Hummus and Avocado Collard Wrap Recipe
Description:
This Hummus and Avocado Collard Wrap is a fresh, vibrant, and nutrient-packed plant-based wrap that’s perfect for lunch or a light dinner. Using large collard green leaves instead of traditional bread or tortillas makes this a low-carb, gluten-free alternative that’s also bursting with fiber, healthy fats, and flavor. The creamy hummus pairs beautifully with buttery avocado and crunchy veggies.
Total Time: 15–20 minutes
Prep Time: 15 minutes
Cook Time: 0 minutes (no cooking required)
Ingredients (for 2 wraps)
2 large collard green leaves, washed and stems trimmed flat
1/2 cup hummus (store-bought or homemade)
1 ripe avocado, sliced
1/2 carrot, julienned
1/4 cucumber, julienned
1/4 cup red bell pepper, thinly sliced
1/4 cup purple cabbage, shredded (optional)
1 tbsp lemon juice
Salt and pepper to taste
Optional: sprinkle of chia seeds or hemp seeds for extra nutrition
Instructions
Step 1: Prepare the Collard Greens
Rinse the collard leaves well.
Trim the thick part of the stem off the back using a sharp knife to make the leaf flat and pliable.
Optionally, blanch the leaves in hot water for 10 seconds to make them more flexible, then pat dry.
Step 2: Add the Hummus
Lay the collard leaf flat, vein side down.
Spread about 1/4 cup of hummus in the center of each leaf, leaving a 1-inch border on all sides.
Step 3: Add the Fillings
Layer the avocado slices, carrots, cucumber, bell pepper, and purple cabbage (if using) over the hummus.
Drizzle with lemon juice, then season with a pinch of salt and pepper.
Step 4: Wrap it Up
Fold in the sides of the collard green, then roll it tightly from the bottom up (like a burrito).
Cut in half diagonally and serve immediately, or wrap in parchment paper for later. Nutritional Information (Per Wrap – Approximate)
Nutrient Amount
Calories 220–250 kcal
Protein 6–8g
Carbohydrates 20–22g
Dietary Fiber 9–11g
Total Fat 14–16g
Saturated Fat 2g
Sodium 250–300mg
Vitamin A 100% DV
Vitamin C 70% DV
Iron 10% DV
Calcium 8% DV
Note: Values can vary based on the brand of hummus and exact quantities used.
Frequently Asked Questions (FAQ)
Q: Can I make this wrap ahead of time?
A: Yes! Wraps can be made up to 24 hours ahead. Store in the fridge tightly wrapped in parchment or foil to keep fresh. Avoid cutting until ready to serve to prevent the wrap from drying out.
Q: What kind of hummus works best?
A: Any kind you like! Classic, roasted red pepper, garlic, or even spicy jalapeño hummus all pair well with avocado and veggies.
Q: Is this wrap gluten-free?
A: Yes, completely gluten-free, assuming your hummus is certified gluten-free.
Q: Can I add protein?
A: Absolutely! Add grilled tofu, tempeh, chickpeas, or even cooked quinoa for an extra protein boost.
Q: Can I use another type of green instead of collard?
A: Yes, you can substitute Swiss chard or large romaine lettuce leaves, but collard greens are the sturdiest and least likely to tear.