This Hummus wrap is loaded with crisp, fresh veggies, crispy roasted chickpeas and creamy hummus all wrapped up in a soft tortilla of your choice. You can make this recipe in 15 minutes or less for a healthy lunch or meal prep for easy healthy eating all week long.
I love a good wrap when I am craving a sandwich type of meal and this very tasty hummus Wrap is the perfect go to recipe. It is loaded with healthy ingredients and contains so much texture and crunch, plus it is quick and easy to whip up.
Typically, my go-to sandwich recipe is this Easy Vegan Sandwich or this insane Chickpea Chicken Salad that are both perfect for summer picnics or just as a fun healthy dinner idea any day of the week.
Right now this veggie hummus wrap is my favorite, because it is so crazy delicious that I have eaten it twice this week already. Granted I was testing and shooting it but it made for a wonderful light dinner and healthy lunch the next day. Plus, my husband loved it so that was a huge win since he is more of a meat lover.
Did I mention that this hummus wrap recipe is easily made vegan, vegetarian and plant-based? The crispy chickpeas give it this wonderful crunch and flavor mixed with the vibrant veggies and smooth falvorfu hummus. It is a win for sure!
Why You’ll love this hummus wrap recipe
- It is such a quick and easy recipe to throw together in minutes
- The crunchy roasted chickpeas are everything
- Fresh, crisp veggies that give it a nice crunch
- Smooth and creamy hummus that acts as the perfect glue that holds this whole wrap together
- Loaded with nutrition, plant-based, easily vegan, Vegetarian and easily made gluten free
- Perfect for meal prep!
Will hummus make my wrap soggy?
The hummus will not make this wrap soggy if you eat it within 20-30 minutes after you make it.
To make this wrap ahead of time
You can easily meal prep this hummus wrap in no time at all. To make this recipe ahead, cut and prep the veggies, make the chickpeas and the hummus (if using homemade), then just store all of the ingredients separately in airtight containers in the refrigerator.
When you are ready to assemble the wraps, remove all of the prepared ingredients from the refrigerator and follow the assembly instructions. You can also assemble the wraps in advance but just add the hummus last and place it on top of all of the other ingredients, wrap them up in foil and store them in the refrigerator for up to 2 days.
Ingredients needed to make this recipe
- Flour tortillas – I used regular flour tortillas but any tortillas you like will work.
- Chickpeas – canned chickpeas are the main protein in this hummus wrap recipe.
- Veggies – cucumber, onion, roasted red bell peppers and lettuce or mixed greens.
- Olive oil – extra virgin olive oil is used to coat and roast the crispy chickpeas.
- Lemon juice – just one lemon is all you need, adds some great flavor.
- Seasoning – garlic powder, chili powder, salt and pepper.
- Goat cheese – I used goat cheese but any soft cheese will work like feta or even mozzarella.
How to make a hummus wrap
- Make the crispy chickpeas: Drain and rinse chickpeas. Toss with olive oil, garlic powder, chili powder, salt, and pepper. Roast at 450°F for 10–12 minutes until crispy.
- Blend the hummus: Use store-bought or blend all hummus ingredients until smooth (about 5 minutes).
- Prep the veggies: Thinly slice vegetables. Toss mixed greens with lemon juice, olive oil, salt, and pepper.
- Assemble the wraps: Spread hummus on a tortilla. Top with greens, cucumber, onion, bell pepper, chickpeas, dairy-free cheese, and a squeeze of lemon. Wrap and serve.
For the full list of recipe ingredients and instructions please refer to the recipe card at the bottom of this post.
Hummus Wrap Tips
- Slice the veggies thin. This is important so that it is easier to wrap them up with the rest of the ingredients.
- Season the greens. Adding a little lemon juice, olive oil, salt and pepper to your greens will make them softer, easier to digest and will also add more flavor to your wrap.
- Use nice soft tortillas. Some tortillas as not as soft and pliable as others. so make sure you are using nice soft tortilla for this wrap. To soften a tortilla to make it easier for wrapping you can place it in between damp paper towels and microwave it for 10 seconds.
- Choose your veggies carefully. I used cucumber, roasted red bell peppers and sliced rd onion since these veggies are not too wet and do not contain seeds that will make the wrap soggy. I did drain the bell peppers before adding them to the wrap. Other fruits and veggies to avoid in wraps would be tomatoes or anything that has extra water in it.
- Make sure not to overfill the wrap. Add a good amount of veggies and chickpeas but make sure not to add too much so you can easily roll it up. I like to stick to a handful of greens then a few slices of each veggie. I also used about ¼ cup of the roasted chickpeas that I spread out evenly over the veggies in this wrap.
Serving suggestions
- Serve this wrap with a fun side like this Air Fryer Buffalo Cauliflower or these Crispy Baked Beet chips.
- Pair it with a healthy salad like this Easy Kale Salad or this Mediterranean Israeli Couscous Salad
- Enjoy some crispy fries with this hummus wrap like these Crispy Paleo Sweet Potato Fries, Baked Eggplant Fries, Carrot Fries or these Air Fryer Zucchini Fries.
