Hummus wrap recipe: easy Mediterranean veggie wraps

This easy veggie hummus wrap is the perfect wrap recipe for a quick, healthy, and satisfying vegetarian lunch. It’s very flavorful, quite easy to make, and really versatile. The combination of creamy hummus, fresh veggies, and lightly seasoned tofu gives this vegan wrap heartiness and deliciousness. What’s fantastic about this simple hummus wrap is how easily it can be tailored to your taste — whether you prefer swapping out the tofu for portobello mushrooms or adding in your favorite fresh herbs, this is truly a veggie wrap recipe you can make your own.

These wraps are delicious, plus, they’re full of plant-based protein; that makes them a great option for vegan lunch wraps. 

Thin strips of Pan-fried tofu gives the vegetarian wraps a great texture, while the sun-dried tomatoes, crunchy leaves of lettuce, and sweet bell peppers give you layers of flavors that you will be going back to again and again. A whole wrap can come together in less than 15 minutes, making it a convenient meal to include on busy weekdays or whenever you need a healthy meal on the go.

Best veggie hummus wraps: Healthy lunch wrap

If you like Mediterranean flavors, then these Mediterranean hummus wraps will not disappoint. The hummus adds a creamy nutty base with inflections of garlic and cumin. Marrying freshness with vegetables and herbs, this wrap is something great. The best part? You can mix and match ingredients based on your preferences. Add avocado to make it creamy, throw in a few olives for a salty punch, or even drizzle your hot sauce of choice on top for that added kick. This recipe for a tofu wrap is your canvas, allowing experimentation with flavors while you enjoy a nutritious meal that is plant-based.

Jump to Recipe

Easy recipe meal prep lunch wraps

Meal prep for the week, or want a fresh delicious tofu wrap now- This recipe is the perfect balance of taste and health with simplicity.

In this easy hummus wrap recipe, we’re covering 

What’s great about this Easy Hummus Lunch wraps recipe:

• Super easy and simple to make – barely takes 15 minutes
• Healthy and packed with nutrients and plant based protein
• Amazing textures – made with creamy hummus, crunchy fresh veggies and herbs
• Easy to take with you on the go
• Can be made the day before
• Great as back-to-school and back-to-work lunch packs
• Vegan, Soy free and can be gluten free

Why you’re going to love this simple hummus wrap 

You’re going to love this simple hummus wrap recipe for several reasons:

1. Flavorful and Satisfying

It is a delicious combination of flavors and textures that satisfies the taste buds while filling you, made with creamy hummus, fresh vegetables, and protein-rich tofu. 

2. Quick to Make and Easy

This is a super-fast recipe to make, ideal for those busy days when you wish to eat healthy without having to spend too much time in the kitchen. You can have a mouthwatering hummus wrap ready in less than 15 minutes!

3. Can Be Personalized

One of the great things about this hummus wrap recipe is how versatile it is. Most ingredients can be substituted easily with whatever you’re is in the mood for, or whatever is on hand. More vegetables, different kinds of proteins, or spreads — the possibilities are truly endless.

4. Nutritious and Healthy

Packed with nutrition, from the fiber of the vegetables and hummus, to the protein in the tofu and a good dose of healthy omega fats, coming from ingredients like olive oil or avocado-all combined, this is really a wholesome lunch or dinner option.

5. Perfect for Meal Prep

It makes a great wrap for meal prep. You can prep the veggies and hummus beforehand and assemble your wrap easily while on the run. Just grab and go for a quick lunch or snack.

6. Great for any Diet

Whether you are vegetarian, vegan, or just looking for new ways to get your fix of vegetarian meals, this healthy wrap fits the bill for a variety of diets.

7. A Taste of the Mediterranean

Fresh Mediterranean taste: the hummus, herbs, and sun-dried tomatoes are so good; they’ll transport you to sunny shores with each and every bite.

With these amazing qualities and flavors, there is no doubt you will fall in love with this hummus wrap recipe. This is not just a meal, but an experience to enjoy that can either be sweet, healthy, or satisfying at any time of the day.

