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–+ servings
three raw veggie wrap halves stacked on a wooden cutting board.
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Hummus Wrap with Raw Veggies

This easy hummus wrap is filled with fresh veggies like cucumber, tomato, avocado, and spinach, plus creamy hummus for a healthy, no-cook meal. Perfect for a quick lunch or light dinner, it's customizable with your favorite fillings and great for meal prep!
Prep Time10 minutes
Course: Appetizer, Main Course, Snack
Cuisine: American
Servings: 2
Calories: 480kcal
Author: Cara Lanz

Ingredients

  • 2 large flour tortillas
  • ½ cup hummus
  • 1 dash cayenne pepper, optional
  • 2 green onions, sliced
  • 2 tablespoons chopped fresh parsley
  • ½ cup baby spinach leaves
  • ½ seedless cucumber, sliced (8-10 slices) or 1 medium cucumber
  • 1 avocado, sliced (8-10 slices)
  • ¼ cup shredded carrots
  • 1 Roma tomato, sliced (8-10 slices)
  • 2-4 tablespoons fresh lemon juice, olive oil, or Italian dressing, for drizzling

Instructions

  • Warm the tortillas between layers of damp paper towels in the microwave for 30 seconds.
  • Spread ¼ cup hummus onto each tortilla. Sprinkle with a little cayenne pepper, if desired, then 1 tablespoon green onion and 1 tablespoon chopped parsley.
  • Place ¼ cup spinach leaves in the center of the tortilla. Layer with 4-5 slices of cucumber, tomato, avocado, and 2 tablespoons shredded carrots.
    Squeeze fresh lemon juice on top. Or drizzle with olive oil or Italian dressing.
  • Roll up the tortilla wrap. Fold in the sides, angling slightly inward. Roll the bottom of the tortilla up and over the filling, gently pulling the filling toward you. Roll the tortilla closed while using your ring and pinky fingers to tuck in the ends.
  • Cut the wrap in half and enjoy. Or wrap in parchment paper or foil and chill in the refrigerator. Best enjoyed within a few hours.

Notes

  • Warming the tortillas before filling them makes them soft, pliable, and easy to fill and roll. 
  • Switch up the flavors with a different hummus, toss in your favorite fresh veggies, or top it off with feta cheese or crunchy sprouts for extra texture.
  • Be careful not to overstuff the tortillas -- it's easy to do! 

Nutrition

Calories: 480kcal | Carbohydrates: 55g | Protein: 13g | Fat: 26g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 13g | Sodium: 706mg | Potassium: 1051mg | Fiber: 14g | Sugar: 6g | Vitamin A: 4357IU | Vitamin C: 33mg | Calcium: 166mg | Iron: 5mg