Loaded Veggie Hummus Wrap: The Perfect Lunch

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Veggie Hummus Wraps Recipe Elizabeth Rider

Also known as “a veggie wrap that doesn’t suck,” my loaded veggie hummus wraps are here to save your boring lunch.

With most people eating lunch at home these days, it’s easy to get into a lunch rut. Instead of eating fast food—or worse, not eating at all—it’s time to up your lunch game with one of these delicious hummus wraps!

Loaded Veggie Hummus Wraps Are Basically a Salad in a Wrap

These loaded veggie hummus wraps are a great way to add tons of veggies to your eating plan. It’s pretty much a delicious salad in a wrap.

Just tossing veggies in a hummus wrap can be, well, pretty bland. There are a few things restaurants do to make you want to pay $12 for a wrap. However, you can easily make a crave-able hummus wrap at home with these tips for way less.

So today, I’m going to teach you restaurant secrets to making a crave-worthy wrap at home.

Choosing Hummus Wrap Veggies

Think texture! Restaurant wraps taste great because of the combination of textures. Try to incorporate a mix of soft and crunch ingredients. Tomatoes and avocado will add a deliciously smooth texture, and things like radishes, carrots, and cucumber will add some crunch.

I give you my favorite recipe below, but feel free to mix it up with what you have in your kitchen. Pretty much any veggie is great in this wrap; adding the dressing will bring it all together. I’ve even added leftover roasted broccoli and it was great.

How to Make a Crave-Worthy Hummus Wrap

Step 1: Choose your wrap

There are literally dozens of wrap options at most stores. I love the Siete Foods cassava flour tortillas and sometimes choose a whole wheat tortilla. Rice flour tortillas and almond flour tortillas also work great. Choose something that’s not filled with a bunch of preservatives and that fits your dietary needs.

A note on size: A burrito-size (large) wrap will allow you to fold it up at the ends, and a smaller tortilla or wrap will be more like a hummus taco. Both work! If I assemble this right before I eat it I usually use one or two smaller ones. On the go, a big one is great to wrap up the ends.

Step 2: Add your hummus

I’m a little obsessed with homemade hummus (grab my recipe here), and it really turns this into a lunch you’ll want again and again.

However, if homemade isn’t in the cards for you then buy the best hummus you can. Some grocery stores make hummus in-house, which I find generally is fresher and has fewer preservatives than packaged hummus. As with everything, look for what’s available and what works for you.

Veggie Hummus Wraps Step 2 Elizabeth Rider

Step 3: Line up chopped veggies

Chop your veggies into spears or long strips as best you can. This will allow you to fold up your wrap.

As I mentioned above, use a combination of smooth and crunchy ingredients. See my favorite combination below. Aim for about 1 cup chopped veggies and at least 1 cup of greens (more on that below).

While you’re at it, chop more veggies if there’s anything leftover for a wrap tomorrow or the next day.

Chopped Veggies

Step 4: Restaurant Secret: The dressing

The big restaurant secret here is to 1) use a delicious dressing, and 2) dress your greens before adding them to your wrap. Yes, it does make a difference!

Sweet Italian red wine dressing

Dressing your greens is what takes your hummus wrap from boring to omg-I-want-another-one. The dressing really elevates your wrap, and dressing the greens before adding them changes the texture of your wrap for the better. Choose any greens that are a great price. I used mixed greens in the photo here.

I gave you the recipe for my all-time-favorite hummus wrap dressing below— a sweet Italian red wine vinaigrette—but feel free to use any dressing that you love. You do you, boo. (But really, try the sweet Italian red wine vinaigrette, it’s extra-delicious on this wrap.)

Step 5: Add another drizzle of dressing & wrap it up

Finish it off with another drizzle of dressing (or not). Then wrap it up like a burrito or eat it like a taco. See the video on this page if you need ideas to fold it. Now, enjoy it!

Veggie Hummus Wraps Elizabeth Rider

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Veggie Hummus Wraps Recipe Elizabeth Rider

Loaded Veggie Hummus Wraps

  • Author: Elizabeth Rider
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: varies
  • Category: Lunch
  • Method: Chop & Mix
  • Cuisine: American


This Loaded Veggie Hummus Wrap Recipe makes 2 to 4 (or more) wraps depending on how big your veggies are when you chop them. Be creative and use what you have on hand. Try to combine smooth textures with crunch textures, and don’t forget to dress your greens before adding them.



This is a list of what I like on my favorite wrap; add more or less of what you like and make it your own:

  • wrap or tortilla of choice, I like cassava flour tortillas or whole-grain tortillas
  • hummus, about 2 tablespoons per wrap
  • 1 small avocado, sliced into long strips
  • 1 tomato, sliced into long strips
  • 1 English cucumber, sliced into strips to fit
  • 1 carrot, julienne cut or peels into ribbons with a veggie peeler
  • 1 watermelon radish or radish of your choice, julienne cut
  • 1 red onion, shaved with a veggie peeler or sliced thin (you’ll have a lot leftover for another recipe)
  • a few kalamata olives, sliced
  • 12 handfuls mixed greens (or lettuce of your choice)
  • 12 teaspoons sweet Italian red wine vinaigrette (recipe below)
  • optional: a teaspoon of raw sunflower seeds is a great addition here, too

Sweet Italian Red Wine Vinaigrette

  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon honey
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon sea salt
  • Shake or whisk it all up in a small container; makes enough for 8 wraps


  1. Optional: If making this right before you eat, heat up your tortilla or wrap in a dry skillet over medium-high heat on both sides for 1-2 minutes. If you’re using a cassava flour tortilla,  I recommend heating it in a dry skilled unit it bubbles slightly (even is making this ahead)—it makes all the difference.
  2. Chop your veggies (into long strips if possible). Consider chopping extra veggies for a wrap later on.
  3. Smooth a few tablespoons of hummus onto the middle of your wrap (leave a 2-inch border if you want to wrap the ends in), then layer on 3-4 big slices of avocado if using.
  4. Layer on the rest of your veggies going the long way down your wrap.
  5. Dress 1-2 big handfuls of mixed greens with 1-2 teaspoons of dressing, then add to the top of your wrap. If desired, drizzle on another teaspoon of dressing over the entire thing.
  6. Fold up and enjoy it! You can eat it like a hummus taco with a small wrap, or fold the sides in then roll it up like a burrito if you have a larger wrap.


As written this recipe is vegan, but you can add an additional protein or feta or goat cheese (or any other of your favorite veggies or ingredients) if desired.

Keywords: Hummus Wrap, Vegetarian Wrap, Wrap Recipes, Lunch Recipes

More Lunch Ideas:

Easy Thai Peanut Noodles

Curry Quinoa Salad

Purple Magic High-Fiber Smoothie

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Hi, I'm Elizabeth

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