This vibrant veggie wrap combines creamy avocado and protein-rich hummus for a satisfying, nutrient-packed meal that’s both quick and versatile.
Packed with fresh vegetables, fiber, and heart-healthy fats, it’s perfect for keeping energy levels up throughout the day.
With minimal prep and customizable ingredients, it’s an ideal option for busy weekdays, meal prep, or a light, nourishing lunch that’s deliciously wholesome and easy to enjoy.
Veggie Wraps with Hummus and Avocado
Equipment
- 1 medium mixing bowl
- 1 Sharp Knife
- 1 Cutting board
- 1 spoon or spatula for spreading hummus
- Optional: parchment or foil for wrapping
Ingredients
- 1 large whole wheat tortilla or any preferred type
- ½ ripe avocado thinly sliced
- 2 tablespoons hummus any flavor
- ½ tablespoon extra-virgin olive oil
- 1 teaspoon balsamic vinegar
- 1 cup mixed greens baby spinach, arugula, spring mix, etc.
- Salt and pepper to taste
- 1 cup assorted fresh vegetables sliced or shredded (carrots, cucumbers, bell peppers, sprouts, etc.)
- 2 tablespoons thinly sliced red onion preferably pickled
Instructions
- Prepare the Greens: Place 1 cup of your choice of fresh greens—such as baby spinach, spring mix, or baby arugula—into a medium mixing bowl. Drizzle with ½ tablespoon of extra-virgin olive oil and 1 teaspoon of balsamic vinegar. Sprinkle a pinch of salt and freshly cracked black pepper over the greens. Gently toss everything together with your hands or tongs until the leaves are evenly coated with the dressing. Set aside while you prepare the other ingredients to maintain freshness and prevent sogginess.
- Slice the Avocado: Carefully cut ½ of a ripe avocado lengthwise and remove the pit. Using a spoon, scoop out the flesh and place it on a cutting board. Slice the avocado thinly into even pieces to ensure it spreads nicely in the wrap without overpowering the other flavors. Lightly season with a pinch of salt and pepper to enhance its natural creaminess.
- Prepare the Vegetables: Select 1 cup of your favorite vegetables for added crunch and flavor. Options include shredded carrots, sliced cucumbers, bell peppers, sprouts, or thinly sliced zucchini. Cut or shred the vegetables into thin, manageable pieces to make the wrap easy to roll and bite into. If using red onion, thinly slice 2 tablespoons, and optionally pickle them in advance for extra flavor and color.
- Spread Hummus on the Wrap: Lay your whole wheat tortilla flat on a clean surface or plate. Using a spoon or spatula, spread 2 tablespoons of hummus evenly in the center of the tortilla. Cover a central area roughly the size of your palm, leaving space around the edges to make rolling easier. Choose your favorite hummus flavor—plain, roasted red pepper, or even a spicy variation—for added variety.
- Layer Avocado and Vegetables: Arrange the thinly sliced avocado over the hummus, distributing it evenly. Follow by layering the prepared vegetables on top of the avocado. Add the dressed greens from the previous step as the final layer. Make sure all the ingredients are centered and stacked neatly to create a balanced bite in every mouthful.
- Season and Adjust Flavors: Before wrapping, taste a small portion of the avocado and greens, adjusting the seasoning with additional salt and pepper if necessary. This ensures each bite is flavorful and balanced. You can also add a light drizzle of balsamic vinegar or olive oil over the layers for extra richness if desired.
- Wrap the Sandwich: Carefully fold the sides of the tortilla inward to prevent ingredients from spilling out. Then, starting from one edge, roll the tortilla tightly over the filling, pressing gently with your hands or the back of a spoon to compact the layers. For a secure wrap, you can insert toothpicks through the center or wrap it in parchment or foil, especially if taking it on the go.
- Serve and Enjoy: Slice the wrap diagonally for a visually appealing presentation. Serve immediately to enjoy the fresh textures and creamy flavors. If preparing ahead, store the wrapped sandwich in an airtight container in the refrigerator for up to one day, adding any dressing or delicate greens just before eating to avoid sogginess.
Notes
- The quantities listed are a guideline—feel free to adjust the amount of avocado, hummus, or vegetables to suit your taste or the size of your tortilla.
- To prevent soggy wraps, only dress the greens just before assembling. If prepping vegetables in advance, keep them in airtight containers in the fridge.
- Thinly slicing or shredding vegetables ensures every bite is balanced and prevents the wrap from falling apart.
- Pickled red onions add an extra tangy flavor and vibrant color, but fresh onions work well too if preferred.
- Use parchment or foil when packing for lunch, or secure the wrap with toothpicks to make it portable without spilling.
Chef’s Secrets for Perfect Wraps
To make the perfect veggie wrap, the key is balance and texture.
Start with thin, evenly sliced vegetables to avoid overfilling, which can cause tearing or spillage.
Lightly season avocado with salt and pepper to enhance its natural creaminess, and toss the greens just before assembling to prevent wilting.
If you like added flavor depth, try roasting or lightly sautéing vegetables like bell peppers or zucchini.
Using hummus as the base layer not only adds protein but also acts as a natural adhesive to hold the ingredients together.
Finally, pressing the wrap gently while rolling ensures a compact, satisfying bite every time.
Serving Suggestions for Enjoyable Meals
These veggie wraps pair wonderfully with a side of fresh fruit, a small salad, or a light soup for a complete and balanced meal.
For added crunch, sprinkle roasted nuts or seeds inside the wrap or serve them on the side.
You can also experiment with flavored hummus or add fresh herbs like cilantro or basil for a gourmet twist.
These wraps are perfect for weekday lunches, picnics, or light dinners, offering a satisfying and nutritious option that’s both quick and versatile.
Storage Tips for Freshness
Veggie wraps are best enjoyed fresh, but they can be stored for convenience.
Keep unwrapped vegetables in airtight containers in the refrigerator and dress greens just before assembling.
Once rolled, wrap the sandwiches in parchment or foil and store in the fridge for up to one day.
Avoid pre-adding wet ingredients like tomatoes or cucumbers if making the wrap ahead, as they can release moisture and make the tortilla soggy.
For travel or lunch boxes, securing the wrap with toothpicks or placing it in a tight-fitting container keeps it intact and portable.
Frequently Asked Questions
1. Can I make this wrap vegan?
Yes! This wrap is naturally plant-based if you use vegan-friendly hummus. You can also skip or replace any non-vegan toppings with extra veggies or seeds to keep it fully vegan.
2. What vegetables work best in wraps?
Crisp, colorful vegetables like bell peppers, cucumbers, carrots, sprouts, and zucchini are ideal.
Choose a mix of textures and flavors for maximum taste and nutrition.
3. How do I prevent the wrap from falling apart?
Don’t overfill the tortilla, slice vegetables thinly, and gently press the wrap while rolling.
Using hummus as a base layer helps keep ingredients in place, and toothpicks or parchment wrapping ensures portability.
4. Can I prepare this wrap in advance?
You can prep vegetables in advance and store them separately in airtight containers.
Assemble the wrap just before eating for the freshest taste. Dress the greens only when ready to serve to avoid sogginess.
5. Can I freeze these wraps?
Freezing is not recommended because fresh vegetables and avocado do not maintain their texture after thawing.
For meal prep, store in the fridge and assemble daily for the best flavor and freshness.