Easy Hummus tortilla wraps ingredients 

Let’s take a Quick Look at the easy hummus veggie wraps ingredients. These easy lunch wraps are made with a few simple ingredients that you can easily get at any grocery store. You don’t need any fancy ingredients to make the healthy veggie wraps. All you need is:

For the Wrap:

1.    2 large wheat tortillas or whole wheat wrap  (or corn tortillas for gluten-free)

•    Adds: Tortillas provide the wrap with its base to hold everything together. The wheat tortilla gives a soft and slightly chewy feel, while flavor-wise it is neutral. Corn tortillas offer gluten-free and possess a tinge of sweetness and earthiness. Alternatively, you can also use whole wheat tortillas or spinach wraps to make a good wrap. 

2.    ½ cup extra firm tofu, diced

•    What it adds: Tofu is a fantastic source of plant-based protein. Its texture can be firm and satisfying, while absorbing flavors well once cooked with spices to make the wrap more hearty and full.

3. 4 tbsp hummus

• What it adds: Rich and creamy with the nutty flavor of tahini. This also acts as a flavored spread, ensuring moisture and adding a Mediterranean touch to the wrap while providing protein from plants and healthy fats.

4. 1 red bell pepper, diced or sliced

• Adds: Sweet, crunchy red bell peppers add texture to the healthy wraps  and makes it look alive. They’re also packed with vitamins, mainly vitamin C. The delicious peppers are a favorite vegetable pairing with the creamy flavor of hummus. Just think red pepper hummus and you know exactly what I’m talking about.

5. 1/2 cup lettuce, thinly sliced

• What it adds: Lettuce would give freshness and crunchiness to the wrap, balancing the richness imparted by tofu and hummus. The cool, crisp taste of a lettuce leaf lightens the overall bite in this wrap. Alternatively, you can use any leafy greens or baby spinach to add to the healthy ingredients.

6. 4 sun-dried tomatoes, chopped

• What it adds: The sun-dried tomatoes add a powerful sour-sweetness to enhance the Mediterranean flavors; their chewy texture offers a contrasting effect to the crunch of the vegetables in the wrap. Alternatively, you can substitute with fresh juicy tomatoes for extra fresh flavors.

Homemade hummus wrap seasoning ingredients:

7.   1 clove garlic, minced (or 1 tsp garlic powder)

•    What it adds: Cooking fresh garlic lends a pungent, savory kick to the tofu, while, if one prefers a more subtle earthy garlic flavor, garlic powder can be used. It helps in enhancing the overall taste of the fillings.

8.    1 tsp onion powder

• What it brings: Onions add a mellow, slightly sweet onion flavor to these fries, bringing out the flavors of the other seasonings onto the tofu.

9.    1 tsp dried basil

• What it adds: Dried basil brings in a sweet, herbaceous note with slight pepper and anise tones that enhance the Mediterranean profile of the wrap.

10. 1 tsp ground coriander

• What it adds: Coriander brings in warmth, a touch of citrus and some sweetness to balance out the cumin in the hummus and give a fragrant, exotic edge to the tofu filling.

11. 1/4 tsp salt

• Added value: Salt enhances all the flavors in the wrap. It accentuates the taste of each ingredient by balancing spices and herbs.

12. 7-10 fresh basil leaves, chopped

• What it adds: The fresh basil brings in a bright, peppery, and somewhat sweet flavor, hence bursting freshness in the wrap. It goes great with sun-dried tomatoes and hummus.

13. 1 tbsp olive oil

• What it adds: Olive oil cooks the tofu until golden and crunchy, further impregnating it with healthy fats. It also promotes a Mediterranean flavor in this dish.

For the creamy homemade Hummus:

1.    2-3 garlic cloves, halved, with green shoots removed

• What it adds: Garlic gives the hummus a sharp, robust flavor; it pairs well with the chickpeas and tahini, providing an important savory kick that give this hummus a 5 star rating.

2.    1 can (15 oz / 425g) chickpeas, drained and rinsed

• What it adds: Chickpeas form a base for hummus and add in a velvety texture to this tasty dip with a mild taste. They are rich in protein, fiber, and other essential nutrients that make hummus a healthy spread. Chickpeas aren’t just the key ingredient in making creamy homemade hummus, it’s also a great way to add extra plant-based protein to a vegan diet.

3. ½ teaspoon cumin powder

•   It contributes: Cumin brings a warm, earthy, and slightly spicy undertone to the hummus-so does the chickpea-and gives the spread its identifiably Mediterranean flavor.

