Veggie & Hummus Wrap – A Fresh, Fast, and Flavorful Lunch

If you want a nutritious lunch that doesn’t take forever to make, this Veggie & Hummus Wrap is a winner. It’s crisp, creamy, and packed with color, and it comes together in minutes with pantry basics and fresh produce. You don’t need cooking skills or special tools—just a cutting board and a knife.

It’s also easy to pack for work, school, or a quick picnic. The best part: you can customize it with whatever you’ve got in the fridge and it still tastes great.

Veggie & Hummus Wrap - A Fresh, Fast, and Flavorful Lunch

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 2 servings

Ingredients Method

Ingredients

  

• Large tortilla or wrap (whole wheat, spinach, or gluten-free)
• 1/3–1/2 cup hummus (classic, roasted red pepper, or garlic)
• 1/2 cup cucumber, sliced into thin matchsticks
• 1/2 cup bell pepper, thinly sliced (any color)
• 1/4 cup shredded carrots
• 1/4 cup red cabbage, thinly sliced
• 1 small tomato, thinly sliced (or a handful of cherry tomatoes, halved)
• 1/4 small red onion, very thinly sliced
• 1 cup leafy greens (spinach, arugula, mixed greens, or romaine)
• Fresh herbs (a few leaves of basil, mint, or cilantro), optional
• 1–2 teaspoons lemon juice or red wine vinegar
• 1–2 teaspoons olive oil, optional
• Salt and black pepper, to taste
• Optional add-ins: feta or goat cheese, avocado slices, olives, pickled onions, roasted chickpeas, or grilled tofu

Method

 

1. Warm the wrap. Briefly warm your tortilla in a dry skillet for 20–30 seconds per side. This makes it more flexible and less likely to tear.
2. Spread the hummus. Lay the wrap flat and spread hummus evenly over the surface, leaving a 1-inch border around the edges.
3. Layer the veggies. Pile the greens down the center, then add cucumber, bell pepper, carrots, cabbage, tomato, and red onion. Use a moderate amount to avoid overstuffing.
4. Add flavor boosters. Sprinkle with herbs, a squeeze of lemon or a splash of vinegar, and a light drizzle of olive oil. Season with a pinch of salt and pepper.
5. Include optional extras. Add avocado slices, crumbled feta, olives, or roasted chickpeas if you want more creaminess, tang, or protein.
6. Roll it tight. Fold the sides in slightly, then roll from the bottom up, keeping the filling snug as you go. If needed, secure with a toothpick or wrap in parchment.
7. Slice and serve. Cut in half on the diagonal for easy eating. Enjoy right away or pack it for later.

What Makes This Special

This wrap balances textures and flavors in a way that feels satisfying without being heavy. You get creamy hummus, crunchy veggies, a touch of tang, and a little brightness from herbs or lemon.

It’s naturally vegetarian, and it can easily be made vegan and gluten-free. You can meal-prep several at once for the week, or make a single wrap when you need something fast. It’s the kind of lunch that leaves you full but energized.

Ingredients

• Large tortilla or wrap (whole wheat, spinach, or gluten-free)
• 1/3–1/2 cup hummus (classic, roasted red pepper, or garlic)
• 1/2 cup cucumber, sliced into thin matchsticks
• 1/2 cup bell pepper, thinly sliced (any color)
• 1/4 cup shredded carrots
• 1/4 cup red cabbage, thinly sliced
• 1 small tomato, thinly sliced (or a handful of cherry tomatoes, halved)
• 1/4 small red onion, very thinly sliced
• 1 cup leafy greens (spinach, arugula, mixed greens, or romaine)
• Fresh herbs (a few leaves of basil, mint, or cilantro), optional
• 1–2 teaspoons lemon juice or red wine vinegar
• 1–2 teaspoons olive oil, optional
• Salt and black pepper, to taste
• Optional add-ins: feta or goat cheese, avocado slices, olives, pickled onions, roasted chickpeas, or grilled tofu

How to Make It

1. Warm the wrap. Briefly warm your tortilla in a dry skillet for 20–30 seconds per side.

   This makes it more flexible and less likely to tear.

2. Spread the hummus. Lay the wrap flat and spread hummus evenly over the surface, leaving a 1-inch border around the edges.
3. Layer the veggies. Pile the greens down the center, then add cucumber, bell pepper, carrots, cabbage, tomato, and red onion. Use a moderate amount to avoid overstuffing.
4. Add flavor boosters. Sprinkle with herbs, a squeeze of lemon or a splash of vinegar, and a light drizzle of olive oil. Season with a pinch of salt and pepper.
5. Include optional extras. Add avocado slices, crumbled feta, olives, or roasted chickpeas if you want more creaminess, tang, or protein.
6. Roll it tight. Fold the sides in slightly, then roll from the bottom up, keeping the filling snug as you go.

