I often get asked what I eat for lunch or how to incorporate veggies into lunch without turning to a salad. I get it! Lunch isn’t the time for a three-hour meal prep session. I’m sharing my hummus veggie wrap recipe today, a recipe that you can make once and enjoy all week long!

Take this wrap and serve it with a Layered Greek Dip or Garlic Baked Chickpeas for the ultimate group of Vegetarian Mediterranean Recipes. Your tastebuds will thank you.

4 hummus veggie wraps on a gray plate.

I love the versatility of these wraps. I never make them the same way twice! They are also filling and full of veggies, so you really get to eat the rainbow.

Table of Contents
  1. How to Make a Veggie Wrap
  2. Ingredient Swaps
  3. Veggie Wrap FAQs
  4. More Easy Lunch Options
  5. Veggie Wrap with Hummus Recipe

How to Make a Veggie Wrap

The key to a good wrap is leaving about one inch of space at the edge that is hummus and veggie free. That way you’ve got something to hold on to when you gather it all up.

how to assemble a hummus wrap by first spreading hummus, then spinach, then veggies then seasoning.

I also recommend spreading the hummus out on an empty shell, then adding the spinach so you can spread it evenly. Add the rest of your veggies on just half of the shell so you’ve got room to start your wrap.

When you’re ready to close up your tortilla, take the empty corner of the side with veggies and pull it overtop the filling. Then tuck that edge under the veggies tightly to keep them secure.

After your wrap is finished, use parchment or wax paper to store it so you can easily unwrap and eat a portion at a time.

ingredients for a healthy lunch including a rainbow of vegetables, everything bagel seasoning, hummus and some sun-dried tomato tortilla shells.

Ingredient Swaps

Sauce swaps: If hummus won’t work for you then try spreading coconut sriracha, hemp sauce, pesto or avocado crema on your wrap.

Spinach swaps: Any leafy green works in this recipe. I like swapping spinach with kale, arugula or dark green romaine. Cabbage is another deliciously crunchy option.

Alternative veggies: Tomatoes, avocado slices, zucchini, radishes, sun-dried tomatoes, olives and more work well together. Just use what you have on hand and don’t worry about following my hummus veggie wrap recipe perfectly.

Spices: If you really want to up the flavor, add a Greek or Italian seasoning blend. Sea salt and pepper are a classic combo. A bit of garlic salt would also work well.

Wrap Choices

If the flour tortilla shells I used are what’s holding you back from this hummus wrap, then use a different option! I also like to use big romaine lettuce leaves, or a gluten-free wrap like Siete Grain-free wraps.

What is your fav way to wrap your veggies?

4 hummus wraps on a gray plate surrounded by fresh vegetables.

Veggie Wrap FAQs

How do you make a veggie wrap?

I start with spreading the hummus out on the wrap to make sure it is covered evenly, then I add the spinach to spread it out too. Next, I layer on the veggies until I’m satisfied. To wrap it well, I leave a one-inch edge around the wrap free from sauce and veggies so I can tuck it in nice and tight. Finally, use parchment or wax paper around the finished product for easy handling and storage.

Is a veggie wrap good for you?

It can be! I fill mine with plants of all kinds along with homemade hummus for a dose of healthy fats to help break down the carbs. Feel free to use lettuce or the gluten-free wrap of your choice to make this lunch work for you.

How many carbs are in a veggie wrap?

My hummus wraps have 39 carbs, 7 grams protein and 12 grams fat per wrap. It’s a great and filling lunch option!

More Easy Lunch Options

I don’t like taking the time to ‘make’ lunch. It needs to be filling, delicious and easy for me to eat it. Here are some of my go-to lunches. They can be prepped ahead of time and in bulk so that when I’m ready to eat, I can grab a few containers and toss together a winner of a meal:

  • Soup– Make soup once (double or triple) and freeze in single servings to enjoy whenever.
  • Thai Lettuce Wraps– I often make a big batch of this filling to enjoy all week long.
  • Noodle Salad– Change this up with whatever veggies you have on hand.
  • Bean and Rice Burritos– Freeze these individually for grab-n-go lunches.
  • Vegetarian Ramen– In 10 minutes you can have a hot, veggie-filled lunch!
  • Chipotle Veggie Bowl– Batch cooking rice and chopping veggies for the whole week make this lunch easy.
  • Mason Jar Salad– Salads are a always quick lunch win.