4.   1/3 teaspoon salt

•   What it adds: Salt enhances the flavors of all the ingredients in the hummus, lending a rounded and balanced taste to it.

Wet ingredients

5.   3 to 4 tablespoons freshly squeezed lemon juice

• What it adds: Lemon juice adds acidity and brightness, serves to cut the richness from tahini and olive oil, and gives hummus a fresh pungency.

6. 2 tablespoons (30g) plain low-fat yogurt or soy yogurt

• What it adds: Yogurt adds creaminess, a tangy element to the hummus, making it even smoother and lighter. It provides a slight tartness that helps balance flavors. 

7.    2 tablespoons (30ml) extra virgin olive oil

• What it adds: Olive oil adds richness and silky smoothness to the hummus, along with a contribution of healthy fats that are characteristic in Mediterranean cuisine.

8. 3 tablespoons (45g) sesame tahini

Tahini, a nutty paste, is made out of sesame seeds that have been ground to a smooth consistency. What it gives to hummus is the nutty flavoring and creamy feel, along with a contribution to healthy fats and an earthy richness.

Each ingredient in this recipe of the wrap adds to the great balanced flavors and textures which will make this a delightful, healthy, and filling vegetarian lunch treat. The fresh vegetables, creamy hummus, and seasoned tofu all come together into a Mediterranean-inspired wrap that’s both flavorful and healthy.

Simple Hummus Wrap Gluten-free Options 

Following are some wonderful gluten-free wraps that you can easily substitute for the traditional wheat tortilla:

1. Corn Tortillas

Corn tortillas, made from masa harina, are naturally gluten-free and boast a mild, slightly sweet earthy flavor that works great in wraps. For a gluten-free option corn tortillas or rice flour tortillas is one of the best options for making an amazing meal that doesn’t taste gluten free.

2. Lettuce Wraps

Large, sturdy leaves such as romaine or butter lettuce can wrap fillings. Lettuce provides a crunch with freshness and keeps the meal low in carbs. It’s a great low carb option. Just place the hummus, a handful of greens and grilled tofu slices in the center of the wrap to make this a tasty lunch featuring lots of fresh veggies.

3. Rice Paper Wraps

• Rice paper wraps are one of the most popular gluten-free alternatives used in spring rolls. They can be thin and slightly chewy, which perhaps makes them an alternative to tortillas because they are light.

4. Coconut Wraps

• Coconut wraps are made out of coconut meat and coconut water. They usually have a mildly sweet flavor; however, they somehow turn out to set well with savory fillings. The flavor is delicious on a warm summer day paired with Mediterranean salad and your favorite hummus.

More great gluten free wrap options

5. Chickpea Flour Wraps, Socca

    • Socca is a gluten-free flatbread made with chickpea flour. You can use this as a robust and nutty-flavored wrap to make the perfect lunch.

6. Cassava Flour Wraps

    • Cassava wraps, made from starchy cassava root, are flexible gluten-free wraps with a neutral flavor and hence perfect for any variety of filling.

7. Almond Flour or Cauliflower Wraps

    •    Most stores have almond flour or cauliflower-based wraps that are perfect for a low-carb gluten-free alternative and have a bit more texture to them versus traditional tortillas.

These gluten-free options offer versatility and flavor, and keep the wrap satisfying and delicious!

Easy Hummus Wraps Tips and Tricks

Here’s how you can prepare for the best wraps, adding variety and keeping everything fresh and delicious.

1. Prep Ahead for Convenience

You can even prep your vegetables three days in advance by keeping them fresh in sealed containers in the refrigerator. This will make the actual process of assembling so much quicker, which is perfect for those busy weekdays.

2. Mix and Match Your Ingredients

Get creative with your wraps by substituting ingredients. Add avocado for a creamy texture and for an added boost of omega-3s. Switch out tofu and add fried portobello mushrooms for an extra filling wrap. Throw in a handful of fresh herbs in each wrap throughout the day: cilantro, parsley, or mint to bring in new flavors.

3. Assemble at the Right Time for Best Flavor

•    Wraps are tastiest when fresh. If you need to make them ahead of time, try to assemble no more than 8 to 12 hours before you will eat. This helps maintain freshness and prevents sogginess, especially if softer ingredients are in use.

