Veggie Wrap with Hummus (Easy, Healthy & Delicious!)

Name: Veggie Wrap with Hummus (Easy, Healthy & Delicious!)
Prep time: 10 min
Total time: 10 min
Ingredients: 2 - 4 large tortillas or wraps; ½ - 1 cup(s) hummus ((store-bought or homemade)); 1 cup(s) cucumber (thinly sliced); 1 cup(s) cherry tomatoes (halved); ½ bell pepper (thinly sliced); ½ avocado (sliced); 1 - 2 cup(s) greens ((such as lettuce, arugula, or sprouts)); 2 - 3 tablespoon(s) pickled red onions ((or thinly sliced red onion)); 2 - 4 lemon wedges; Salt and pepper (to taste); 1 cup(s) chickpeas (drained and rinsed); 1/2 teaspoon(s) smoked paprika; 1/2 teaspoon(s) garlic powder; Salt and Pepper

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Veggie Wrap with Hummus (Easy, Healthy & Delicious!)

This veggie wrap with hummus is fresh, creamy, crunchy, and packed with flavor. Made with simple ingredients in just 10 minutes, it’s perfect for quick lunches, meal prep, or an easy no-cook dinner.

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Prep Time10

Total Time10

Meal Type: Dinner, Lunch, Main Course, Sandwich, Snacks

Keyword: sandwich, wraps

Special: 30 Minutes or Less, Kid-Friendly, Oil-Free, Seasonal (Hot Weather)

Tool: Mixer/Handmixer

Ingredient: Avocado, Chickpeas, Cucumber, Tomatoes

Servings: 2 - 4 wraps (depending on how full you like them)

Ingredients

2 - 4 large tortillas or wraps
½ - 1 cup(s) hummus (store-bought or homemade)

Veggies:

1 cup(s) cucumber thinly sliced
1 cup(s) cherry tomatoes halved
½ bell pepper thinly sliced
½ avocado sliced
1 - 2 cup(s) greens (such as lettuce, arugula, or sprouts)
2 - 3 tablespoon(s) pickled red onions (or thinly sliced red onion)
2 - 4 lemon wedges
Salt and pepper to taste

Seasoned Chickpeas (optional, for extra protein & flavor):

1 cup(s) chickpeas drained and rinsed
1/2 teaspoon(s) smoked paprika
1/2 teaspoon(s) garlic powder
Salt and Pepper

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Instructions

(Optional) Season the chickpeas: In a small bowl, toss the chickpeas with smoked paprika, garlic powder, salt, and pepper.
Spread the hummus: Lay the tortillas flat and spread a generous layer of hummus (about ¼ cup per wrap), going almost to the edges.
Layer the fillings: Add the cucumber, tomatoes, bell pepper, avocado, greens, and pickled onions. Top with the seasoned chickpeas if using. Squeeze a wedge of lemon over the veggies, then season with salt and pepper. (Don’t overfill the wraps or they’ll be hard to roll—speaking from experience!)
Wrap it up: Fold in the sides, then roll tightly into a wrap.
Serve: Slice in half or enjoy whole. Best enjoyed fresh.

Notes

Tips & Variations:

Don’t skimp on hummus: A thick layer makes the wrap creamy and helps hold everything together.
Use flavorful greens: Arugula or sprouts add a big flavor boost.
Make it tangy: Add extra lemon juice or a splash of pickle brine.
Add heat: Drizzle with hot sauce or chili crisp.
Switch up the veggies: Try shredded carrots, sliced radishes, green onions, cabbage, or celery.
Add fresh herbs: Sprinkle in chopped parsley or dill for a fresh, bright flavor boost.
Add crunch: Top with sliced almonds, sunflower seeds, pepitas, walnuts, or hemp hearts.

Gluten-free option: use a gluten-free tortilla or wrap.

Oil-free option: use an oil-free hummus such as my homemade hummus recipe (which is naturally oil-free).

Storage: These veggie wraps are best enjoyed fresh. If you're packing them for lunch, they'll hold up well for several hours in the fridge or lunch bag. For longer storage or meal prep, keep the hummus and fillings separate and assemble just before eating to prevent sogginess.

Nutrition

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