Easy Vegan Hummus Wraps
These vegan wraps are filled with hummus, crisp vegetables, and fresh herbs. They’re versatile, nutritious, and endlessly customizable — make them Mediterranean-style with cucumbers, olives, and tomatoes, or keep them simple with just hummus and salad greens.
Time
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Ingredients
4 large tortillas or flatbreads (whole wheat, spinach, or regular)
1 cup hummus
1 medium cucumber, thinly sliced
1 cup tomatoes, diced or cherry tomatoes halved
1 medium carrot, shredded
1 cup lettuce or spinach leaves
½ red bell pepper, thinly sliced
¼ cup red onion, thinly sliced
2 tbsp olives, sliced
2 tbsp fresh parsley or mint, chopped
Optional Add-ons:
Roasted chickpeas (for crunch)
Avocado slices
Pickled veggies
Vegan feta or tahini drizzle
Instructions
Warm the Wraps:
Lightly warm tortillas in a pan or microwave so they’re pliable.
Spread Hummus:
Spread 2–3 tbsp hummus evenly over each tortilla.
Layer Veggies:
Add lettuce/spinach, cucumber, tomato, carrots, bell pepper, onion, olives, and herbs.
Optional Add-ons:
Add avocado, roasted chickpeas, or vegan cheese if desired.
Roll the Wraps:
Fold sides inward, then roll tightly into a wrap.
Slice & Serve:
Slice in half, serve immediately, or wrap in parchment paper for on-the-go.
Notes & Tips
Make Ahead: Wrap tightly in foil or parchment and store in the fridge up to 24 hours.
Protein Boost: Add roasted chickpeas, lentils, or baked tofu strips.
Flavor Twist: Use different hummus flavors (sun-dried tomato, beet, spicy chili).
Keep It Crunchy: Pat veggies dry before wrapping so the tortillas don’t get soggy.
Frequently Asked Questions
Q: Can I make these gluten-free?
Yes – just use gluten-free tortillas or lettuce leaves.
Q: Can I meal-prep them?
Yes – assemble in the morning for lunch, but don’t add watery veggies (like tomatoes) too early unless you pat them dry.
Q: What’s the best side dish?
A simple soup, roasted potatoes, or a small Mediterranean salad pairs perfectly.
Nutritional Information
Calories: ~280 kcal
Protein: 8g
Carbs: 40g
Fat: 10g
Fiber: 8g