Name: Veggie Hummus Wrap Recipe
Prep time: 15 min
Total time: 15 min
Yield: 4
Cuisine: American
Ingredients: 4 large whole wheat or spinach tortillas (burrito-sized); 1 cup hummus (plain or flavored, divided); 2 cups baby spinach or mixed greens; 1 large cucumber, thinly sliced into strips; 1-2 bell peppers (any color), thinly sliced; 2 medium carrots, julienned or shredded; 1-2 ripe avocados, pitted, peeled, and thinly sliced; 1 cup sprouts or microgreens (optional, for extra crunch); Juice of 1 lemon (optional, for drizzling); Salt, black pepper, and everything bagel seasoning to taste (optional)

Start your day with this vibrant veggie hummus wrap—a wholesome breakfast sandwich alternative featuring creamy hummus spread on a soft tortilla, layered with crisp fresh vegetables like cucumber, bell peppers, carrots, avocado, and spinach. It’s protein-rich, fiber-filled, vegan-friendly, and bursting with Mediterranean-inspired flavors for an energizing, satisfying morning meal.

Why You’ll Love This Recipe

You’ll adore this veggie hummus wrap because it’s incredibly quick to assemble—no cooking required—making it ideal for hectic breakfast routines or meal prep. The combination of smooth, garlicky hummus with crunchy veggies delivers a perfect contrast of textures and tastes, while avocado adds creamy richness and healthy fats to keep you full until lunch.

It’s naturally vegan, gluten-free adaptable, and loaded with nutrients: plant-based protein from hummus, vitamins from colorful produce, and fiber for steady energy without a mid-morning crash. Plus, it’s customizable, budget-friendly, and feels like a gourmet treat that’s actually simple and healthy—far better than grabbing a processed breakfast item.

Yield: serves 4

Veggie Hummus Wrap Recipe

Creamy hummus and crisp veggies in a soft tortilla—quick, healthy, vegan breakfast wrap full of fresh flavor.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

4 large whole wheat or spinach tortillas (burrito-sized)
1 cup hummus (plain or flavored, divided)
2 cups baby spinach or mixed greens
1 large cucumber, thinly sliced into strips
1-2 bell peppers (any color), thinly sliced
2 medium carrots, julienned or shredded
1-2 ripe avocados, pitted, peeled, and thinly sliced
1 cup sprouts or microgreens (optional, for extra crunch)
Juice of 1 lemon (optional, for drizzling)
Salt, black pepper, and everything bagel seasoning to taste (optional)

Instructions

Gather all your fresh ingredients and lay out the tortillas on a clean work surface—this colorful setup already looks inviting!
Warm each tortilla in the microwave for 10-15 seconds or on a dry skillet briefly; this makes them soft, pliable, and way easier to roll without tearing.
Spread a generous ¼ cup of hummus evenly over each tortilla, leaving about a 1-2 inch border around the edges (this prevents messy overflows when you wrap it up).
Scatter a handful of baby spinach or greens right on top of the hummus—it creates a cozy bed for the veggies and adds that fresh, vibrant green pop.
Layer on the crisp cucumber slices, colorful bell pepper strips, and julienned carrots, piling them slightly off-center toward one side for easier folding.
Add those creamy avocado slices for rich, buttery goodness—season lightly with a pinch of salt and pepper to make the flavors sing.
Toss on some optional sprouts or microgreens for an extra layer of freshness and crunch that takes this wrap to the next level.
Finish with a bright squeeze of fresh lemon juice over the veggies if desired—it brightens everything and keeps the avocado looking gorgeous.
Time to wrap! Fold in the side borders first, then tightly roll from the filled side toward the empty edge, tucking as you go to keep all those goodies locked in.
Slice each wrap in half diagonally for that picture-perfect look, serve immediately, and enjoy your delicious, energizing breakfast sandwich—feel good about starting the day right!

Notes

This no-cook recipe is perfect for hot mornings when you want something light yet filling. Customize based on what’s in your fridge—it's forgiving and always turns out tasty. Great for kids too, as the colors make it fun!

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 393Total Fat 12gSaturated Fat 2gUnsaturated Fat 10gSodium 699mgCarbohydrates 59gFiber 11gSugar 2gProtein 18g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Recipe Tips and Tricks:

Warm the tortillas slightly (microwave 10-15 seconds) for easier rolling and better flexibility without cracking. Spread hummus generously but leave a 1-2 inch border to prevent spills when wrapping.

Slice veggies thinly and uniformly for even distribution and easier biting. Add a squeeze of fresh lemon juice over the veggies for extra zing and to prevent avocado browning. For extra hold, wrap tightly in parchment or foil if eating on the go. If prepping ahead, store components separately and assemble fresh to maintain crunch.

Ingredients Notes:

Hummus serves as the creamy, protein-packed base—opt for classic or flavored varieties like roasted red pepper for depth; homemade offers fresher taste but store-bought saves time. Whole wheat or spinach tortillas provide extra fiber and nutrients compared to plain flour ones.

Fresh vegetables like cucumber, bell peppers, carrots, and spinach deliver crunch, hydration, and vitamins—choose organic if possible for better flavor. Avocado brings healthy monounsaturated fats and creaminess that complements hummus beautifully. Optional add-ins like sprouts or everything bagel seasoning elevate texture and taste without complexity.

Variations and Substitutions:

Make it gluten-free with gluten-free tortillas or large lettuce leaves as wraps. Swap hummus for flavored versions (beet, garlic, or spicy) or even mashed avocado for variety. Add protein boosts like chickpeas, edamame, or scrambled eggs/tofu for non-vegan twists.

Substitute veggies freely—try shredded zucchini, radishes, tomatoes, red onion, or arugula for different flavors. For a Mediterranean vibe, include feta, olives, or roasted red peppers. Spice it up with sriracha, hot sauce, or tahini drizzle. Low-carb option: use low-carb wraps or skip tortilla entirely for a bowl.

Storage Options:

Best enjoyed fresh for maximum crunch. Assemble and wrap tightly in parchment or foil; refrigerate up to 4-6 hours (longer may make tortilla soggy from veggie moisture). For longer storage, keep hummus and chopped veggies separate in airtight containers in the fridge (up to 2-3 days), then assemble just before eating. Avoid freezing as textures suffer.