- Serve it with some Healthy Potato Salad, or this Vegan Macaroni Salad.
More healthy wraps and sandwiches you may also enjoy!
- Spinach feta Wrap
- Easy Vegan Roasted Veggies & Hummus Sandwich
- Chickpea Chicken Salad
- Healthy Breakfast Sandwich
Recipe Variations
- Switch up the veggies. You can use kale, spinach, shredded carrots, fresh bell peppers, banana peppers or even sliced radishes in this recipe.
- Use a different hummus. I opted for a Classic Hummus but used my quicker version in this Best Hummus Recipe but you could also use a Roasted Red Pepper Hummus or even a Beet Hummus.
- Add some protein. You could easily add some sliced Juicy Boneless Chicken Breast, some Sliced Crispy Breaded Chicken Breast or even chop up these Air Fryer Chicken Tenders and layer those on top of the veggies. Sliced hard boiled eggs, crispy tofu or edamame are some other great options for adding more protein this this wrap.
- Make it gluten free. You can easily make this hummus wrap gluten free by using a gluten free wrap.
Did you try this recipe? If you did, then please leave a rating and comment below. I would love to hear how yours turned out!
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Easy Hummus Wrap with Crispy Chickpeas
- Total Time: 30 minutes
- Yield: 3–5 servings 1x
- Diet: Vegetarian
Description
This quick and easy Hummus wrap is loaded with crisp, fresh veggies, crispy roasted chickpeas and creamy hummus all wrapped up in a soft tortilla of your choice. You can make this recipe in 15 minutes or less for a healthy lunch or meal prep for easy healthy eating all week long.
Ingredients
- 3 flour tortillas
- 1 (15 oz) can chickpeas – drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- 1 teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 cup classic hummus – use homemade or store-bought
- 1 cup mixed greens
- The juice of 1 lemon
- ½ cup sliced English cucumber
- ½ cup sliced red onion
- ½ cup sliced roasted red bell peppers – drained.
- ¼ cup dairy free soft crumbled cheese
Instructions
- Make the crispy chickpeas. Now, you can do this or just add them in uncooked but this step really brings this recipe to a whole new level. To make the crispy oven roasted chickpeas, preheat the oven to 450 degrees F and line a small baking sheet with parchment paper. Then drain and rinse the chickpeas, add them to a small bowl and drizzle them with 1 tablespoon olive oil, garlic powder, chili powder, salt and pepper and toss. Place them onto baking sheet in a single layer and roast at 450 degrees F or 10-12 minutes.
- Blend the hummus. You can obviously use store-bought hummus but this 5 minute homemade hummus is kind of amazing if you want to make your own. It’s basically an add all ingredients to a blender and blend type of recipe that just comes together quickly and is perfect in this wrap.
- Prep the veggies. Make sure the veggies are sliced thin and not too wet. If they are wet then place them onto a clean paper towel for a few minutes to dry them a little bit. To season the mixed greens, add them to medium size bowl then drizzle them with lemon juice and a little olive oil then sprinkle them with a pinch of salt and pepper and toss.
- Assemble the wraps. To assemble the wraps, lay a tortilla on a flat surface, spread on some hummus (you want the hummus to cover most of the bottom of the tortilla but leave a slight ½ inch border around the edge of the tortilla), top with a handful of greens, cucumber slices, sliced onion, red bell pepper, ¼ cup of the roasted chickpeas, dairy-free soft cheese and another squeeze of lemon. Wrap it up and enjoy! Continue until you have made all three wraps. I secured each wrap with a small toothpick.
- Serve. Serve cold or at room temperature with your favourites healthy sides.
Notes
- Slice the veggies thin. This is important so that it is easier to wrap them up with the rest of the ingredients.
- Season the greens. Adding a little lemon juice, olive oil, salt and pepper to your greens will make them softer, easier to digest and will also add more flavor to your wrap.
- Use nice soft tortillas. Some tortillas as not as soft and pliable as others. so make sure you are using nice soft tortilla for this wrap. To soften a tortilla to make it easier for wrapping you can place it in between damp paper towels and microwave it for 10 seconds.
- Choose your veggies carefully. I used cucumber, roasted red bell peppers and sliced rd onion since these veggies are not too wet and do not contain seeds that will make the wrap soggy. I did drain the bell peppers before adding them to the wrap. Other fruits and veggies to avoid in wraps would be tomatoes or anything that has extra water in it.
- Make sure not to overfill the wrap. Add a good amount of veggies and chickpeas but make sure not to add too much so you can easily roll it up. I like to stick to a handful of greens then a few slices of each veggie. I also used about ¼ cup of the roasted chickpeas that I spread out evenly over the veggies in this wrap.
- To store these hummus wraps, place them in some foil, wrap them up nice and thigh and keep them in the refrigerator for 30 minutes before eating or take them on the go! See post for more make ahead and storing tips.
- Prep Time: 5
- Cook Time: 25 minutes
- Category: Healthy Dinner Ideas
- Method: Oven
- Cuisine: Mediterranean
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