Hummus and Veggie Wrap
The best vegetable wraps aren't sad piles of limp lettuce — they're crunchy, colorful, and packed with enough flavor and protein to keep you full until the final bell. Creamy hummus does double duty here: it's the spread that holds everything together and the protein that makes this a real meal. The key is slicing everything thin and uniform so every bite has a little of everything.
Lunch · Back-to-School · No-Cook · Vegetarian • 15 min
Ingredients
- 1 large flour tortilla (burrito-size, 10–12 inches)
- 3 tablespoons hummus (classic or roasted red pepper)
- ⅓ cup baby spinach or mixed greens
- ¼ cup carrot, shredded or julienned
- ¼ cup English cucumber, cut into thin matchsticks
- ¼ cup bell pepper (red, yellow, or orange), thinly sliced
- 2 tablespoons thinly sliced red onion
- 2 tablespoons crumbled feta cheese
- 1 tablespoon Kalamata olives, halved (optional)
- 1 teaspoon extra-virgin olive oil, for drizzling
- kosher salt and freshly ground black pepper
- squeeze of fresh lemon juice
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Steps
- Lay the tortilla flat on a cutting board or clean work surface. If the tortilla is cold from the fridge, warm it in a dry skillet over medium heat for about 15 seconds per side — this makes it more pliable and less likely to crack when you roll.
- Spread the hummus evenly across the center of the tortilla, leaving a 1½-inch border on all sides. The hummus layer should be generous — it's your protein and your glue.
- Layer the spinach across the hummus. Top with shredded carrot, cucumber matchsticks, bell pepper slices, and red onion in an even line across the center third of the tortilla — don't overstuff or you won't be able to close it.
- Sprinkle the feta cheese and olives (if using) over the vegetables. Drizzle with the teaspoon of olive oil, squeeze a little fresh lemon juice over everything, and season with a pinch of salt and pepper.
- Fold the left and right sides of the tortilla inward about 1½ inches. Then, starting from the edge closest to you, roll the tortilla away from you tightly, tucking the filling in as you go. The hummus should help the far edge stick — press gently to seal.
- Slice the wrap in half diagonally with a sharp serrated knife. Pack with the cut side facing up in a lunch container so it's easy to grab. If packing for later, wrap the whole unsliced wrap tightly in parchment paper or foil — slice just before eating for the cleanest presentation.
Tips & Variations
Make Ahead
Assemble the wrap the night before, wrap tightly in parchment paper or foil, and refrigerate. The vegetables will soften slightly overnight but stay crunchy (skip the salt and lemon until morning if you want maximum crunch). Prep vegetables for the week on Sunday: shred carrots, slice peppers and cucumbers, and store in separate airtight containers in the fridge. Morning assembly takes under 5 minutes from a prepped vegetable station.
Storage
Wrapped whole in parchment or foil, the assembled wrap keeps in the fridge for up to 24 hours. Don't slice until right before eating or the cut edge will dry out. Not suitable for freezing — the fresh vegetables will become watery when thawed.
Substitutions
Swap hummus for black bean spread, baba ganoush, or whipped goat cheese. Add avocado slices for extra creaminess. Make it vegan by omitting the feta or using a plant-based alternative. Use a spinach or tomato tortilla for extra color and flavor. For a gluten-free version, use a gluten-free wrap or serve the filling as a hearty salad bowl with pita chips on the side.
Reviews
Reviews coming soon! In the meantime, let us know what you think of this recipe.