   If needed, secure with a toothpick or wrap in parchment.

7. Slice and serve. Cut in half on the diagonal for easy eating. Enjoy right away or pack it for later.

Keeping It Fresh

To keep your wrap from getting soggy, use sturdy greens like spinach or romaine and place them directly on the hummus. Tomatoes and cucumbers can release water, so pat them dry first.

If you’re packing it for later, wrap it tightly in parchment or foil and refrigerate. For meal prep, store prepped veggies in separate containers with paper towels to absorb moisture. Assemble the wrap the morning of, or make it the night before and keep it chilled.

If using avocado, add it just before eating or toss it with lemon juice to slow browning.

Why This is Good for You

This wrap delivers a mix of fiber, healthy fats, and plant-based protein, which helps keep you full longer. Hummus, made from chickpeas, offers protein and fiber with a creamy texture that feels indulgent without the heaviness. Fresh vegetables bring vitamins, minerals, and antioxidants that support overall health.

Using a whole-grain or high-fiber wrap adds complex carbs that provide steady energy. If you toss in extras like avocado or olive oil, you get heart-healthy fats. It’s a simple lunch that checks a lot of boxes without feeling like a “diet” meal.

What Not to Do

• Don’t overstuff it. It’s tempting, but too much filling makes the wrap fall apart.
• Don’t skip seasoning. A pinch of salt, pepper, and a splash of acid make a big difference.
• Don’t use a brittle wrap. Cold tortillas crack; warm them briefly for flexibility.
• Don’t layer wet ingredients directly on the wrap. Put greens or hummus down first to create a moisture barrier.
• Don’t forget texture. Combine creamy and crunchy elements so every bite is interesting.

Alternatives

• Wrap swaps: Use a whole-wheat pita, lavash, collard greens, or a lettuce wrap if you’re cutting back on bread.
• Hummus options: Try beet hummus, spicy harissa hummus, or lemon-garlic hummus for a flavor twist.
• Protein boosts: Add grilled chicken, turkey slices, smoked tofu, tempeh, or a hard-boiled egg for extra protein.
• Mediterranean style: Add feta, cucumbers, olives, tomatoes, and a little oregano.
• Southwest style: Use spicy hummus, corn, black beans, avocado, and a squeeze of lime.
• Crunch add-ins: Add roasted chickpeas, sunflower seeds, or pumpkin seeds for extra crunch and nutrients.

FAQ

Can I make this wrap the night before?

Yes.

Assemble it, then wrap tightly in parchment or foil and refrigerate. Keep wetter ingredients like tomatoes toward the center and layer greens or hummus against the wrap to prevent sogginess.

What’s the best hummus to use?

Any hummus works, but thicker varieties hold up better. Classic, roasted red pepper, and lemon-garlic are great choices.

If the hummus is very thick, a teaspoon of olive oil or lemon juice can make it easier to spread.

How do I keep the wrap from falling apart?

Warm the wrap, don’t overfill, and roll it tightly. Folding in the sides before rolling helps. If you’re packing it to go, wrap it snugly in parchment and slice just before eating.

Is this wrap vegan and gluten-free?

It’s naturally vegetarian, and it’s vegan if your hummus and add-ins are dairy-free.

To make it gluten-free, use a certified gluten-free wrap or large collard leaves as a wrap alternative.

What can I use instead of hummus?

Try white bean dip, baba ghanoush, smashed avocado, Greek yogurt spread, or a thin layer of pesto. You want something creamy to help bind the veggies together.

How long does it keep in the fridge?

It’s best the same day, but it can keep for about 24 hours if tightly wrapped and refrigerated. For longer storage, prep the components separately and assemble before eating.

Can I add a sauce or dressing?

Yes, but go light.

A spoonful of tahini sauce, tzatziki, or a drizzle of balsamic glaze adds flavor without making it soggy. Keep dressings away from the edges.

What veggies work best?

Crisp, sturdy vegetables shine here: cucumbers, bell peppers, carrots, cabbage, and leafy greens. Soft or very juicy veggies can make the wrap soggy unless you pat them dry.

Final Thoughts

A Veggie & Hummus Wrap is the kind of meal that fits into real life—fast to make, easy to customize, and satisfying without weighing you down.

Keep a pack of wraps, a tub of hummus, and a few fresh veggies on hand, and you’ve got lunch sorted all week. Whether you go classic or add your own twist, you’ll end up with something colorful, nourishing, and genuinely tasty. It’s simple food that feels good and eats even better.