4. Avoid Wet Ingredients Until Serving

Avoid wet ingredients, such as tomatoes or cucumbers, or lots of heavy sauces. If you set them aside for a while, pack them separately and add at the last minute before eating.

Extra hummus wrap recipe tips

5. Center Your Filling for Easy Wrapping

Place all the ingredients in the middle of the tortilla so it will be easy to wrap up without spilling over. This works well in evenly distributing your wrap and hence helps prevent any breakage in your wrap.

6. Grill Your Wrap to Avoid Breakage

Warming it a little before wrapping, in case you find that your wrap cracks or breaks when trying to roll.

Just a few seconds in the microwave or on a pan will soften the tortilla, making it more flexible and easy to roll without splitting.

These tips are going to make your wraps fresher, easier to prepare, and more adaptable to your taste!

Recipe for Hummus Wrap

A delicious wrap of creamy, flavorful hummus and tender, golden-brown tofu, this will be perfectly balanced with fresh veggies for a satisfying meal that is nutritious. Quick to make, full of plant-based protein, and perfect for either lunch or on-the-go snacks.

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Makes: 2 servings

Ingredients:

• 2 large wheat tortillas, or corn tortillas (gluten-free)
• 1/2 cup diced extra firm tofu 
• 4 tbsp hummus
• 1 red bell pepper, diced or sliced
• 1/2 cup thinly sliced lettuce
• 4 chopped sun-dried tomatoes
• 1 garlic clove, minced or 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried basil
• 1 tsp ground coriander
• 1/4 tsp salt
• 7-10 fresh basil leaves, chopped
• 1 tbsp olive oil

Yield: 1¾ cups (about 400g) of hummus, enough for 6–7 wraps

Ingredients for the Hummus:

• 2-3 garlic cloves, halved, with green shoots removed ; use more or less, to taste
• 1 can-15 oz./425g-chickpeas, drained and rinsed
• ½ teaspoon ground cumin
• 1/3 teaspoon salt (add more to taste, if needed)
• 3 to 4 tablespoons (45-60ml) freshly squeezed lemon juice, to taste
• 2 tablespoons (30g) plain low-fat yogurt or soy yogurt
• 2 tablespoons (30ml) extra virgin olive oil
• 3 tablespoons (45g) sesame tahini

How to make Mediterranean hummus instructions:

1. Prepare the Garlic:

Drop the garlic cloves in the food processor while it is running and let them chop finely. Scrape down the sides for even chopping.

2. Blend the Ingredients:

Add the chickpeas, cumin, salt, lemon juice, yogurt, olive oil, and tahini to the processor. Blend until the hummus is smooth.

3. Season:

Taste the hummus and then season with more salt, lemon juice, or garlic, if desired.

This easy hummus recipe is smooth, flavorful, and great on wraps, sandwiches, or as a dip!

How to make hummus wraps Instructions:

1. Cook the Tofu:

Heat the olive oil in a skillet over medium heat. Add the diced tofu and season with onion powder, dried basil, and ground coriander. Stir to combine. Cook for 4-6 minutes, stirring occasionally until the tofu is golden brown. Add the minced garlic and cook for another minute. Remove from heat and set aside.

2.    Assemble the Wraps:

For each wrap, warm a large flour tortilla for about 10 seconds in the microwave or over a burner until flexible. Lay it on your work surface and spread evenly with 2 tablespoons of hummus on each tortilla. Top with the cooked tofu, red bell peppers, lettuce, sun-dried tomatoes, and fresh basil.

3. Wrap and Serve:

Roll them up tight for a wrap. If you’re taking them to go, just wrap them in foil for easy transport. Serve immediately and enjoy!

These wraps are so quick and easy to make, they’re filled with flavor, and are super portable!

Mediterranean hummus wrap recipe variations 

The Mediterranean hummus wrap recipe below is tweaked with 7 different variations to provide each with something unique while still excitingly fresh:

1. Grilled Portobello Mushroom Wrap

• Replace the tofu/tempeh with grilled Portobello mushrooms. Marinate them in olive oil, balsamic vinegar, garlic, and herbs; then grill until tender. Layer it with hummus, fresh basil, roasted red peppers, and arugula for a hearty and savory alternative.

2. Falafel Hummus Wrap

Replace the tofu with crispy falafel balls. Add chopped cucumbers, tomatoes, and red onions for an authentic Mediterranean feel. Drizzle with tahini sauce for added creaminess.