I can’t wait to hear how your hummus veggie wraps turn out! Don’t forget to rate and review to let me know.

veggie wrap in sun-dried tomato tortilla on plate.
4.78 from 9 votes

Veggie Wrap with Hummus

Eat the rainbow with this plant protein veggie wrap. It's got crunch, creaminess and flavor. Plus, you can wrap it however you want!
Prep: 10 minutes
Total: 10 minutes
Author: Jen Hansard
Course: Entree
Cuisine: dairy-free, Plant-Based
Serves: 4


  • 4 tortilla shells burrito-sized, any variety
  • ½ cup hummus
  • 1 cup spinach
  • 1 yellow bell pepper cut into strips
  • ½ cucumber cut into matchsticks
  • ½ cup carrots grated
  • ½ cup beets grated
  • ¼ cup red onion cut into strips
  • ½ lemon cut into wedges
  • 4 tsp olive oil
  • 4 tsp everything bagel seasoning


  • Lay all tortillas out on a clean surface. Spread 2 tbsps hummus onto each tortilla and top with 1/4 cup baby spinach, laying the leaves flat against the hummus. Leave a bit of a border around the shell for easy wrapping.
  • On one half of each tortilla, about one inch from the edge, layer the remaining veggies, dividing them up evenly between the wraps. Squeeze fresh lemon juice over the veggies, drizzle with olive oil and sprinkle with the bagel seasoning.
  • To roll the wraps, start with the side with the veggies and bring the empty border over the veggies, pulling them into a tight bundle tucking the edge underneath to secure them.
  • Wrap tightly with waxed paper or parchment and refrigerate until ready to eat. Can be stored 4-5 days in the refrigerator.


  • Feel free to use gluten-free shells, spinach wraps or lettuce to wrap your veggies.
  • You can make your hummus, or swap it for homemade pesto.
  • Use whatever veggies you have on hand to fill this wrap. I like to spice mine up with jalapeños, swap spinach with kale (or another leafy green!) or add some hot sauce.
  • This is great for a packed lunch as it should stay nice and fresh until lunchtime (and as leftovers for the next day!).
  • Everything bagel seasoning adds good spice to these wraps, yet Italian or Greek seasoning would be great as well.


Calories: 285kcal, Carbohydrates: 39g, Protein: 7g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 7g, Trans Fat: 74g, Sodium: 517mg, Potassium: 385mg, Fiber: 3g, Sugar: 6g, Vitamin A: 3473IU, Vitamin C: 62mg, Calcium: 95mg, Iron: 3mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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  1. 5 stars
    This veggie wrap is super yummy. I like how simple it is to make at lunch since I can cut up all the veggies beforehand and assemble in under 5 mins. The bagel seasoning adds great flavor. I also like to add avocados 🙂

  2. 3 stars
    Didn’t like the texture of the raw veggies with the soft tortilla and overall, pretty bland

    1. Hi Dasha! The raw veggies are def not for everyone, completely understand. Sometimes, I’ll sautee them as well for my husband who isn’t as keen on raw veggies!

  3. 5 stars
    This is my kind of lunch!

    I am not a big sandwich person, but this veggie hummus wrap is *chefs kiss*

    I love the ability to customize, my lunch today: dill pickle hummus, spinach, red and yellow pepper, avocado and a few shakes of salt and pepper. This may be my new go to lunch!

    1. Hi Carly! This is a personal favorite of mine as well. We have a whole section of salad recipes for lunch if that’s your speed, you should check it out!

  4. I really want to try this but I have a question. Are the beets cooked prior to assembling the wrap? I’ve never used fresh beets before.

    1. Hi Jenni! You could go either way on this one. They would be harder to grate being cooked but you could always thinly slice with a knife or grate then cook! It’s really personal preference.

  5. Veggie Wrap with Hummus
    Is this nutrition information correct? Trans fat 74 g

    Calories: 285kcal, Carbohydrates: 39g, Protein: 7g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 7g, Trans Fat: 74g, Sodium: 517mg, Potassium: 385mg, Fiber: 3g, Sugar: 6g, Vitamin A: 3473IU, Vitamin C: 62mg, Calcium: 95mg, Iron: 3mg

    1. Hi Mary! This is correct. Was there a specific one you were concerned about so I can check it out for you?

      1. Thanks so much for pointing this out Mary!! I skipped right over that part, should not be 74g. Nothing in the recipe has Trans fat, so should be 0g depending on what brands you use for tortilla shells, etc.