Healthy Mediterranean Hummus Wrap Recipe

Share and Spread Healthy Recipes!

Looking for a quick, delicious lunch packed with plant-based goodness? This hummus wrap recipe is an easy lunch idea that’s full of fresh vegetables, creamy hummus, and all the healthy fats your taste buds crave.

Keep reading to discover the simple steps to making this veggie hummus wrap recipe.

Before losing 125 pounds, gyros were one of my favorite foods. But after losing weight, I swapped meat for plant-based protein like the garbanzo beans in this oil-free hummus.

Before I show you how to make this hummus wrap recipe, please take a quick second to subscribe to my Intentionally Eat newsletter. It contains tips and recipes to help you live your healthiest life, plus you’ll get an Eat Clean, Feel Great Food Chart to show you which foods to eat for optimum health.

😍Why you will love this Hummus Wrap Recipe

This hummus veggie wrap is:

• Loaded with simple ingredients, you likely already have

• Totally customizable to your personal preferences

• Full of fresh flavors and a great way to use up leftover veggies

• An easy recipe to toss together for a quick meal

If you like vegetarian wraps, you will love this Breakfast Tortilla Wrap Recipe for a quick and easy breakfast, or this Fiesta Bean and Avocado Tortilla Wrap Recipe.

📃Ingredients and Substitutions

To make the best veggie wrap recipe, start with a soft wrap and build it up with:

The Wrap:

• 1 whole wheat tortilla, brown rice tortilla, or gluten-free tortilla
• For extra color, try a spinach tortilla!

The Filling:

• Hummus -this Oil-Free Hummus, store-bought hummus, or baba ganoush
• Pepper – red bell pepper or roasted red peppers, cut into thin strips
• Greens -Spinach leaves, leafy greens, or your favorite salad greens
• Veggies – red onion, juicy tomatoes, creamy avocado, crisp cucumber slices, red cabbage, green onions, sun-dried tomatoes, or artichoke hearts
• Kalamata olives for that Mediterranean flavor
• Vegan feta cheese
• Optional – A sprinkle of sea salt and a drizzle of olive oil, balsamic vinaigrette, or a squeeze of lemon juice

Pro tip: To avoid soggy wraps, put wet ingredients like tomatoes and roasted red peppers in the center of the wrap, roll it tightly, and enjoy immediately.

If you’re looking for more Easy Lunch Ideas, check out these:

• 34 Healthy 300 Calorie Meals for One
• Copycat Panera Strawberry Poppyseed Salad
• Vegan Potato Curry

🥄How to Make a Healthy Mediterranean Hummus Wrap Recipe

Follow these simple steps for this easy hummus wrap recipe: 

• Cut the Tortilla: Lay the tortilla flat and make a single cut from the center to the edge. This will serve as a guide for folding.
• Add Wrap Filling: Imagine the tortilla divided into four quarters. Place your desired fillings into each quarter, keeping them separate. You can choose different ingredients for each section, like veggies such as onion, bell pepper, or fresh spinach, hummus, vegan feta cheese, and kalamata olives. Use the recipe below as a guideline.
• Fold the Tortilla: Start with the quarter where the cut is. Fold this section up over the next quarter. Then, fold that half over the next section, and finally, fold the last section over to create a layered triangle. You will be folding counterclockwise to form a pocket.
• Cook the Wrap: Toast the folded wrap in a sandwich press, a panini press, waffle iron, or a hot skillet over medium heat until it’s golden brown and crispy on the outside. If using a non-stick skillet, press the wrap down with a spatula, then flip and toast the second side. This is optional, but it adds great flavor.

This folding method is a fun way to keep the fillings neatly separated and prevent them from spilling out. This lunch wrap recipe is the perfect grab-and-go meal.

Pro Tip: You can use a burrito-sized tortilla, but remember it will add calories. 

Looking for more healthy recipes

Easy and Delicious Air Fryer Broccoli Recipe

How to Make Fried Zucchini in an Air Fryer

54 Silken Tofu Recipes You Will Love

Favorite Ways to Enjoy This Easy Lunch

I recommend enjoying the wraps immediately. They will not taste as good reheated.

• Paired with baby carrots, fresh fruit, or a side salad
• Alongside a small bowl of pasta salad or this brussels sprouts slaw
• Served cold on a summer day at a picnic or packed for work

Recipe

If you enjoyed this Hummus Wrap Recipe or have tried any other recipe at Intentionally Eat, please leave a ⭐star rating and tell me how it went in the 📝comments below. Thanks for visiting, and be sure to get instant access to new recipes, weight loss tips, plus a FREE Eat Clean, Feel Great Food Guide here.

Before I say goodbye, I encourage you to take a moment to find out how I went from obese with a crippling back injury to 125-pound lighter -discover my transformation into a health coach!

More Recipes:

Hearty Black Bean Chili Recipe (No Tomatoes)

10 Surprising Things to Dehydrate in Air Fryer

You will also love these 300 Calorie Meals for One and these Low Calorie Dinner Ideas!

About The Author

Although Cindy has lost 125 pounds, her path to success was not easy. Go here to read her incredible story, “From Morbidly Obese to Losing 125 Pounds and Becoming a Health Coach.” If you want to send Cindy a quick message, visit her contact page here.

Pin this for later

​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.