Healthy Lunch Veggie Wraps with Hummus

Name: Healthy Lunch Veggie Wraps with Hummus
Prep time: 20 min
Total time: 20 min
Yield: 4 wraps
Ingredients: 4 large whole-wheat tortillas or wraps (25–30 cm diameter); 1 cup classic hummus (store-bought or homemade); 1 cup baby spinach leaves, loosely packed; 1 small cucumber, cut into thin matchsticks; 1 medium carrot, peeled and cut into thin matchsticks; 1 small red bell pepper, thinly sliced; 1/2 small purple cabbage, finely shredded (about 1 cup); 1 small ripe avocado, thinly sliced; 1/4 small red onion, very thinly sliced; 2 tablespoons fresh parsley, finely chopped; 2 tablespoons fresh cilantro, finely chopped (optional); 2 tablespoons crumbled feta cheese (optional, skip for vegan); 2 tablespoons toasted sunflower seeds or pumpkin seeds; 2 tablespoons lemon juice, freshly squeezed; 1 tablespoon extra-virgin olive oil (optional); 1/2 teaspoon fine sea salt, or to taste; 1/4 teaspoon freshly ground black pepper; 1/4 teaspoon ground cumin or smoked paprika (optional, for the hummus); Pinch of red pepper flakes (optional, for heat)

Highlighted under: Smart Quick Meals Favorites

I love making these Healthy Lunch Veggie Wraps with Hummus when I need something quick, colorful, and satisfying that doesn’t weigh me down for the rest of the day. I pack soft tortillas with creamy hummus, crunchy fresh vegetables, and a few bright, tangy extras so every bite feels exciting. These wraps hold up beautifully in a lunchbox, and they’re endlessly customizable based on what I have in the fridge. They’ve become my go-to solution for busy days when I still want a balanced, homemade meal.

Created by

Isobel Fairfax

Last updated on 2026-01-05T17:16:55.632Z

I started making these Healthy Lunch Veggie Wraps with Hummus on weeks when I was tired of sad desk salads but still wanted something light. I experimented with different combinations of crunchy vegetables, fresh herbs, and hummus flavors until I found a balance that stayed fresh for several hours. Spreading hummus edge to edge turned out to be essential; it acts like a flavorful glue that keeps the fillings tucked in and prevents the tortilla from getting soggy.

Over time, I learned a few tricks that really transformed these wraps. I slice most of the vegetables into thin matchsticks so they roll tightly and don’t tear the tortilla. A quick sprinkle of salt and lemon juice over the veggies before rolling wakes up their flavor and adds just enough moisture without making the wrap wet. I also leave a small hummus-free border at one end of the tortilla, so when I roll toward it, everything seals neatly and holds together.

        Why You’ll Love These Healthy Lunch Veggie Wraps with Hummus
        Fresh, crunchy vegetables balanced by creamy, garlicky hummus
Perfect make-ahead lunch that holds up well for several hours
Easy to customize with your favorite veggies, herbs, or protein add-ins

      

Ingredients

Gather your favorite fresh vegetables and a good-quality hummus for the best flavor. You can mix and match what you have, but aim for a variety of colors and textures.

For the Veggie Wraps

4 large whole-wheat tortillas or wraps (25–30 cm diameter)
1 cup classic hummus (store-bought or homemade)
1 cup baby spinach leaves, loosely packed
1 small cucumber, cut into thin matchsticks
1 medium carrot, peeled and cut into thin matchsticks
1 small red bell pepper, thinly sliced
1/2 small purple cabbage, finely shredded (about 1 cup)
1 small ripe avocado, thinly sliced
1/4 small red onion, very thinly sliced
2 tablespoons fresh parsley, finely chopped
2 tablespoons fresh cilantro, finely chopped (optional)

For Extra Flavor

2 tablespoons crumbled feta cheese (optional, skip for vegan)
2 tablespoons toasted sunflower seeds or pumpkin seeds
2 tablespoons lemon juice, freshly squeezed
1 tablespoon extra-virgin olive oil (optional)
1/2 teaspoon fine sea salt, or to taste
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground cumin or smoked paprika (optional, for the hummus)
Pinch of red pepper flakes (optional, for heat)

Feel free to swap in what you have on hand: thinly sliced radishes, shredded lettuce, or leftover roasted vegetables all work well. Just keep the total volume of fillings similar so the wraps can still roll tightly.

Instructions

Lay out all your ingredients before you start assembling. Having everything prepped and within reach makes rolling tight, tidy wraps much easier.

Prep the vegetables

Slice the cucumber and carrot into thin matchsticks, and cut the bell pepper into thin strips. Finely shred the purple cabbage and thinly slice the red onion. Cut the avocado into slices just before assembling so it stays fresh and green. Chop the parsley and cilantro. Place all the prepped vegetables and herbs in small bowls so they are easy to grab while you build the wraps.

