Hummus Veggie Wrap

This veggie wrap with hummus is a fresh, satisfying option for lunch or a light dinner. The best part? It comes together in minutes with no cooking required. Simply spread store-bought or homemade hummus on a nutty whole wheat tortilla, then layer on a handful of leafy greens, chopped onion, sliced cucumber, shredded carrot and alfalfa sprouts.

You can customize your wrap with flavored hummus or any of your favorite vegetables. Finish it with a drizzle of tangy balsamic vinaigrette and roll it up for a nourishing, vegetarian lunch you can enjoy at home or on the go.

Veggie Hummus Wrap Ingredients

• Hummus: Creamy hummus is a good source of plant-based protein and acts as the “glue” that ties the veggies together. For the best flavor, use homemade hummus or your favorite flavored variety, such as sun-dried tomato or roasted garlic.
• Whole wheat tortilla: Whole wheat tortillas are nutty and hearty, and contain more dietary fiber than regular flour tortillas. Feel free to use a flavored wrap, like sun-dried tomato or spinach, or a gluten-free wrap if needed. If your tortilla feels dry and stiff, warm it in the oven or microwave before filling it to make it more pliable.
• Salad greens: Tender baby spinach, peppery arugula, crisp romaine or spring mix all work here, each bringing its own unique flavor. Use your favorite variety of leafy greens or whatever you have on hand.
• Onion: We sandwich a couple tablespoons of sweet onion between the other veggies for a bit of sharpness. For less bite, soak the onion in cold water for 10 to 15 minutes before assembling the wrap.
• Cucumber: Slice the cucumber into thin rounds or ribbons to make the wrap easier to roll up.
• Alfalfa sprouts: The delicate, fluffy texture of alfalfa sprouts contrasts with the crunchier vegetables. Feel free to swap in other types of sprouts or microgreens.
• Shredded carrot: Colorful and crunchy shredded carrots add a layer of natural sweetness. For convenience, pick up a bag of shredded carrots in the produce section of your grocery store.
• Balsamic vinaigrette: Balsamic vinaigrette delivers a sweet and tangy flavor that brightens each bite and gives the wrap a Mediterranean twist. If you’re not a fan, swap in your favorite salad dressing or try a squeeze of lemon juice and drizzle of olive oil.

Directions

Step 1: Assemble the wrap

Spread 2 tablespoons of hummus over the tortilla. Top it with the salad greens, followed by the chopped onion, cucumber slices, sprouts and shredded carrot. Drizzle with the balsamic vinaigrette, then roll everything up tightly into a wrap. If desired, slice the wrap in half before serving it.

Editor’s Tip: Fold in the sides of the tortilla first, then roll from the bottom up, using gentle pressure to keep the filling tightly packed inside. If you’re packing the wrap to go, wrap it in parchment paper or aluminum foil to help it hold its shape.

CHRISTINE MA FOR TASTE OF HOME

Hummus Veggie Wrap Variations

• Eat the rainbow: There are so many options for vegetables that taste great in a hummus and veggie wrap. Add or swap in diced tomatoes, bell peppers, creamy avocado, roasted red peppers, pickled red onions, shredded cabbage or radishes to make it your own.
• Try a different dressing: Swap balsamic vinaigrette for creamy ranch, tahini, lemon juice, olive oil or your favorite bottled or homemade salad dressing.
• Make it gluten-free: There are more gluten-free wrap options than ever to accommodate dietary needs. Look for wraps or flatbreads made from rice, coconut flour, cassava, nuts or even sweet potatoes.
• Add protein: Those not following a vegan diet can easily add grilled chicken strips, deli turkey or sliced hard-boiled eggs for a more filling, protein-packed wrap. For plant-based protein options, see the Tips section below.
• Include cheese: Layer sharp cheddar, creamy havarti, fresh mozzarella or crumbled feta for extra flavor and creaminess.

How to Store Hummus Veggie Wraps

Tightly wrap your hummus and veggie wrap in storage wrap or aluminum foil and store it in the refrigerator for up to two days. For the freshest texture, enjoy the wrap shortly after assembling it; the tortilla and veggies will get soggy the longer it sits.

Can you make a veggie wrap with hummus ahead of time?

You can make hummus and veggie wraps in advance, but they’re best eaten fresh. If you want to pack a hummus veggie wrap for a picnic or bagged lunch, I recommend assembling the wrap no more than a few hours ahead of time and waiting to add the balsamic vinaigrette until it’s time to eat. You could also portion the hummus and veggies in advance, pack them into separate containers and layer everything in the tortilla before eating.

Hummus Veggie Wrap Tips

CHRISTINE MA FOR TASTE OF HOME

How do you prevent a soggy wrap?

To prevent a soggy wrap, plan to eat your hummus veggie wrap shortly after assembling it. If you want the wrap to hold up longer for a picnic or packed lunch, you can try layering the ingredients in a different order. Top the tortilla with the salad greens first to create a moisture barrier, then dollop the hummus on top and pile on the rest of the veggies. Wait to add the balsamic vinaigrette until it’s time to eat—you can serve it on the side for drizzling or dipping with each bite.

Can vegans eat tortilla wraps?

Yes! Most store-bought flour and whole wheat tortilla wraps are vegan-friendly, but always double-check the ingredient list. Some brands may include animal products, like lard or dairy, which aren’t vegan. For complete control over ingredients and unbeatable fresh flavor, try homemade tortillas—it’s as simple as mixing flour, water and oil.

What are the best fillings for a vegan wrap?

There are lots of delicious vegan options to fill a wrap. Rice and beans are a classic plant-based combo that pairs perfectly with fresh veggies and pico de gallo. Cooked lentils or chickpeas make a filling base and can be tossed with vegan Buffalo, barbecue or curry sauce for extra flavor. Roasted veggies or crisp falafel are also great wrap options, while plant-based meats are perfect for creating a vegan chicken Caesar or taco-inspired wrap.

Remember the extras—like crisp greens, fresh and pickled veggies, olives, salsa, tahini, plant-based tzatziki or vegan salad dressing—to bring balanced flavor and texture to each bite.