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.

Veggie and Hummus Wrap – Best Healthy Lunch Wrap Idea

Description

Veggie and hummus wrap cut in half with fresh vegetables

Ingredients

Scale

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

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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.

Notes

Lightly season the cucumbers and tomatoes with salt and pepper, if you like.
If you’re prepping the wraps in advance, keep in mind that juicy vegetables like tomatoes and cucumbers can release moisture and make the tortillas soggy over time. For best results, swap them out for crunchy veggies if you’re making wraps ahead.

To store, wrap each one tightly in foil. For on-the-go meals, pack them with a small ice pack to keep everything fresh. In the fridge, wraps will stay good for up to 3 days when stored in a sealed container or individually wrapped in foil.

Nutrition

Serving Size: 1
Calories: 294
Sugar: 4
Sodium: 564
Fat: 15
Saturated Fat: 2
Carbohydrates: 33
Fiber: 9
Protein: 9