A hummus wrap with Mediterranean vegetables is not only delicious, but it’s also one of the easiest lunches ever! Make these vegetarian wraps in just 10 minutes.

healthy gluten free hummus wrap with cucumber, avocado, olives, spinach, and feta

These lunch wraps are super delicious. Also, they’re quick and easy to put together, making them perfect for a healthy lunch on busy days! 

Vegetarian wraps vs. garden salad

I think there are some great benefits to eating a hummus wrap rather than a salad. They are: 

  • Portable – If you have ever tried to eat a salad on the go, you already know that it’s not very easy to do.
  • Convenient – With no salad dressing on the hummus wrap, you’ll never have soggy salad greens!
  • Hand held – As a parent, it can be tough to get toddlers and young kids to eat salad.  A hummus veggie wrap is fun to eat, and easy for little hands to hold.
  • Versatile – They are a great way to get a big dose of greens that isn’t a salad.

titled image showing ingredients to make a hummus veggie wrap

Hummus Wrap Ingredients

THE WRAP

I make my vegetarian wraps using either gluten-free brown rice or La Tortilla Factory gluten-free tortillas.

NOTE: Keep in mind that with some gluten-free tortillas, you will need to heat them up to make them pliable. To do this, just warm them in a microwave for 15 seconds on each side.

If you prefer to use something else, consider stuffing the filling into a pita. Or, roll it up in flatbread, naan, or a large spinach flour tortilla.

Mediterranean Vegetables

Here’s where you can become really creative when you make your vegetarian wraps. I like to use Mediterranean vegetables, but you can definitely swap these veggies for anything you like.

  • Greens – I pile on a lot of spinach to make the wrap nice and bulky. Other good options are romaine lettuce, collard greens, and arugula. Try to avoid anything shredded… as you’re eating, it tends to fall out through the ends of the wrap.
  • Cucumber – Cut it into thin slices. As a result, you can fit more veggies in.
  • Avocado – If you want to, you can even use guacamole. There is even a brand of guacamole hummus available!
  • Olives – Because this hummus wrap has Mediterranean vegetables, I use Kalamata olives. Feel free to use black or green olives if you prefer them.

CHEESE

Feta is my favorite, so that’s what I use. Let your taste buds guide you in selecting which type to use, or omit the cheese completely.

HUMMUS

Any kind of hummus will work here! I usually use classic hummus but other flavors like roasted red pepper or garlic work too. 

 

 

step by step photo collage shows how to make a hummus wrap with Mediterranean vegetables

How to make a hummus wrap

Making lunch really doesn’t get much easier than this!

  1. Soften the tortilla (if necessary) and place it onto a serving plate.
  2. Spread your hummus evenly over the tortilla or wrap of your choice. To prevent the hummus from oozing out, leave a half-inch or so of border around the outside.
  3. Add the Mediterranean vegetables in even layers, either on top of one another, or side by side.
  4. Sprinkle feta cheese over the veggies, if desired. If you want a little extra flavor, you can squeeze a little lemon juice or a light vinaigrette over the filling.

vegetarian wraps filled with healthy veggies

Be sure to check out the video on how to make these hummus wraps!

 

How to roll a wrap

Obviously, the easiest way to enjoy vegetarian wraps is to roll them up like a burrito.
 
To roll your wraps:
  1. Place a wrap with the fillings on it in front of you.
  2. Fold in one inch from both the right and left sides.
  3. Starting with the edge closest to you, start rolling the tortilla, holding it firmly to prevent the fillings from moving too much.
 
If you have too much filling, you’ll know, because as you continue rolling, some of the ingredients will push their way off of the other edge of tortilla.
 
If this is the case, don’t worry – it happens to me all the time. I just pick them up and eat them. 😉

corn tortilla with Mediterranean vegetables and hummus on it

For more healthy lunch ideas try this 5-Minute Italian Tuna Salad or this Mediterranean Salad with Grilled Chicken. You might also like this easy Vegetable Frittata.

 

I hope you like this hummus wrap as much as we do! Leave me a comment/rating below to tell me how you enjoyed it!

hummus wrap on white plate with marble background
5 from 2 votes

Hummus Wrap

Prep Time 10 mins
Total Time 10 mins
Servings 1 wrap
A hummus wrap with Mediterranean vegetables is not only delicious, but it's also one of the easiest lunches ever! Make these vegetarian wraps in just 10 minutes.

Ingredients

  • hummus
  • cucumber peeled, seeded and sliced
  • avocado slice
  • 1 gluten-free tortilla

Fillings: (use any amount of each ingredient you like)

  • salt & pepper
  • olives
  • pepperoncini
  • feta cheese
  • spinach
  • olive oil

Instructions 

  • If need, microwave the gluten-free tortilla for 15 seconds on each side to make it pliable.
  • Spread the tortilla with hummus. Top with cucumber, avocado, and salt and pepper. Top with olives, pepperoncini, feta cheese, a handful of spinach and a drizzle of olive oil. Wrap and slice. Enjoy!

Notes

MAKE IT DAIRY-FREE: Omit the feta cheese.
NOTE: Keep in mind that with some gluten-free tortillas, you will need to heat them up to make them pliable. To do this, just warm them in a microwave for 15 seconds on each side.
If you have too much filling, you’ll know, because as you continue rolling, some of the ingredients will push their way off of the other edge of tortilla.

Nutrition

Calories: 385kcal | Carbohydrates: 30g | Protein: 8g | Fat: 27g | Saturated Fat: 5g | Cholesterol: 13mg | Sodium: 619mg | Potassium: 821mg | Fiber: 10g | Sugar: 4g | Vitamin A: 1725IU | Vitamin C: 27.3mg | Calcium: 154mg | Iron: 2.5mg

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Hi, I’m Erin!

BS Food Science,

MS Nutrition

I believe you can make amazing, gluten-free food with everyday ingredients that everyone will enjoy. I’m here to share my tried-and-true recipes with you!

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Comments

  1. 5 stars
    Really great wrap. My son said he could eat every meal and we should have Mediterranean more often. Made mine with low carb high fiber wrap, added a touch of Greek dressing to the top and shook on some Greek seasoning. I did add 1/2 an egg to mine…but is great as is too! Thanks.

  2. Hi Erin. I think I’m missing something. You said that you make your tortillas with brown rice but I don’t see how you do this? Is there a link that I’m missing.

  3. 5 stars
    I love adding all different kinds of veggies to my wraps. Another delicious, healthy, and quick lunch options to add to your weekly menu!

  4. Hi,
    I know you moved away from Utah recently, but I’m wondering if you found La Tortilla wraps anywhere local in Utah, or if you just ordered them? I’m dying for some good wraps, but I haven’t found a place to order a not-huge-quantity. I tried your chia wrap recipe and they worked well, but I’d love something I could just grab off the shelf.

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