Looking for a filling lunch option that you can make ahead? This Hummus Wrap is filled with fresh and crunchy vegetables and creamy, flavorful hummus to give you a delicious lunch option that’s easy to make.
Inspired by the Trader Joes Veggie Hummus Wrap, this hearty plant-based lunch wrap recipe requires no cooking, is versatile, and can be packed to go! One of my go-to cold vegetarian lunch wraps (along with this Chickpea Salad Wrap).
While I have always loved the flavor of the Trader Joes Hummus Wrap, I found that the tortilla on the outside was soggy, and I never got that distinct crunch I was craving from fresh veggies.
The good news is, I tested this with several different veggies and with different assembly techniques to find the best practice for making this wrap last, giving you the option to make this meal ahead of time. It’s perfect for packing for lunch!
As a busy mom who doesn’t settle for bland food, a simple, no-cooking-required, lunch on-the-go recipe is critical for me to have in my arsenal.
Hummus Wrap Ingredient Highlights
Any large tortilla or wrap of your choice. You can even make your own tortillas! I used a Spinach and Herb Tortilla in the hummus wrap pictured.
Similarly, any flavored hummus will do. I used my own easy homemade hummus recipe, but I’ve also made this with roasted red pepper hummus, garlic hummus, pesto hummus, and even one of my all-time fave flavorful dips: buffalo ranch hummus.
My favorite greens to use in this wrap is arugula because of its bold, peppery taste, but any green works! Spinach, lettuce, spring mix, and watercress are some great alternatives.
The tomato adds tons of flavor, acidity, and juiciness. It’s important that you sandwich the tomato in between the greens and other veggies so the liquid from the tomato doesn’t turn the wrap soggy. You can use beefsteak, vine-ripe, slicing, heirloom, or even grape or cherry tomatoes!
Hummus Veggie Wrap Tips and Tricks
How to Make a Vegetarian Sandwich Wrap with Hummus
For one wrap, you’ll only need about half of a cucumber and a quarter of an onion. Make sure its rinsed and washed, chop off the end of the cucumber and slice half of it so that each piece is roughly ½ inch thick.
If you find the skin of cucumbers to be a little bit too tough, you can opt to peel it. I like to keep it on.
Slice the onion and tomato thin and set aside with the cucumber slices.
I tested this wrap several times, stacking the veggies in different orders. The idea was to test the best way to assemble the hummus wrap so that it lasts the very longest before starting to get soggy.
I found that the most important thing while building this wrap was to make sure the tomato was sandwiched in the middle. The greens and other veggies keep the tomato juice from seeping into the wrap.
Pro tip: The vegetables will act as a buffer between the juices of the tomato and the wrap so that your tortilla doesn’t get soggy.
If you assemble your hummus wrap as I do in the pictures below, the wrap will last 12-24 hours before it starts to get soggy.
You’ll need two clean hands to roll your wrap up nice and tidy. If you’re making this ahead and packing it for lunch or just meal prepping, you can lay the wrap directly on a piece of aluminum foil or beeswax and roll your wrap in the casing simultaneously.
Serving Your Hummus Veggie Wrap
This Vegetable Hummus Wrap is a great option for lunch and can be served with a number of different sides. Here are some of my favorties:
- Fresh fruit or vegetables.
- Chips, pretzels, or crackers.
- Fresh salad like this Spinach Arugula Salad with Honey Dijon Vinaigrette.
- This Rainbow Orzo Salad.
- This Vegan Couscous Salad.
Storing, Saving, and Making this Wrap Ahead of Time
This recipe is designed to make just one wrap. If you have some wrap leftover, it will last wrapped in the refrigerator or in an airtight container for up to two days.
This also means that you can make this up to a couple of days ahead of time. It’s a great option to bring into work for lunch, pack it for a picnic, etc.
Please note I tested this recipe several times and checked it after 24, 48, and 72 hours. It was my mission to make a hummus wrap that does not get soggy.
With the combination of vegetables I used and the order in which I assembled them, this wrap was able to last 72 hours before showing any signs of getting soggy.
That being said, there are many variables (if you sub in different veggies, use a more liquid-y hummus, use a thinner wrap, etc.) that may change the outcome. I highly recommend making this either the night before or the morning of packing this for lunch!
Fresh and Crunchy Vegetable Hummus Wrap
SAVE RECIPE TO COLLECTION PIN PRINT RATEIngredients
- 1 large tortilla or other wrap of choice
- ⅓ cup hummus
- ¼ large red onion
- ¼ cup leafy greens (like arugula, spinach, lettuce, etc.)
- ½ small tomato (vine ripe or slicing)
- ¼ cup shredded carrots
- ½ small cucumber
Instructions
- Prep all your ingredients by washing and slicing the cucumber, tomato, and red onion, and grabbing the matchstick carrots, greens, hummus, and wrap. (For an extra boost of flavor, consider this Buffalo Ranch Hummus!).
- Lay your wrap flat and spread the hummus in an even layer in the center of the wrap.1 large tortilla or other wrap of choice, ⅓ cup hummus
- Next, layer on the greens followed by the tomato slices. It's important to sandwich the tomatoes between the greens and other veggies to act as a barrier so that the wrap doesn't get soggy from the juicy tomato.¼ cup leafy greens, ½ small tomato
- After the tomato, pile on the carrots, red onion, and cucumber slices.¼ large red onion, ¼ cup shredded carrots, ½ small cucumber
- To roll your wrap, rotate your plate so the fillings are horizontal, reaching from one side to the other. Then, fold the sides of the wrap over the fillings with two hands.
- Lastly, fold the side of the wrap closest to you over the fillings. Continue to roll away from you until your left with a tidy wrap.
- Slice in half and serve immediately or wrap in saran wrap, aluminum foil, and beeswax to pack for lunch. You can make this up to 12 hours ahead of time.
Pro Tips
- You can absolutely make this your own by choosing a flavored hummus (this wrap is especially delicious with this Buffalo Ranch Hummus!) or by switching up the veggies! Just keep in mind these variables may effect how long the wrap will keep before getting soggy.
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