Mediterranean Hummus Veggie Wraps

These wraps are creamy, crunchy, zesty, and completely satisfying. Packed with fresh Mediterranean vegetables, creamy hummus, and optional toppings like olives or feta, they’re perfect for a quick lunch, dinner, or meal prep.

Total Time:

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

Servings: 2 large wraps (easily doubled)

Ingredients:

Wrap Base:

2 large whole grain or spinach tortilla wraps (or gluten-free if needed)

½ cup hummus (classic, garlic, or roasted red pepper)

Fresh Veggies (adjust to taste):

½ cup cucumber, sliced into matchsticks or thin rounds

½ cup cherry tomatoes, halved

½ red bell pepper, thinly sliced

¼ red onion, thinly sliced

½ cup shredded carrots or cabbage

½ avocado, sliced (optional)

¼ cup pitted Kalamata olives, sliced

Handful of fresh spinach or arugula

Optional Add-Ins:

¼ cup crumbled feta (or vegan feta)

Pickled onions or banana peppers

Squeeze of lemon juice

Drizzle of olive oil or balsamic glaze

Sprinkle of za’atar, sumac, or chili flakes

Instructions:

1. Prep the Veggies:

Wash, slice, and set up your veggies and toppings.

2. Assemble the Wraps:

Spread a generous layer of hummus over the entire surface of the wrap.

Layer spinach/arugula, then the veggies, olives, and optional extras.

Season with salt, pepper, and herbs if desired.

3. Wrap It Up:

Fold in the sides and roll tightly like a burrito. Cut in half if serving immediately.

4. Serve or Store:

Enjoy fresh, or wrap in foil for an on-the-go lunch or picnic.

Notes:

For meal prep, keep wraps stored in the fridge for up to 2 days. Avoid adding juicy ingredients (like tomatoes) until ready to eat.
Use gluten-free wraps or large lettuce leaves for a low-carb version.
Add grilled tofu, falafel, or hard-boiled egg for extra protein.

Tips:

Toast your wrap for a warm, melty variation.
Use homemade hummus for added flavor — try lemon herb or beet hummus.
Add some crushed pita chips inside for crunch!

Frequently asked questions FAQs:

Q: Can I make this ahead of time?

A: Yes! Just wrap tightly in foil or plastic and store in the fridge for up to 48 hours.

Q: What protein can I add?

A: Grilled chicken, tofu, tempeh, chickpeas, or falafel are all great additions.

Q: How do I keep the wrap from getting soggy?

A: Use a layer of greens (like spinach) directly on the wrap before adding moist veggies.

Nutrition Information

Calories: ~320

Protein: 9g

Fat: 13g

Carbs: 38g

Fiber: 7g

Sugar: 5g

Sodium: ~480mg