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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 like to have a quick Meal Replacement Smoothie or a veggie wrap with hummus I can eat on the go.
Table of contents
Ingredients You’ll Need
This hummus veggie wrap recipe packs in the vegetables and has a protein boost, thanks to the hummus. You can make a few at a time to enjoy throughout the week to save more time on lunch prep. If you’re real hungry, serve this tortilla vegetable wrap with a Layered Greek Dip or Garlic Baked Chickpeas to make it a well-rounded meal.
I love the versatility of a veggie wrap—I try to make it different eeach time to get a variety of flavors and vegetables. High-fiber vegetables paired with protein-rich hummus makes them filling and nutritious.
- Tortilla shells (burrito-sized, any variety): Choose large, soft tortilla shells to wrap all the flavorful ingredients. Whole wheat or gluten-free options work well too.
- Hummus: A creamy and protein-rich spread that adds a delicious, tangy base to your wrap. You can use any type of hummus— I lean towards roasted red pepper and garlic. Yet my Green Goddess Hummus has become a spring favorite.
- Spinach: Fresh spinach leaves provide a nutrient-packed, leafy green layer with a mild flavor.
- Fresh chopped veggies: A colorful, crunchy mix of yellow bell pepper strips (sweet + crisp), cucumber matchsticks (cool + refreshing), grated carrots (bright + sweet), grated beets (earthy + vibrant), and thin red onion strips (zesty kick—swap with pickled onions or jalapeños for extra flavor).
- Lemon (cut into wedges): A squeeze of fresh lemon juice adds a burst of citrusy brightness to your wrap.
- Olive oil: Drizzle a little olive oil for a smooth finish and enhanced flavor.
- Everything bagel seasoning: Sprinkle this versatile seasoning for a savory, flavorful twist that ties everything together.
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How to Make a Veggie Wrap
- Spread your hummus out on an empty shell for your 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.
- Place spinach evenly across the hummus and add the rest of your veggies on just half of the shell so you’ve got room to start your wrap.
- Season your veggies with olive oil, fresh lemon juice, and everything bagel seasoning.
- Close up your veggie tortilla by taking the empty corner of the side with veggies and pull it over the top of the filling. Then tuck that edge under the veggies tightly to keep them secure.
- Use parchment or wax paper to store it so you can easily unwrap and eat a portion at a time after your wrap is finished. Every sandwich shop does this— and it really helps.
Ingredient Swaps
- Sauce swaps: If hummus won’t work for you then try spreading coconut sriracha, hemp sauce, pesto or vegan 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 vegetable 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.
Gluten-Free Wrap Suggestion
If the flour tortilla shells I used are what’s holding you back from this hummus wrap, then use a different option! Try swiss chard leaves or a gluten-free wrap like Siete Grain-free wraps.
More Healthy Lunch Recipes
I don’t like taking the time to ‘make’ lunch, but I really try to eat healthy. Lunch needs to be filling, delicious and easy for me to eat it. Here are some more plant-based lunch recipes that can be prepped ahead of time and keep your health goals on track:
- Healthy Soup Recipe: Make soup once (double or triple the recipe) and freeze in single servings to enjoy whenever.
- Thai Lettuce Wraps: I often make a big batch of this filling, which is perfect for adding to my list of go-to veggie wrap ideas throughout the week.
- 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 week makes this lunch easy.
- Mason Jar Salad: Salads are always a quick lunch win.
I can’t wait to hear how your veggie wraps turn out! Don’t forget to rate and review to let me know.
Common Questions
The key to a great veggie wrap is gently warming the tortilla first. I do this directly on my gas oven, yet you can also use a microwave or toaster oven. Next, spread hummus on the wrap (or tortilla) 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, I use parchment or wax paper around the finished product for easy handling and storage.
Homemade wraps filled with vegetables and hummus are a great healthy lunch option. The high fiber vegetables and protein-rich hummus also give you little bit 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.
This hummus veggie wrap has 39 carbs, 7 grams of protein and 12 grams of fat. It’s one of the most nutrient- dense wraps for lunch thanks to the vegetables and hummus packed inside. If you’re watching your carbs, swap the tortilla for a swiss chard leaf or low-carb alternative.
Loaded Veggie Wrap with Hummus
Jen HansardIngredients
- 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 teaspoon extra-virgin olive oil
- 4 teaspoon everything bagel seasoning
Instructions
- Lay the tortillas on a clean surface. Spread the hummus evenly over each one and top with the spinach, pressing the leaves flat against the hummus. Leave a border around the edge for easy rolling.
- Divide the bell pepper, cucumber, carrots, beets and red onion among the tortillas, layering them on one half of each about an inch from the edge. Squeeze lemon juice over the vegetables, drizzle with the olive oil and sprinkle with the everything bagel seasoning.
- Starting at the filled side, roll each tortilla over the vegetables into a tight bundle, tucking the edge underneath to secure it.
- Wrap tightly in waxed paper or parchment and refrigerate until ready to eat, up to 4 to 5 days.
Recipe Notes
- Gluten-Free: Gluten-free tortillas, spinach wraps or large lettuce leaves all work in place of the tortillas.
- Ingredient Swaps: Use homemade or store-bought hummus, or swap it for sun-dried tomato pesto. Italian or Greek seasoning can stand in for the everything bagel seasoning.
- Veggie Swaps: Fill the wraps with whatever vegetables you have. Swap the spinach for kale, or add jalapeños or hot sauce for heat.
- Make Ahead: Wrap tightly in parchment or foil and refrigerate for up to 24 hours. For longer, store the cut vegetables in an airtight container for up to 4 days and assemble the wraps fresh.
74g of trans fat!?
Hi Liz! Thanks for pointing that out, I think it may be a typo!
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 🙂
Great idea to cut up the veggies then assemble when you’re read to eat, Kelly!