Grilled Veggie and Hummus Wrap – Simple, Flavorful, and Satisfying

This wrap is the kind of meal you can put together on a busy weeknight and still feel excited to eat. It’s loaded with smoky grilled vegetables, creamy hummus, and a squeeze of lemon that wakes everything up. The textures are great: warm veggies, cool greens, and a soft tortilla that holds it all together.

Make one for lunch, or slice and share for a light dinner. It’s flexible, filling, and tastes like something you’d get from a café—minus the price tag.

Grilled Veggie and Hummus Wrap - Simple, Flavorful, and Satisfying

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Large tortillas or wraps (whole wheat, spinach, or regular flour)
• Hummus (plain, roasted garlic, or red pepper)
• Bell peppers (any color)
• Zucchini or yellow squash
• Red onion
• Portobello mushrooms (optional but great for meatiness)
• Cherry tomatoes (or a ripe tomato, sliced)
• Baby spinach or mixed greens
• Fresh herbs (parsley, basil, or cilantro)
• Olive oil
• Lemon (or red wine vinegar)
• Salt and black pepper
• Spices (smoked paprika, cumin, or Italian seasoning)
• Feta cheese or crumbled goat cheese (optional)
• Avocado (optional for extra creaminess)

Method

 

1. Prep the vegetables. Slice the bell peppers and zucchini into long strips, and cut the red onion into wedges. If using portobellos, remove the stems and scrape out the gills with a spoon, then slice. Pat everything dry so it grills well.
2. Season simply. Toss the veggies with olive oil, salt, pepper, and your favorite spices. Smoked paprika and cumin give a warm, earthy vibe; Italian seasoning is great if you want something herby and mild.
3. Heat the grill or pan. Preheat an outdoor grill, grill pan, or cast-iron skillet over medium-high. You want it hot enough to char lightly but not burn.
4. Grill the vegetables. Cook peppers, zucchini, onion, and mushrooms in batches. Aim for tender-crisp with nice grill marks—about 3–5 minutes per side depending on thickness. Don’t overcrowd the pan.
5. Brighten the flavor. Transfer grilled veggies to a bowl and splash with lemon juice or a teaspoon of red wine vinegar. Add chopped herbs while they’re still warm so the flavor soaks in.
6. Warm the tortillas. Heat each tortilla for 15–20 seconds per side on a dry pan or directly over a low flame. Warm tortillas are easier to fold and less likely to tear.
7. Spread the hummus. Add a generous layer of hummus to each tortilla, leaving a small border around the edge. This acts as a tasty glue and keeps the wrap moist.
8. Layer the fillings. Add a handful of spinach or greens, then the grilled veggies. Spoon on some chopped tomatoes or halved cherry tomatoes. If using, sprinkle with feta and add a few avocado slices.
9. Season and finish. Add a pinch more salt and pepper, and a light drizzle of olive oil or lemon if you like. Small touches make a big difference here.
10. Wrap it snugly. Fold the sides in, then roll from the bottom up into a tight wrap. If needed, secure with a toothpick or wrap in foil for easy eating.
11. Serve or crisp. Eat as is, or sear the wrapped tortilla seam-side down in a hot pan for 1–2 minutes to get a little crunch.

What Makes This Special

It’s the mix of simple ingredients done right. Grilling brings out the sweetness in bell peppers, zucchini, and onions, while hummus adds richness and keeps the wrap together without needing mayo.

A quick sprinkle of herbs and a little tang from lemon or vinegar brighten the whole thing.

It’s also easy to customize. Swap in seasonal vegetables, try different hummus flavors, or add a protein if you want more staying power. Best of all, it packs beautifully, so it’s perfect for meal prep or a grab-and-go lunch.

Shopping List

• Large tortillas or wraps (whole wheat, spinach, or regular flour)
• Hummus (plain, roasted garlic, or red pepper)
• Bell peppers (any color)
• Zucchini or yellow squash
• Red onion
• Portobello mushrooms (optional but great for meatiness)
• Cherry tomatoes (or a ripe tomato, sliced)
• Baby spinach or mixed greens
• Fresh herbs (parsley, basil, or cilantro)
• Olive oil
• Lemon (or red wine vinegar)
• Salt and black pepper
• Spices (smoked paprika, cumin, or Italian seasoning)
• Feta cheese or crumbled goat cheese (optional)
• Avocado (optional for extra creaminess)

Instructions

1. Prep the vegetables. Slice the bell peppers and zucchini into long strips, and cut the red onion into wedges.

   If using portobellos, remove the stems and scrape out the gills with a spoon, then slice. Pat everything dry so it grills well.

