Veggie and Hummus Wrap
A fresh, no-cook wrap loaded with creamy hummus, crunchy vegetables, and tangy feta cheese. Ready in 10 minutes, this Mediterranean-inspired wrap makes a perfect quick lunch or light dinner.
For 4 servings
- prep · ~5 min
Prep the vegetables.
1.Wash and thinly slice the cucumber into rounds.2.Slice the tomato into thin rounds and the bell pepper into thin strips.3.Thinly slice the red onion into half moons.4.Shred the lettuce into thin ribbons.TIPPat veggies dry with a paper towel — excess moisture makes wraps soggy. - prep · ~2 min
Warm the tortillas.
Warm the tortillas in a dry skillet over medium heat for 20-30 seconds per side or microwave for 15 seconds. This makes them pliable and prevents cracking.
TIPDon't overheat — you just want them soft, not crispy. - assemble · ~1 min
Spread the hummus.
Lay each tortilla flat. Spread about ¼ cup of hummus evenly over the surface, leaving a 1-inch border around the edges.
- assemble · ~2 min
Layer the fillings.
1.Arrange the shredded lettuce in a line down the center of each tortilla.2.Top with cucumber slices, tomato rounds, bell pepper strips, and red onion.3.Scatter the crumbled feta cheese and kalamata olives evenly over the vegetables.4.Squeeze lemon juice over the fillings and season with salt and pepper.TIPDon't overstuff — a thinner layer rolls tighter and holds together better. - assemble · ~1 min
Roll the wraps tightly.
1.Fold the bottom edge of the tortilla over the fillings.2.Fold in both sides toward the center.3.Roll upward tightly, keeping even pressure, until the wrap is sealed.TIPWrap tightly in parchment or foil and cut diagonally for a clean presentation. - serve
Slice in half and serve immediately.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the cucumber and tomato slices dry with a paper towel to prevent the wrap from getting soggy.
- 2For the tightest roll, fold the bottom flap over the filling first, then tuck in the sides before rolling.
- 3If making ahead, store the assembled wrap tightly wrapped in plastic wrap for up to 4 hours to keep it fresh.
- 4Use a serrated knife and gentle sawing motion to cut the wrap cleanly without squishing the fillings.
- 5Toast the tortilla lightly in a dry pan until just warm and pliable – this prevents cracking and adds a subtle char.
- 6Layer heartier vegetables like cucumbers and peppers closest to the tortilla to create a moisture barrier.
Adapt it for your goals.
High-protein
Add 4 oz of grilled chicken, turkey slices, or canned chickpeas (rinsed and dried) to boost the protein content for a more filling meal.
veganVegan
Omit the feta cheese and use a vegan feta alternative or an extra drizzle of tahini — the hummus and vegetables keep it satisfying.
low carbLow-carb
Swap the flour tortilla for a large lettuce leaf or a low-carb wrap to reduce carbs while keeping the crunch and creaminess.
spicySpicy
Stir a teaspoon of harissa paste or sriracha into the hummus before spreading for a warm, smoky heat that complements the cool vegetables.
Why this is on our healthy list.
Rich in Plant Fiber
Cucumber, bell pepper, lettuce, and chickpea-based hummus provide dietary fiber that supports healthy digestion and helps keep you full longer.
Good Source of Calcium
Feta cheese contributes calcium for strong bones and teeth, adding a tangy counterpoint to the fresh vegetables.
Packed with Antioxidants
Tomatoes, bell peppers, and kalamata olives deliver lycopene and vitamin C, antioxidants that may help reduce inflammation.
Heart-Healthy Fats
Hummus (made from tahini and olive oil) and olives provide unsaturated fats that support heart health when eaten in moderation.
Frequently asked questions
Overstuffing or uneven rolling are the usual culprits. Stick to a modest amount of filling and roll tightly, tucking in the sides as you go, then let the wrap rest seam-side down for a minute before slicing.
