These Grilled Vegetable Hummus Wraps are a wholesome, satisfying lunch that’s as flavorful as it is nutritious.
Loaded with marinated zucchini and red onion, creamy hummus, and melty mozzarella, they provide a perfect balance of plant-based protein, fiber, and heart-healthy fats.
Quick to prepare and ideal for meal prep, these wraps are low in saturated fat, easy to assemble, and packed with vibrant flavors for a guilt-free everyday meal.
Grilled Vegetable Hummus Wraps
Equipment
- Grill or grill pan
- Small Mixing Bowl
- Frying pan or grill pan (for toasting wraps)
- Knife and cutting board
- Spoon or tongs for tossing vegetables
Ingredients
- 4 lavash wraps 2 wraps split in half, perforated edges
- ½ cup hummus
- 2 medium zucchini
- 1 large red onion
- 1 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 tbsp honey
- ½ tsp Italian seasoning
- ½ tsp kosher salt
- 2 oz reduced-fat mozzarella
Instructions
- Prepare the Marinade: In a small mixing bowl, combine 1 tablespoon olive oil, 2 tablespoons balsamic vinegar, 1 tablespoon honey, 1/2 teaspoon Italian seasoning, and 1/2 teaspoon kosher salt. Whisk everything together until smooth, forming a flavorful marinade that will infuse the vegetables with a perfect balance of tangy, sweet, and aromatic notes. Set the bowl aside for later use.
- Slice the Zucchini: Trim both ends off the 2 medium zucchinis. Cut each zucchini lengthwise into thin, even slices, about 1/4-inch thick. Try to keep the slices consistent so they cook evenly on the grill. Place the slices in a shallow dish or a medium-sized bowl to prepare for marinating.
- Prepare the Red Onion: Peel 1 large red onion and slice it into four thick rounds. Handle the rounds gently to keep the rings intact. These thick onion slices will caramelize beautifully on the grill, enhancing their natural sweetness.
- Marinate the Vegetables: Add the zucchini slices to the marinade and toss until each slice is lightly coated. For the onion rounds, carefully place them in the remaining marinade and gently turn them so the flavors soak into the layers without breaking the rings. Let the vegetables sit for a few minutes to absorb the marinade.
- Preheat the Grill: Heat your grill or grill pan to medium heat. Ensure the surface is hot enough that the vegetables sizzle when placed on it. Lightly oil the grill grates or brush the pan with a small amount of oil to prevent sticking.
- Grill the Vegetables: Place the marinated zucchini slices and onion rounds on the preheated grill. Cook for about 5 minutes per side, or until grill marks appear and the vegetables are tender but not mushy. Turn the vegetables carefully using tongs to avoid tearing the zucchini or breaking the onion rings.
- Toss with Reserved Marinade: Remove the grilled vegetables from the heat and return them to the small bowl with any remaining marinade. Gently toss the zucchini and onions to coat them in the leftover dressing, enhancing the flavor and ensuring each bite is juicy and well-seasoned.
- Assemble the Wraps: Lay out 4 lavash wraps on a clean surface. Spread 2 tablespoons of hummus evenly over each wrap, leaving a small border around the edges. Sprinkle 1/2 ounce of reduced-fat mozzarella over the hummus. Layer the grilled zucchini and onion on top of the cheese, arranging them evenly so each wrap has a balanced portion of vegetables.
- Roll the Wraps: Carefully roll each wrap tightly, folding in the sides as you go to create a neat, compact package. Make sure the seam is on the bottom to help the wrap hold its shape during cooking.
- Toast the Wraps: Heat a lightly oiled frying pan or the same grill pan over medium heat. Place the wraps seam-side down and toast for about 2 minutes per side, or until the lavash is golden, slightly crisp, and the cheese starts to melt. Press gently with a spatula to ensure even contact and a warm, melty interior.
- Serve and Enjoy: Remove the wraps from the pan and let them cool for a minute before slicing in half, if desired. Serve immediately for a fresh, warm, and satisfying lunch. These wraps can also be portioned for meal prep or individually wrapped and frozen for later use. To reheat frozen wraps, microwave for 1–2 minutes, then crisp in an air fryer or toaster oven for the best texture.
Notes
- Use medium zucchini and firm red onions to ensure the vegetables grill evenly without becoming mushy.
- Make sure to slice the zucchini uniformly, about 1/4-inch thick, so they cook at the same rate.
- Marinate the vegetables briefly—even 5–10 minutes improves flavor dramatically—but avoid over-marinating to keep the zucchini firm.
- Spread the hummus evenly and thinly to prevent the wrap from becoming soggy.
- For meal prep, keep all ingredients separate and assemble right before eating to maintain freshness and texture.
Chef’s Secrets: Techniques For Maximum Flavor
To make these wraps truly stand out, grill the vegetables over medium heat until you see beautiful char marks.
This adds a smoky depth that enhances the natural sweetness of zucchini and onion.
Use the reserved marinade to toss the vegetables after grilling—it adds a fresh, tangy layer without overcooking.
For extra flavor, try mixing in fresh herbs like basil or parsley when assembling.
Lightly toasting the wrap in a hot pan seals in moisture and melts the cheese perfectly, giving a satisfying texture with every bite.
Serving Suggestions: Pairings And Meal Ideas
These wraps are incredibly versatile.
Serve them alongside a light salad with lemon vinaigrette or a cup of vegetable soup for a balanced meal.
For a heartier lunch, pair with roasted chickpeas or quinoa salad.
They also make a great addition to a picnic or lunchbox, as their high-fiber vegetables and plant-based protein from hummus and cheese keep you full for hours.
Garnishing with fresh microgreens or a drizzle of balsamic glaze can elevate presentation and flavor.
Storage Tips: Keeping Wraps Fresh Longer
For short-term storage, assemble the wraps and refrigerate in an airtight container for up to 2 days.
To prevent sogginess, store the hummus separately and add just before eating.
For long-term storage, wrap each wrap individually in foil and freeze.
To enjoy later, microwave for 1–2 minutes, then crisp in an air fryer or toaster oven to restore texture.
Always cool grilled vegetables completely before freezing to prevent excess moisture inside the wrap.
Frequently Asked Questions
1. Can I use other vegetables in this wrap?
Yes! Bell peppers, mushrooms, or asparagus work beautifully. Adjust grilling time based on thickness, and toss in the marinade for consistent flavor.
2. Can I make this wrap vegan?
Absolutely. Replace the mozzarella with vegan cheese or omit it entirely for a lighter option while keeping it rich in plant-based protein and fiber.
3. How do I prevent the wrap from becoming soggy?
Spread a thin layer of hummus and keep vegetables well-drained. For meal prep, store hummus and vegetables separately until ready to assemble.
4. Can I grill the vegetables in advance?
Yes. Grill vegetables ahead of time, store them in an airtight container in the refrigerator, and assemble wraps just before eating to maintain freshness.
5. Can I freeze these wraps?
Yes, wrap each in foil and freeze. Reheat in the microwave for 1–2 minutes, then crisp in an air fryer or toaster oven for the best texture. Avoid thawing too long before reheating to prevent soggy wraps.