Season the vegetable mix

In a medium bowl, combine a handful of cabbage, carrots, bell pepper, and cucumber (about half of each). Drizzle with lemon juice and olive oil, then add the salt, black pepper, and cumin or smoked paprika if using. Toss lightly to coat. This light seasoning brightens the vegetables without making them soggy. Keep the spinach, onion, avocado, and any optional toppings (feta, seeds) separate for layering later.

Warm and prepare the tortillas

Place the tortillas on a dry skillet over medium heat for 30–60 seconds per side until just pliable and warm, or briefly warm them in the microwave covered with a slightly damp paper towel. Warming prevents cracking and helps them roll more easily. Transfer the warm tortillas to a clean work surface. Work with one tortilla at a time, keeping the rest stacked and covered with a clean kitchen towel so they stay soft.

Spread the hummus

Spread about 1/4 cup of hummus over each tortilla, leaving a 2 cm border at the top edge. Spread the hummus all the way to the sides and bottom edge; this helps hold the fillings in place when rolling. If you like a stronger flavor, sprinkle a pinch of smoked paprika, cumin, or red pepper flakes directly onto the hummus layer before adding the vegetables.

Layer the fillings

On the bottom third of each tortilla, layer a small handful of spinach leaves over the hummus. Add a portion of the seasoned vegetable mix, then a few slices of avocado and a small amount of red onion. Sprinkle with chopped parsley and cilantro. If using, add a small spoonful of crumbled feta and a pinch of toasted seeds for crunch. Avoid overloading; the fillings should form a compact strip no more than 5 cm wide.

Roll the wraps tightly

Fold the sides of the tortilla in toward the center to partially enclose the filling. Starting from the bottom edge (closest to the fillings), roll the wrap up and over the vegetables, tucking them in firmly as you go. Continue rolling tightly toward the top, finishing at the hummus-free border so it seals shut. Gently press along the seam to help it adhere. Repeat with the remaining tortillas and fillings.

Slice and serve or pack

Use a sharp serrated knife to slice each wrap in half on a slight diagonal, which helps keep the fillings from squishing out. Serve immediately, or wrap each piece tightly in parchment paper or reusable wrap if packing for later. If preparing ahead, store the wrapped halves seam-side down in an airtight container in the refrigerator for up to 24 hours for the freshest texture.

If you are making these for meal prep, avoid overly watery vegetables like tomatoes or add them right before eating to help the wraps stay firm and fresh.

Pro Tips

For the best texture, cut most vegetables into thin matchsticks rather than thick chunks so they roll neatly and don’t tear the tortilla. If your hummus is very thick, loosen it with a teaspoon of water or lemon juice until it spreads easily
this helps it act as a glue. To prevent sogginess, keep juicy add-ins (like tomatoes or pickles) minimal or add them just before serving. For extra protein, add thin strips of baked tofu, chickpeas, or grilled chicken without overstuffing the wrap.

Questions About Recipes

→ Can I make these veggie wraps the night before?

Yes, you can assemble these veggie wraps up to 24 hours in advance. For the best results, keep wet ingredients in check: avoid very watery vegetables like tomatoes, or pat them dry before adding. Wrap each finished wrap tightly in parchment paper or plastic wrap and store them in an airtight container in the refrigerator. The hummus acts as a barrier that helps keep the tortillas from drying out while maintaining a fresh, crisp texture in the vegetables.

→ How can I add more protein to these wraps?

To boost protein, you can add about 1/4 cup of cooked chickpeas, lentils, or black beans per wrap, or layer in strips of baked tofu, tempeh, or grilled chicken if you are not keeping the wraps vegetarian or vegan. Just make sure the added protein is well-drained and not saucy, so it does not make the tortillas soggy. You can also use a higher-protein hummus made with extra tahini or Greek yogurt, if dairy fits your diet.

→ What kind of tortillas or wraps work best?

Large whole-wheat tortillas or wraps about 25–30 cm in diameter work best because they are flexible and easy to roll tightly. Spinach, tomato, or gluten-free wraps also work, but some gluten-free varieties can be more fragile. If your wraps tend to crack, warm them briefly in a skillet or microwave to soften them before spreading the hummus. Avoid very small tortillas, as they are harder to fill and roll without everything spilling out.

→ Can I freeze these veggie wraps?

Freezing is not recommended for these hummus and fresh-vegetable wraps. The high water content in the vegetables causes them to soften and release moisture as they thaw, which makes the wraps soggy and dulls their crisp texture. If you need a longer-lasting option, prepare and freeze only the tortillas and hummus separately, then assemble with fresh vegetables on the day you plan to eat. This way you keep the bright, crunchy texture that makes these wraps so appealing.