus Wrap delivers all the convenience of takeout with the goodness of homemade. It’s quick, customizable, and requires no fancy cooking skills.
And the best part? It’s as wholesome as it is delicious.
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Veggie and Hummus Wrap – A Quick, Healthy Plant-Based Lunch You’ll Crave
- Total Time: 5
Description
Veggie and hummus wrap cut in half with fresh vegetables
Ingredients
4 large flour tortilla wraps
1 cup hummus
½ large cucumber
2 small roma tomatoes sliced
1 avocado sliced into thin slices
1 yellow bell pepper sliced into thin slices
1 small carrot julienned
1 cup mixed salad greens
4 teaspoons hot sauce or sriracha, optional
Instructions
Warm up the tortilla wraps in the microwave or in a skillet for 10 seconds.
On each tortilla wrap, spread about 4 tablespoons of hummus
Layer the sliced cucumber, tomato, avocado, bell pepper, and carrot.
Top with mixed salad leaves.
Drizzle with sriracha hot sauce.
Fold the sides of the tortilla inward over the fillings. You want to tuck these in so nothing falls out. Then, fold the bottom of the tortilla up and over the fillings and the folded-in sides. Keep rolling the wrap away from you, making sure to tuck in the sides as you go. Finish by pressing down a bit on the seam, where the tortilla edges meet, so it stays closed. Slice in half, and serve with extra sauce on the side if desired.
- Prep Time: 5
Nutrition
- Serving Size: 1
- Calories: 294
- Sugar: 4
- Sodium: 564
- Fat: 15
- Saturated Fat: 2
- Carbohydrates: 33
- Fiber: 9
- Protein: 9
Table of Contents
Table of Contents
Why Veggie and Hummus Wraps Are the Perfect Anytime Meal
The Rise of Plant-Based Wrap Recipes
As more people explore vegetarian and vegan eating, Veggie and Hummus Wrap ideas are becoming go-to solutions for everyday meals. Unlike many fast vegetarian options that rely on processed ingredients, these wraps are packed with whole, raw veggies and protein-rich hummus.
They’re:
- Budget-friendly
- Completely customizable
- Meal-prep friendly
- Great for kids and adults alike
From college students to busy parents, veggie wraps have become a staple for their simplicity and flexibility.
Why Hummus is a Game-Changer in Vegetarian Wraps
Hummus doesn’t just add flavor—it acts as the creamy glue that holds everything together. It replaces dressings, spreads, and cheeses with a naturally dairy-free, protein-packed option.
Here’s why hummus works so well:
- It adds richness without heaviness
- It pairs well with nearly every veggie
- It’s full of plant-based protein and fiber
- It comes in endless flavors (classic, roasted red pepper, garlic, spicy)
No matter what veggies you add, hummus elevates the wrap from basic to satisfying.
Looking for more wrap ideas? Try our Spinach Feta Wrap – A Nutritious, Portable Lunch Idea for a bold Mediterranean flavor combo.
What You’ll Need – Ingredients Breakdown
Creating the perfect veggie and hummus wrap starts with choosing the right ingredients. This isn’t just about tossing a few vegetables into a tortilla—it’s about building balance: creamy, crunchy, juicy, and satisfying in every bite.
Fresh Vegetables That Add Crunch and Color
The magic of a great healthy veggie wrap lies in its variety of textures and natural flavors. Here’s what we use:
- Cucumber: Crisp and refreshing, adds coolness
- Tomatoes: Juicy and bright, perfect for moisture
- Avocado: Creamy richness and healthy fats
- Bell Pepper: Sweet crunch and vibrant color
- Carrots: Earthy, crisp, and full of nutrients
- Mixed greens: Adds volume, fiber, and that essential leafy finish
These veggies bring color and nutrition without any cooking, making this a true no-cook wrap option.
Choosing the Right Tortilla for the Perfect Wrap
Not all tortillas are created equal. The wrap is your foundation, so make it count.
Tortilla tips:
- Use large flour tortillas for easier rolling
- Choose whole grain or spinach wraps for extra fiber
- Warm your tortillas slightly to prevent cracking
- Avoid wraps that are too thin—they’ll tear under pressure
The ideal tortilla should be soft, flexible, and large enough to hold your fillings without breaking.
Hummus Tips: Classic, Flavored, or Homemade?
At the heart of this wrap is the hummus. Use about ¼ cup per wrap to coat the inside and hold everything together.
Hummus options that shine in wraps:
- Classic (plain): Great base flavor for any combo
- Roasted garlic or red pepper: Adds depth and smokiness
- Spicy hummus: Perfect for heat lovers
- Homemade hummus: Allows full control over taste and texture
If you’re customizing for meal prep or multiple tastes, keep the wraps simple and let each person choose their hummus variation before assembling.
