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    Pinch Me Good! » Main Dishes » Easy Hummus Wrap with Crispy Chickpeas

    Easy Hummus Wrap with Crispy Chickpeas

    June 10, 2021 by Amy Estes Leave a Comment

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    A wooden board topped with three wrapped white flour tortillas filled with crispy roasted chickpeas and veggies and topped with crumble white cheese with a bowl of hummus behind it.
    A round cream plate with a round white tortilla on top of it with hummus spread all over it and topped with greens, veggies and crispy chickpeas

    Please note that some of the links are affiliate links and I will earn a commission if you purchase through those links.

    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.

    Three tortilla hummus wraps filled with crispy chickpeas and veggies on top of a wooden cutting board on a white surface.

    I love a good wrap when I am craving a sandwich type of meal and this very tasty vegetarian Wrap is the perfect go to recipe. It is loaded with healthy ingredients and contains so much texture and crunch.

    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 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 recipe is vegan, vegetarian and plant-based? Well, it is, which is even better!

    Why you will love this 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, vegan, Vegetarian and easily made gluten free
    • Perfect for meal prep!
    Close up of the end of a flour tortilla wrap folded and filled with crispy chickpeas, feta cheese, Lettuce and peppers on a wooden surface with a pice of lettuce in from to it and more wraps behind it.

    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

    A round wooden cutting board with a bowl of hummus, bowl of roasted red peppers and a bowl of chickpeas next to it with a pile of flour tortillas, sliced cucumber, feta cheese and mixed greens in front of it with labels of each ingredient.

    How to make a hummus wrap

    1. 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, drain and rinse the chickpeas, add them to a bowl and drizzle them with a little olive oil, garlic powder, chili powder, salt and pepper and toss. Place them onto a baking sheet and roast at 450 degrees F or 10-12 minutes. Easy.
    2. 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.
    3. Prep the veggies. There is not much to do here except slice up the veggies and season the mixed greens. To season the mixed greens, drizzle them with lemon juice and a little olive oil then sprinkle them with a pinch of salt and pepper and toss. Then slice the veggies thin so they can easily fit in the wrap.
    4. Assemble the wraps. To assemble the wraps, lay a tortilla on a flat surface, spread on some hummus, top with a handful of greens, cucumber slices, onion, red bell pepper, chickpeas, dairy-free soft cheese and another squeeze of lemon. Wrap it up and enjoy!
    Round cream bowl filled with seasoned chickpeas with a silver spoon in the bowl
    Season the chickpeas
    Metal pan with brown parchment paper on it with seasoned chickpeas spread over the paper
    Roast the chickpeas
    Blender overhead view filled with creamy blended hummus
    Blend the hummus
    White bowl filled with mixed greens with half of a sliced lemon behind it
    Season the mixed greens
    Round wooden cutting board with sliced cucumbers on top of it with a round textured white plate on it that has a tortilla spread with hummus and more greens and sliced cucumbers on top of it
    Layer on the hummus, mixed greens and sliced cucumber
    Round textured white plate on top of a round wood cutting board with a white tortillas on the plate topped with hummus and green and red veggies
    Add the sliced onion an d bell peppers
    A round cream plate with a round white tortilla on top of it with hummus spread all over it and topped with greens, veggies and crispy chickpeas
    Top with the crispy chickpeas and cheese
    A wooden board topped with three wrapped white flour tortillas filled with crispy roasted chickpeas and veggies and topped with crumble white cheese with a bowl of hummus behind it.
    Wrap them up 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 1/4 cup of the roasted chickpeas that I spread out evenly over the veggies in this wrap.
    Close up of a pile of chickpeas and red bell peppers, greens and cheese on top of hummus spread over a flour tortilla on a white textured plate with sliced cucumber and a bowl of chickpeas behind it.

    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
    Close up of the end of a wrap with crispy chickpeas, cucumber, sliced red onion spilling out of it and crumbled white cheese on top of it.  All on a wooden board.

    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!

    Print
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    Easy Hummus Wrap with Crispy Chickpeas


    • Author: Amy
    • Total Time: 15 minutes
    • Yield: 3 1x
    • Diet: Vegan
    Print Recipe
    Pin Recipe

    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

    Scale
    • 3 flour tortillas 
    • 1 (15 oz) can chickpeas – drained and rinsed
    • 1 tablespoon olive oil
    • 1 tablespoon garlic powder
    • 1 teaspoon chili powder
    • 1 teaspoon kosher salt
    • 1/4 teaspoon ground black pepper
    • 1 cup classic hummus – use homemade or store-bought
    • 1 cup mixed greens
    • The juice of 1 lemon
    • 1/2 cup sliced English cucumber
    • 1/2 cup sliced red onion
    • 1/2 cup sliced roasted red bell peppers – drained.
    • 1/4 cup dairy free soft crumbled cheese

    Instructions

    1. 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.
    2. 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.
    3. 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.
    4. 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 1/2 inch border around the edge of the tortilla), top with a handful of greens, cucumber slices, sliced onion, red bell pepper, 1/4 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.
    5. 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 1/4 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: 10
    • Category: Healthy Dinner Ideas
    • Method: Assembled
    • Cuisine: Mediterranean

    Did you make this recipe?

    Tag @pinchmegoodfood on Instagram and hashtag it #pinchmegoodfood

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    Filed Under: 30 Minute Meals, Favorite Summer Recipes, Kid-Friendly, Main Dishes, Meal Planning and Prep, Vegan, Vegetarian Meals

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    I'm Amy and I'm so excited to share my best healthy recipes and tips with you. I hope I can inspire you to eat better, feel better, and get back in the kitchen. Read More…

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