3. Mediterranean Quinoa Wrap

Put a quinoa salad on your wrap, mixed with hummus, tofu, or tempeh, diced cucumbers, cherry tomatoes, and parsley for a great addition of protein and fibre with fresh herbaceousness.

4. Spicy Harissa Hummus Wrap

Spatchcock some harissa into the hummus for a little spice, then layer with grilled tofu, sun-dried tomatoes, cucumbers, and fresh mint leaves for a flavor-packed vegetarian wraps with a spicy, smoky edge.

5. Roasted Veggie Wrap

Roast in the oven a mix of zucchini, eggplant, and bell peppers with olive oil and garlic. Then, fill your easy lunch wrap with those roasted vegetables, adding hummus and fresh greens like spinach or arugula for a robust full-of-vegetable option. Get ready to enjoy irresistibly delicious easy hummus veggie wraps.

6. Greek-Inspired Wrap

Add crumbled vegan feta cheese or normal feta if you’re not vegan, along with tossing in some cucumber slices, kalamata olives, and red onions. For creaminess and a Greek-style kick, serve with hummus and tofu.

More delicious hummus wrap recipe variations

7. Avocado and Chickpea Wrap

Mash avocado with lemon juice or lime juice and salt, then spread in your wrap with whole or smashed chickpeas, roasted red peppers, spinach, and hummus. It is a super creamy avocado wrap with a bunch of healthy fats and fiber.

There you go-great ways to make a delicious Mediterranean hummus wrap in a different way but full of flavor and nutrition.

Easy hummus veggie wraps Meal prep and storage 

Here is how you can meal prep and store your wrap of hummus for later or on-the-go:

Meal Prepping Tips:

1.    Prep Ingredients Separately:

For best results without soggy wraps, prepare the tofu, hummus, and vegetables in advance, but store each component in separate airtight containers. This would keep the wrap from getting soggy and everything fresh.

2. Assemble Before Eating:

If you’re making these healthy lunch wraps for the week, definitely just assemble right before eating to keep things fresh. You can pre-portion the ingredients, so assembling is easy as can be when you’re ready to make your veggie hummus wrap.

    3. Pre-Assembled Wraps:

If you need to make the veggie wrap recipe ahead of time, you can assemble the easy hummus wraps in advance but consider placing heartier ingredients-on the bottom and more delicate ones on top, like lettuce-to help keep everything crisp.

How to Store Hummus Wraps:

    1.    Wrap the homemade hummus wrap Tightly:

After assembly, wrap the tortilla with plastic wrap or foil to keep all fillings inside and avoid exposure to air, which may make it soggy. This wrapping helps in maintaining the whole wrap’s integrity. You can also store the lunch wrap in an airtight container.

2. Refrigeration:

Store wrapped hummus wraps in the refrigerator up to a day. For longer periods of storage beyond a day, store all your ingredients separately and assemble when you are about to eat.

3. To-Go Convenience:

Wrap the healthy veggie wraps sandwich in foil or parchment paper to go, then place it in a reusable container or sandwich bag for freshness. If you are adding any leaky ingredients, like tomatoes, put them in the middle of the wrap so you don’t end up with a soggy wrap.

By following these tips, you’ll keep your hummus wrap fresh, crisp, and delicious-whether you are having it later at home or taking it on the go!

What I’ve been making lately

• Easy Arabic lentil soup: Lebanese Shorbet Adas Recipe
• Easy Green Tomato salsa recipe (canning salsa verde)
• Greek Pita Sandwich Recipe: Vegan mushroom Sandwiches
• Traditional Irish Christmas cake: Fruit cakes recipe
• Best Rye Bread sandwich recipe: perfect sandwiches

Hummus Wrap Recipe FAQ

Ideas for what to serve with easy hummus wraps

• Cowboy Caviar Black Bean salad 
• Easy colorful couscous summer salad
• Potato wedges
• Creamy vegan BBQ potato salad 
• Spicy coleslaw 

More delicious sandwich recipes you might like

• Pesto Sandwich recipe
• Veg Sandwich recipe
• Pita sandwich recipe
• Picnic sandwich recipe
• Easy falafel sandwich recipe
• Rye bread sandwich recipe

Recipe originally published August 7, 2020

Recipe updated November 6, 2024