2. Season simply. Toss the veggies with olive oil, salt, pepper, and your favorite spices. Smoked paprika and cumin give a warm, earthy vibe; Italian seasoning is great if you want something herby and mild.
3. Heat the grill or pan. Preheat an outdoor grill, grill pan, or cast-iron skillet over medium-high.

   You want it hot enough to char lightly but not burn.

4. Grill the vegetables. Cook peppers, zucchini, onion, and mushrooms in batches. Aim for tender-crisp with nice grill marks—about 3–5 minutes per side depending on thickness. Don’t overcrowd the pan.
5. Brighten the flavor. Transfer grilled veggies to a bowl and splash with lemon juice or a teaspoon of red wine vinegar.

   Add chopped herbs while they’re still warm so the flavor soaks in.

6. Warm the tortillas. Heat each tortilla for 15–20 seconds per side on a dry pan or directly over a low flame. Warm tortillas are easier to fold and less likely to tear.
7. Spread the hummus. Add a generous layer of hummus to each tortilla, leaving a small border around the edge. This acts as a tasty glue and keeps the wrap moist.
8. Layer the fillings. Add a handful of spinach or greens, then the grilled veggies.

   Spoon on some chopped tomatoes or halved cherry tomatoes. If using, sprinkle with feta and add a few avocado slices.

9. Season and finish. Add a pinch more salt and pepper, and a light drizzle of olive oil or lemon if you like. Small touches make a big difference here.
10. Wrap it snugly. Fold the sides in, then roll from the bottom up into a tight wrap.

    If needed, secure with a toothpick or wrap in foil for easy eating.

11. Serve or crisp. Eat as is, or sear the wrapped tortilla seam-side down in a hot pan for 1–2 minutes to get a little crunch.

Keeping It Fresh

For meal prep, store the grilled veggies and hummus separately from the greens and tortillas. This keeps everything from getting soggy. Assemble right before eating, or wrap tightly and refrigerate for up to 24 hours.

If you’re packing lunch, line the tortilla with hummus, add greens, then veggies, then cheese.

Avoid watery tomatoes or pat them dry. A sheet of parchment or foil helps the wrap hold its shape until you’re ready to eat.

Why This is Good for You

This wrap offers a strong balance of fiber, healthy fats, and plant-based protein. Hummus (made from chickpeas and tahini) delivers protein and keeps you full.

The vegetables supply vitamins A, C, and K, plus antioxidants that support overall health.

Using whole wheat tortillas adds extra fiber, which helps with digestion and steady energy. If you include avocado and olive oil, you get heart-friendly fats that support brain health and keep the meal satisfying without feeling heavy.

What Not to Do

• Don’t overcook the vegetables. Mushy vegetables make a soggy wrap. Pull them off the heat when they’re tender with a bit of bite.
• Don’t skip the acid. A squeeze of lemon or dash of vinegar brightens the flavors.

  Without it, the wrap can taste flat.

• Don’t overload the tortilla. Too much filling leads to messy, falling-apart wraps. Keep portions moderate and roll tightly.
• Don’t forget to warm the tortillas. Cold tortillas crack and tear. A quick warm-up makes a big difference.
• Don’t ignore seasoning. Salt, pepper, and a pinch of spice tie everything together.

  Taste as you go.

Variations You Can Try

• Mediterranean Twist: Add olives, cucumber, and a sprinkle of oregano. Use roasted red pepper hummus for extra depth.
• Protein Boost: Add grilled chicken, shrimp, or baked tofu. Keep the seasoning simple so it complements the hummus.
• Spicy Kick: Mix a little harissa, chili crisp, or sriracha into the hummus.

  Add pickled jalapeños for heat and tang.

• Roasted Instead of Grilled: Roast the veggies at 425°F (220°C) for 18–22 minutes, flipping once, until caramelized and tender.
• Herb Lovers: Stir chopped basil, parsley, or dill into the hummus. Fresh herbs make the wrap taste bright and fresh.
• Gluten-Free: Use gluten-free wraps or collard greens as a wrap. Blanch collard leaves briefly to make them pliable.
• Crunch Factor: Add shredded carrots or thin-sliced red cabbage for texture and color.