Don’t miss our Mediterranean Chickpea Salad Wrap for another flavor-packed vegetarian lunch idea.
How to Make a Veggie and Hummus Wrap Step by Step
Making a vegan lunch wrap at home is easier than you think—and takes less than 10 minutes. All you need is a warmed tortilla, a handful of crisp vegetables, and your favorite hummus. Here’s how to build it the right way.
Warming and Prepping the Tortilla
Start by warming your tortilla for just 10–15 seconds in a skillet or microwave. This small step makes it more pliable and much easier to roll without cracking.
Quick tips:
- Use a clean, dry skillet on medium heat
- Don’t overheat—it’ll become brittle
- Stack warm tortillas in a clean kitchen towel if making more than one
A warm tortilla is key to keeping everything contained and rolling smoothly.
Layering for Texture, Flavor, and Stability
Once the wrap is warm, spread about 4 tablespoons (¼ cup) of hummus evenly across the surface, leaving a small border around the edges.
Now layer your fillings:
- Cucumber and carrots for crunch
- Tomato slices for juiciness
- Avocado for creaminess
- Bell pepper for sweet, fresh flavor
- Mixed greens for volume and color
- Optional: Drizzle of hot sauce or sriracha for heat
This order helps prevent sogginess and creates a satisfying bite with every fold.
Wrapping and Slicing Without the Mess
Now comes the trickiest part—rolling your tortilla wrap with hummus into a tidy, sealed bundle.
How to roll it right:
- Fold the sides inward over the fillings
- Fold the bottom of the wrap up and over the veggies
- Tuck and roll tightly while pressing the seam closed
- Slice in half on a diagonal for a clean presentation
Pro tip: Press gently along the seam after rolling to help it stay sealed.
Check out our Greek Yogurt with Berries for a sweet, protein-packed snack to pair with your wrap.
What Goes Well With Hummus in a Wrap Vegetarian? (PAA1)
One of the best things about a hummus wrap is how endlessly customizable it is. Whether you’re craving something tangy, crunchy, spicy, or savory, there are plenty of delicious ways to elevate your Veggie and Hummus Wrap recipe beyond the basics.
Top Flavor Pairings: From Spicy to Creamy
Here are some of the tastiest additions that pair beautifully with hummus in a wrap:
- Roasted red peppers – smoky, sweet, and tender
- Kalamata olives – salty and briny for a Mediterranean touch
- Crumbled feta or plant-based cheese – adds tang and creaminess
- Hot sauce or sriracha – boosts the heat for spicy wrap lovers
- Thin-sliced red onions – offers crunch and a mild kick
- Fresh herbs like parsley or cilantro – brighten every bite
Each of these brings something unique to the table, making your vegan lunch wrap exciting and balanced.
Add-Ons: Pickles, Olives, and Roasted Veggies
Want to take it up a notch? Add more texture and umami with:
| Add-On | Why It Works |
|---|---|
| Dill pickles | Crunchy and sharp, balances creamy hummus |
| Roasted zucchini | Adds smoky depth and natural sweetness |
| Marinated artichokes | Briny, meaty, and perfect for Mediterranean flair |
| Shredded cabbage | Adds crunch and holds up well in meal prep |
Experimenting with a few of these add-ons can turn a simple Veggie and Hummus Wrap into something restaurant-worthy.
Discover great ideas like this in our Mini Strawberry Shortcake Cups for a fresh dessert to follow your savory Veggie and Hummus Wrap.
Nutrition and Health Benefits
If you’re looking for a quick lunch that doesn’t leave you sluggish, the veggie and hummus wrap is a perfect choice. It’s light yet filling, and packed with nutrients from plant-based ingredients.
How Many Calories in a Veggie Wrap With Hummus? (PAA2)
On average, a fully loaded hummus veggie wrap contains between 300 and 400 calories, depending on the tortilla size and specific add-ins. Here’s a rough breakdown based on a typical wrap:
| Ingredient | Estimated Calories |
|---|---|
| Flour tortilla (large) | 140–180 |
| Hummus (1/4 cup) | 100 |
| Mixed vegetables | 60–80 |
| Avocado (1/4) | 60–70 |
| Optional hot sauce | Negligible |
That’s a satisfying meal under 400 calories—without processed fillers or added sugars.
Protein, Fiber, and Healthy Fat Highlights
This healthy veggie wrap isn’t just low in calories—it’s nutritionally balanced, too. Here’s what you’re getting in every bite:
- Plant-based protein from chickpeas (in hummus)
- Fiber from fresh vegetables and whole-grain tortillas
- Healthy fats from avocado and tahini
- Micronutrients like vitamin C, potassium, and iron
All of this makes the wrap filling, energizing, and perfect for keeping you satisfied through the afternoon.
