These hummus tortilla wraps are a quick, wholesome, and flavor-packed option for busy days.
Ready in just 10 minutes, they combine creamy hummus, crunchy veggies, and heart-healthy avocado for a satisfying plant-based meal.
Each wrap is rich in fiber, packed with plant protein, and offers healthy fats with minimal saturated fat.
Perfect for lunch, dinner, or meal-prep, these wraps are easy, nourishing, and travel-friendly.
Healthy Hummus Tortilla Wraps
Equipment
- 4 Measuring Cups
- 1 sharp knife
- 1 cutting board
Ingredients
- 4 large whole wheat tortillas
- 2 cups hummus any flavor you like
- 2 –3 cups shredded lettuce
- 2 roasted red bell peppers thinly sliced
- 1 cup grated carrots
- 1 cup alfalfa sprouts
- 1 avocado thinly sliced
- 1 small red onion thinly sliced
Instructions
- Prepare Your Workspace: Place your tortillas, vegetables, hummus, and knife on a clean cutting board or countertop. Having everything ready and within reach will make the wrapping process quicker and less messy. If your tortillas are a bit stiff, warm them for 10–15 seconds in the microwave or on a dry skillet so they become pliable and easier to roll.
- Spread the Creamy Base: Lay one tortilla flat on the surface. Using the back of a spoon or a butter knife, spread about ¼ to ½ cup of hummus evenly across the center portion of the wrap. Keep the hummus mostly in the middle and slightly towards one side, leaving the edges uncovered. This placement will prevent overflow when rolling.
- Add the Crisp Lettuce Layer: Sprinkle a generous handful of shredded lettuce directly over the hummus base. Distribute it evenly so that every bite of the wrap has a crunchy and refreshing texture. Avoid piling it too close to the edges, which can cause tearing when you fold.
- Arrange the Roasted Peppers: Place several strips of roasted red bell pepper over the lettuce. Align them lengthwise across the tortilla so they form a neat layer. This not only adds sweetness and smoky depth but also makes slicing the wrap later more attractive.
- Sprinkle the Carrots and Sprouts: Scatter grated carrots across the roasted peppers for a pop of color and natural sweetness. Then, add a handful of alfalfa sprouts, which bring a delicate crunch and boost the wrap’s nutritional value. Press them gently into the hummus so they stay in place.
- Add Creamy Avocado Slices: Arrange thin slices of avocado on top of the sprouts. Try to keep them in a single row or slight overlap across the center. The avocado provides healthy fats and creaminess, balancing out the crisp vegetables. If you want extra flavor, you can lightly season the avocado with a pinch of salt or a squeeze of lemon juice.
- Finish with Red Onion: Lay a few slices of red onion on top. Their sharp flavor adds contrast to the mild hummus and creamy avocado. Use thin slices so they don’t overpower the other ingredients, and distribute them sparingly for balance.
- Roll the Wrap Securely: Starting from the side closest to the filling, gently fold the tortilla edge over the vegetables. Tuck it tightly while rolling forward, keeping the wrap compact so the ingredients stay inside. Continue rolling until you reach the other edge. If needed, you can secure the wrap with a toothpick to hold its shape.
- Slice and Serve: For a clean presentation, use a sharp knife to cut the wrap in half diagonally. This not only looks appealing but also makes it easier to eat. Repeat the process with the remaining tortillas and ingredients until all four wraps are prepared.
- Enjoy or Store for Later: Serve immediately for the freshest taste and best texture. If packing for lunch, wrap each portion in parchment paper or foil to keep them together. For short-term storage, refrigerate for up to 12 hours before eating to maintain freshness and prevent sogginess.
Notes
- Prep vegetables up to 2–3 days ahead and store them separately in airtight containers.
- Assemble wraps no more than 8–12 hours in advance for the best texture.
- Avoid watery ingredients (like tomatoes or cucumbers) unless added just before eating.
- Keep fillings centered in the tortilla to make rolling easier and neater.
- Warm tortillas slightly if they feel stiff, which prevents tearing while rolling.
Chef’s Secrets for Perfect Wraps
The key to a neat and flavorful wrap lies in how you layer and roll.
Start with the hummus as a “glue” to hold lighter vegetables like sprouts and carrots in place.
Keep the wettest ingredients, such as roasted peppers and avocado, closer to the center, so they don’t seep into the tortilla.
Always roll tightly but gently—think of it as tucking the ingredients in like a blanket.
If you’re serving these for guests, cut the wraps at an angle for a professional, café-style presentation.
Serving Suggestions for Every Occasion
These wraps are versatile enough to serve as a quick solo lunch, a portable office meal, or even a light dinner with a side dish.
Pair them with a cup of tomato soup for a comforting combo, or serve alongside a simple green salad to boost freshness.
They also work beautifully as picnic food—just wrap them in parchment paper for easy transport.
For parties, slice each wrap into pinwheels and secure with toothpicks for colorful finger food.
Storage Tips to Keep Fresh
For best results, enjoy these wraps immediately after making them.
If you must prepare them ahead of time, wrap each one tightly in parchment paper, then place in an airtight container in the fridge.
They’ll stay fresh for up to 12 hours without losing their texture.
To avoid sogginess, pack ingredients separately and assemble just before eating if storing for longer periods.
Always slice them right before serving to keep the edges from drying out.
Frequently Asked Questions
1. Can I use gluten-free tortillas?
Yes! Gluten-free or grain-free tortillas work well with this recipe. Just make sure they are flexible, as some tend to crack when rolled. Warming them briefly helps.
2. Can I substitute the hummus?
Definitely. You can swap hummus with other spreads like baba ganoush, white bean dip, or even a flavored cream cheese for variation, though the nutrition will change.
3. How can I add more protein?
For an extra protein boost, add chickpeas, grilled tofu strips, or tempeh. These plant-based options blend seamlessly with the hummus and vegetables.
4. Are these wraps good for meal prep?
Yes, but with limits. They’re best enjoyed within 8–12 hours once assembled. If you want to meal-prep, chop veggies and store separately, then assemble wraps fresh each day.
5. What’s the best way to prevent sogginess?
Keep wet ingredients (like avocado or roasted peppers) in the center, layer lettuce around them, and avoid adding watery vegetables until just before serving. Wrapping tightly in parchment also helps.
