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Hummus Wrap

Maria G. Brooks
Hummus wraps are a fresh, nutritious, and versatile meal that’s perfect for any occasion.
Filled with creamy hummus, crunchy vegetables, and optional proteins like grilled chicken or falafel, this wrap offers a balance of flavor and texture.
It’s a quick and easy meal that can be tailored to suit any dietary preference, making it a favorite for lunch, dinner, or snacks.
Nutrition Facts (Per Serving – 1 Wrap)
Calories: 450 kcal, Protein: 15-20g (if using grilled chicken or falafel), Fat: 22g (with olive oil dressing), Carbohydrates: 40g, Fiber: 7g, Sugar: 5g, Sodium: 600mg (depends on added salt and feta), Vitamins & Minerals: Rich in Vitamin C, Vitamin A, and folate from the veggies. Good source of calcium if using feta cheese.
Estimated based on one serving (assuming 2 servings per batch)
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Main Course, Snack
Cuisine Mediterranean, Middle Eastern
Servings 2 wraps
Calories 450 kcal

Equipment

  • 2 Tortillas or wraps (8-10 inches)
  • 1 Knife (for slicing veggies)
  • 1 Cutting board (for prepping veggies)
  • 1 Spoon (for spreading hummus)
  • 1 Small bowl (for dressing, optional)

Ingredients
  

  • 1/2 cup Hummus Classic or your choice of flavor
  • 2 Tortillas or wraps 8-10 inches in diameter
  • 1/2 cup Fresh spinach or any leafy greens
  • 1/2 Cucumber sliced
  • 1/2 Tomato sliced
  • 1/4 Red bell pepper sliced
  • 1/4 cup Carrots shredded or julienned
  • 1/4 cup Feta cheese optional
  • 1/4 cup Grilled chicken falafel, or roasted chickpeas (optional for protein)
  • Salt & pepper to taste
  • Fresh parsley or cilantro optional garnish
  • 1-2 tbsp Olive oil or tahini dressing optional

Instructions
 

  • Prepare the Wrap Base: Lay a tortilla or wrap flat on a clean surface.
    Spread about 1/4 cup of hummus in the center of the wrap, leaving some space on the edges for folding later.
  • Add Fresh Veggies: Layer the spinach or leafy greens, followed by cucumber slices, tomato slices, red bell pepper, and shredded carrots.
  • Add Protein (Optional): For a more filling wrap, add your choice of protein such as grilled chicken, falafel, or roasted chickpeas.
    You can also add a sprinkle of feta cheese for extra flavor.
  • Season and Dress: Lightly season with salt and pepper.
    If desired, drizzle a bit of olive oil or tahini dressing over the veggies and protein. Garnish with fresh parsley or cilantro for added freshness.
  • Wrap It Up: Fold the sides of the tortilla inward, then roll the wrap tightly from the bottom up, securing the fillings inside.
    Slice the wrap in half and serve.

Notes

  • You can make these wraps ahead of time by prepping all ingredients and storing them separately in the fridge. When ready to eat, just assemble the wrap.
  • For a gluten-free option, use gluten-free tortillas or large lettuce leaves to wrap the ingredients.
  • Customize your hummus wrap by adding other favorite veggies, proteins, or spreads. Try roasted vegetables or olives for additional flavor.
  • These wraps are perfect for meal prep. If you want to store them for later, wrap them tightly in parchment paper or foil and refrigerate for up to 2-3 days.
  • Make it spicy by adding some hot sauce or chili flakes to the hummus.
Keyword Hummus Wrap