Why It’s a Smart Lunch Option for Any Diet
Whether you’re vegetarian, vegan, or just cutting back on meat, the veggie and hummus wrap checks every box:
- Naturally dairy-free and egg-free
- No added sugars or refined ingredients
- Customizable for gluten-free or low-carb diets
- Portable and perfect for meal prep
Try our Spinach & Feta Egg Muffins if you’re also looking for protein-packed breakfast ideas to pair with your lunch.
Hummus Veggie Wrap Inspiration from Cafés and Restaurants
If you’ve ever had a hummus wrap from a café or smoothie shop, you know how tasty—and sometimes pricey—they can be. The good news? You can recreate those same bold, fresh flavors right at home using simple ingredients.
What Is in the Hummus Veggie Wrap at Tropical Smoothie? (PAA3)
The hummus veggie wrap at Tropical Smoothie Cafe features:
- Hummus
- Smashed avocado
- Pepper jack cheese
- Mixed greens
- Roma tomatoes
- Banana peppers
- Onions
- Chipotle sauce
- A toasted flour tortilla
It’s spicy, creamy, and packed with texture—which makes it incredibly crave-worthy. But you can get the same result (with cleaner ingredients) at home.
How to Recreate Your Favorite Café Wrap at Home
To mimic restaurant-style hummus wrap ideas without the cost or additives, try this:
| Café-Style Ingredient | Easy Homemade Swap |
|---|---|
| Chipotle sauce | Drizzle of sriracha + smoked paprika |
| Smashed avocado | Use fresh avocado slices or guac |
| Banana peppers | Add pickled pepper rings for tang |
| Pepper jack cheese | Optional vegan cheese or omit for dairy-free |
| Toasted wrap | Lightly crisp on a skillet or panini press |
With just a few tweaks, you can create a Mediterranean veggie wrap or a spicy Tex-Mex version—no takeout needed.
Customizing with Regional or Global Flavors
Take your vegan lunch wrap around the world with these variations:
- Middle Eastern: Add falafel, tabbouleh, or pickled turnips
- Mexican-inspired: Add black beans, corn, and chipotle hummus
- Greek-style: Add kalamata olives, feta, and cucumber yogurt sauce (or dairy-free version)
- Asian fusion: Use sesame hummus, cabbage slaw, and shredded carrots with soy-sesame glaze
Craving more fresh flavors? Try our Mediterranean Chickpea Wrap for another globally-inspired meatless lunch.
Best Veggies to Use With Hummus (PAA4)
A well-balanced veggie and hummus wrap relies on the harmony of textures: crisp, creamy, crunchy, and juicy. While hummus gives the wrap its creamy base, the vegetables are what make it refreshing and satisfying. So, which veggies pair best?
Which Veggies Taste Best With Hummus?
Not all vegetables deliver the same result in a wrap. Some provide crunch, while others bring moisture or color. Here’s a breakdown of the best ones to use:
| Vegetable | Why It Works |
|---|---|
| Cucumbers | Cool, hydrating, and refreshing |
| Bell peppers | Sweet crunch and vibrant color |
| Avocado | Creamy contrast to the hummus |
| Carrots | Earthy, crunchy, and naturally sweet |
| Tomatoes | Juicy and tangy (roma or grape work best) |
| Red cabbage | Adds crunch, color, and holds up in storage |
| Spinach or greens | Light, mild flavor and adds volume |
These ingredients are not only delicious with hummus—they also maintain their texture well, making them ideal for lunch wraps and meal prep.
Crunchy, Creamy, and Colorful Combos to Try
Mix and match for your ideal wrap texture. Here are three combo ideas:
- Crunchy + Creamy: Carrots, bell peppers, avocado
- Colorful + Mild: Red cabbage, cucumber, spinach
- Sweet + Savory: Cherry tomatoes, sweet corn, arugula
Don’t be afraid to try seasonal veggies like shredded Brussels sprouts in fall or thin-sliced zucchini in summer. The beauty of this healthy veggie wrap is its flexibility.
Try it alongside our Greek Yogurt with Berries & Honey for a complete, balanced lunch.
Make-Ahead, Meal Prep, and Storage Tips
One of the best things about a veggie and hummus wrap is how easily it fits into a meal prep routine. With just a little planning, you can make several wraps at once and have a quick, healthy lunch ready for days.
But here’s the catch: no one likes a soggy wrap. Here’s how to keep yours fresh and crisp.
