I perfected a Hummus Avocado Wrap that layers silky hummus, creamy avocado, crisp spinach and crumbled feta into a quick, healthy lunch that’s ready in minutes.

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I love simple meals that feel like a treat, and this Hummus Avocado Wrap is exactly that. It stacks creamy hummus and ripe avocado so the texture flips between silky and bright.

It’s not just another Quick Vegetarian Lunches For Work idea, it’s the one I reach for when I want something fast but interesting. There’s a crunchy surprise that keeps it from being boring, and the flavors somehow snap together in a way that makes you want another bite before you finish.

These wraps are easy to pack and foolproof, but I still mess them up sometimes, which keeps it real.

Ingredients

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Hummus: plant protein and fiber, creamy savory, great for satiety.
Avocado: heart healthy fats, creamy texture, mild nutty flavor, makes it richer.
Spinach: low calorie, iron and fiber, add a fresh green bite, slightly earthy.
Feta: salty, tangy, adds protein and calcium, its crumbly texture not too heavy.
Cucumber: crisp hydrating, mostly water and fiber, cools and lightens flavors.
Red bell pepper: sweet, vitamin C rich, crunchy pop of color and sweetness.
Carrots: sweet and crunchy, beta carotene for eyes, adds subtle sweetness.
Lemon juice: bright acidic zing, boosts flavor, adds vitamin C, cuts richness.
Parsley: fresh herb, adds brightness and herb like notes, small vitamin boost.

Ingredient Quantities

4 large whole wheat or flour tortillas (10 inch)

1 cup hummus (about 8 oz)

1 ripe avocado, sliced or mashed, your call

4 cups baby spinach or mixed greens (about 4 oz)

1 cup crumbled feta cheese (about 4 oz)

1 medium cucumber, thinly sliced (about 1 cup)

1 medium red bell pepper, thinly sliced

1/2 small red onion, thinly sliced

1 to 2 medium carrots, grated or julienned (about 1 cup)

2 tablespoons fresh lemon juice

2 tablespoons extra virgin olive oil (optional)

1/4 cup chopped fresh parsley or cilantro (optional)

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

Pinch of red pepper flakes (optional)

How to Make this

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1. Prep everything first so assembly goes fast: thinly slice the cucumber, red bell pepper and red onion, grate or julienne the carrots, crumble the feta, chop the parsley or cilantro, and slice or mash the avocado, your call. Squeeze the lemon into a small bowl.

2. Make a quick dressing: whisk the lemon juice with the olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper and a pinch of red pepper flakes if you like heat. Pour about half of this over the cucumber, pepper, onion, carrots and parsley and toss to coat. Let that sit 5 to 10 minutes so the flavors mellow and the onion loses its bite.

3. Warm the tortillas so they are pliable: heat a dry skillet over medium for about 10 to 20 seconds per side or microwave covered with a damp paper towel for about 15 seconds. Stack and wrap in a clean towel to keep warm.

4. Spread: lay a warm tortilla flat and spread about 1/4 cup hummus over the center leaving a small rim so it wont spill when you roll.

5. Add avocado: place sliced or mashed avocado over the hummus and squeeze a little extra lemon on it to keep it bright and stop browning.

6. Layer the greens and veggies: add a handful of baby spinach or mixed greens, then the dressed cucumber, pepper, onion and carrots. Sprinkle the crumbled feta and the chopped parsley or cilantro on top.

7. Final seasoning and optional drizzle: taste and add more salt, pepper or red pepper flakes if needed. If you want extra fat, drizzle a little of the reserved dressing over the filling.

8. Roll it up tight: fold the side edges in toward the center, then roll from the bottom up, tucking as you go so it stays snug. Dont overfill or it will burst.

9. Set and slice: wrap each wrap in parchment or foil and press or chill for 5 to 10 minutes to let it hold its shape, then slice on the diagonal and serve.

Equipment Needed

1. Sturdy cutting board
2. Chef’s knife, sharp
3. Box grater or julienne peeler for the carrots
4. Small bowl for the dressing and to toss the veg
5. Whisk or fork to mix the dressing
6. Dry skillet or microwave-safe plate and a damp paper towel to warm tortillas
7. Spoon or offset spatula to spread the hummus
8. Measuring spoons (for salt, pepper, lemon)
9. Clean kitchen towel plus parchment or foil and a sharp knife to wrap, press and slice

FAQ

Q: Can I make these wraps ahead of time? A: Yeah, kinda. Prep everything separately up to 1 day ahead — slice veggies, crumble feta, make hummus if needed. Keep greens dry in a paper towel lined container and store avocado mashed with a little lemon to slow browning. Assemble right before eating for best texture.

Q: How do I stop the wraps from getting soggy? A: Pat veggies dry, don't overdress with oil or lemon, and use hummus as a moisture barrier by spreading a thin layer on the tortilla first. Put sturdy items like spinach or feta between the hummus and the wetter veggies. Wrap tight in foil or plastic, it'll hold together and slow sogginess.

Q: What's the easiest way to keep avocado from turning brown? A: Mash the avocado with a splash of lemon juice and a pinch of salt, or layer slices so the cut sides face inward. You can also mix avocado into the hummus so it's protected from air. Assemble last minute if you can.

Q: Can I make this vegan or dairy free? A: Totally. Just skip the feta or swap in a vegan feta or extra hummus, or try roasted chickpeas for a salty bite. Olive oil and lemon still work great for flavor.