How to Store Veggie Wraps Without Getting Soggy
To keep your hummus wrap ideas lunchbox-friendly:
- Use sturdy vegetables: Think carrots, bell peppers, and cucumbers—not overly wet tomatoes
- Layer smart: Place a barrier of dry greens (like spinach) between juicy ingredients and the tortilla
- Wrap tightly: Use parchment or foil to help it hold shape and retain moisture without becoming soggy
- Store in airtight containers: Keeps wraps fresh and prevents fridge odors from creeping in
Avoid adding hot sauce or dressing until just before eating to maintain the texture.
Wrap Assembly Tips for Busy Weekdays
Here’s how to meal prep wraps efficiently:
- Chop all veggies at once and store separately in airtight containers
- Make a big batch of hummus (or use store-bought)
- Assemble wraps daily for best texture, or wrap them fully and eat within 24 hours
If you’re storing fully assembled wraps, consider using whole grain tortillas—they tend to hold up better.
Packing for Lunchboxes and Picnics
Veggie wraps are perfect for taking on the go:
- For lunchboxes, pack wraps with an ice pack to keep them cool and crisp
- For picnics, pre-cut and wrap in parchment, then foil for structure
- Bring extra hummus or hot sauce on the side for dipping or drizzling
Looking for another portable lunch idea? Don’t miss our Spinach Feta Wrap—equally simple, flavorful, and perfect for on-the-go meals.
Common Mistakes and How to Avoid Them
Even though veggie and hummus wraps are one of the easiest lunches you can make, small missteps can turn a fresh, vibrant wrap into a soggy, bland mess. Here’s what to watch out for—and how to get it right.
Overstuffing and Underseasoning
The Mistake: Trying to pack in too many ingredients or skipping key flavor boosters like salt, spice, or acid.
Fix it:
- Stick to 5–6 core ingredients to keep the wrap manageable
- Use bold hummus flavors (like garlic or roasted red pepper) to add depth
- Add a dash of lemon juice, vinegar, or hot sauce to brighten everything up
Choosing the Wrong Tortilla or Dry Fillings
The Mistake: Using dry wraps that crack or overloading the wrap with dry veggies and no moisture barrier.
Fix it:
- Use large, soft flour tortillas (or whole grain for added fiber)
- Warm the tortilla before assembling to prevent cracking
- Layer hummus evenly to “glue” everything together and keep it moist
Fixing a Wrap That Falls Apart
The Mistake: Loose, open-ended wraps can spill everywhere and make eating a mess.
Fix it:
- Fold the sides in tightly before rolling
- Don’t overfill (leave space to roll)
- Wrap tightly in foil or parchment to hold it together until serving
When done right, a healthy veggie wrap is more than just a sandwich alternative—it’s a fresh, filling, and flavor-packed meal that leaves you satisfied without the post-lunch slump.
Discover more lunch-friendly inspiration with our Greek Yogurt with Berries for a sweet and nutritious way to round out your day.
Frequently Asked Questions (FAQ)
What Goes Well With Hummus in a Wrap Vegetarian?
Hummus pairs well with a variety of vegetables and toppings. The best combinations include crunchy vegetables like cucumbers, bell peppers, carrots, and cabbage. You can also add pickles, roasted red peppers, avocado, or spicy sauces like sriracha. These ingredients complement hummus’ creamy texture and create a balanced vegetarian wrap.
How Many Calories in a Veggie Wrap With Hummus?
A typical veggie and hummus wrap contains approximately 300–400 calories. The tortilla accounts for about 140–180 calories, hummus adds 100, and the vegetables contribute another 60–80 calories depending on quantity. Avocado or extra sauces may increase the count slightly. It’s a low-calorie, high-nutrient lunch option.
What Is in the Hummus Veggie Wrap at Tropical Smoothie?
The Tropical Smoothie Cafe’s hummus veggie wrap includes hummus, smashed avocado, mixed greens, tomatoes, onions, banana peppers, chipotle sauce, and pepper jack cheese, all wrapped in a toasted tortilla. To recreate a similar flavor at home, use spicy hummus, avocado slices, and a drizzle of hot sauce for a dairy-free twist.
Which Veggies Taste Best With Hummus?
Some of the best vegetables to pair with hummus in a wrap include cucumbers, carrots, bell peppers, red cabbage, tomatoes, and leafy greens. These veggies bring a mix of textures and flavors—crunchy, juicy, sweet, and slightly bitter—that enhance the richness of hummus and keep the wrap refreshing.
Looking to upgrade your snack routine with smart, satisfying treats? Join our Facebook community of healthy dessert fans, where we share no-bake favorites, nut butter ideas, and real-life tips for enjoying sweets without the guilt. Want some eye candy? Follow us on Pinterest for bite-sized snack inspiration, clean-eating dessert tricks, and easy prep ideas you can try today. Connect with us on social and turn every craving into a feel-good win!