Q: Can I freeze the wraps or leftovers? A: Not really a good idea for fully assembled wraps, fresh veggies get mushy. You can freeze hummus or any cooked add-ins (roasted peppers, sweet potato) though. Thaw those, then assemble fresh.

Q: Any quick swaps or upgrades to change the flavor? A: Yes — use flavored hummus (roasted red pepper, garlic), add olives, pickled onions, or roasted sweet potato for heft, and toss in parsley or cilantro for brightness. Warm the tortilla briefly in a skillet so it folds easier.

Veggie Wrap With Hummus Recipe Substitutions and Variations

Tortillas: swap for large collard leaves, butter lettuce leaves, or gluten-free wraps, warm collards first so they roll without cracking.
Hummus: swap for tzatziki, mashed cannellini (white) beans with lemon and oil, or herbed Greek yogurt, the white-bean puree is closest in texture.
Feta cheese: swap for crumbled goat cheese, ricotta salata, or a salty grated cheese, or for dairy-free use firm tofu tossed with lemon and salt.
Avocado: swap for mashed silken tofu, plain Greek yogurt, or a smear of tahini, tofu gives creaminess and extra protein.

Pro Tips

– Keep tortillas warm and pliable right up till you roll. Heat them very briefly, stack and wrap in a towel so they steam a bit, otherwise they crack when you try to fold them.

– Prevent soggy wraps by drying wet veggies and making a barrier. Pat cucumber and grated carrot with a paper towel, toss salty veg for a few minutes to draw out water, and put hummus or greens between the wet stuff and the tortilla so the shell stays drier.

– Save the avocado till last if you need to store or travel with them. Or mash it with a squeeze of lemon and a little plain yogurt to slow browning. If you forget, press plastic wrap directly on the avocado surface, it’ll help.

– For a better texture and balance add one crunchy element and one acid. Toasted seeds or chickpeas give bite, and a little extra lemon or a sprinkle of sumac/zaatar brightens everything up, but dont over-salt.

– When packing or serving, wrap tight and let them rest for 5 to 10 minutes so they hold their shape. If reheating, unwrap then warm briefly in a skillet or oven instead of microwaving so they dont get soggy.

Veggie Wrap With Hummus Recipe

Recipe by Jot Punji

0.0 from 0 votes

I perfected a Hummus Avocado Wrap that layers silky hummus, creamy avocado, crisp spinach and crumbled feta into a quick, healthy lunch that's ready in minutes.

Servings

servings

Calories

557

kcal

Equipment: 1. Sturdy cutting board
2. Chef’s knife, sharp
3. Box grater or julienne peeler for the carrots
4. Small bowl for the dressing and to toss the veg
5. Whisk or fork to mix the dressing
6. Dry skillet or microwave-safe plate and a damp paper towel to warm tortillas
7. Spoon or offset spatula to spread the hummus
8. Measuring spoons (for salt, pepper, lemon)
9. Clean kitchen towel plus parchment or foil and a sharp knife to wrap, press and slice

Ingredients

4 large whole wheat or flour tortillas (10 inch)
1 cup hummus (about 8 oz)
1 ripe avocado, sliced or mashed, your call
4 cups baby spinach or mixed greens (about 4 oz)
1 cup crumbled feta cheese (about 4 oz)
1 medium cucumber, thinly sliced (about 1 cup)
1 medium red bell pepper, thinly sliced
1/2 small red onion, thinly sliced
1 to 2 medium carrots, grated or julienned (about 1 cup)
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil (optional)
1/4 cup chopped fresh parsley or cilantro (optional)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Pinch of red pepper flakes (optional)

Directions

Prep everything first so assembly goes fast: thinly slice the cucumber, red bell pepper and red onion, grate or julienne the carrots, crumble the feta, chop the parsley or cilantro, and slice or mash the avocado, your call. Squeeze the lemon into a small bowl.
Make a quick dressing: whisk the lemon juice with the olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper and a pinch of red pepper flakes if you like heat. Pour about half of this over the cucumber, pepper, onion, carrots and parsley and toss to coat. Let that sit 5 to 10 minutes so the flavors mellow and the onion loses its bite.
Warm the tortillas so they are pliable: heat a dry skillet over medium for about 10 to 20 seconds per side or microwave covered with a damp paper towel for about 15 seconds. Stack and wrap in a clean towel to keep warm.
Spread: lay a warm tortilla flat and spread about 1/4 cup hummus over the center leaving a small rim so it wont spill when you roll.
Add avocado: place sliced or mashed avocado over the hummus and squeeze a little extra lemon on it to keep it bright and stop browning.
Layer the greens and veggies: add a handful of baby spinach or mixed greens, then the dressed cucumber, pepper, onion and carrots. Sprinkle the crumbled feta and the chopped parsley or cilantro on top.
Final seasoning and optional drizzle: taste and add more salt, pepper or red pepper flakes if needed. If you want extra fat, drizzle a little of the reserved dressing over the filling.
Roll it up tight: fold the side edges in toward the center, then roll from the bottom up, tucking as you go so it stays snug. Dont overfill or it will burst.
Set and slice: wrap each wrap in parchment or foil and press or chill for 5 to 10 minutes to let it hold its shape, then slice on the diagonal and serve.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.