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Whole-grain wrap filled with hummus, spinach, bell peppers, carrots and avocado, cut in half
LunchVeganDairy-free

Hummus Rainbow Veggie Wraps

Creamy hummus, crunchy rainbow vegetables and avocado in a soft whole-grain wrap. 10g fiber and 185mcg folate per wrap — the no-cook lunch that eats like a rainbow.

10g Fiber4mg Iron185mcg Folate70mg Vitamin C
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Prep15 min
Cook0 min
Calories409 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

4 steps · about 15 minutes total

  1. Warm the tortillas

    Warm the tortillas directly over a gas flame for 20 seconds per side, or in a dry skillet. Warm tortillas roll without cracking — cold ones split. Keep them wrapped in a clean towel as you work.

  2. Spread generously

    Spread 80g of hummus over each tortilla, leaving a 2 cm border at the top edge. This hummus layer is the glue and the moisture barrier — be generous.

  3. Layer the rainbow

    Arrange spinach, bell pepper strips, carrots and avocado in neat rows across the lower third. Squeeze over lemon juice and season with salt, pepper and a pinch of smoked paprika. Do not overfill — restraint rolls better.

  4. Roll tight

    Fold the sides in, then roll from the bottom up, tucking firmly as you go. Slice in half on the diagonal and serve immediately, or wrap tightly in foil for later.

Why this helps

No-cook nutrition that covers the bases

Each wrap delivers 10g of fiber — over a third of your day — from the whole-grain tortilla, hummus and vegetables, plus 185mcg of folate. The bell pepper’s vitamin C helps your body absorb the iron from the hummus and spinach in the same meal. Fifteen minutes, zero stove.

All about FiberAll about IronAll about FolateAll about Vitamin C

Nutrition facts

per serving · % DV
  • Calories 409 kcal20%
  • Protein 11g22%
  • Total Carbohydrate 55g20%
  • Dietary Fiber 10g36%
  • Total Sugars 3g6%
  • Total Fat 17g22%
  • Sodium 600mg26%

Vitamins & minerals

  • Iron 3.8mg21%
  • Calcium 136mg10%
  • Magnesium 113mg27%
  • Potassium 803mg17%
  • Vitamin C 70mg78%
  • Folate 185mcg46%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How do I stop wraps falling apart?
Three things: warm tortillas, do not overfill, and place fillings on the lower third so you can tuck and roll tightly. A smear of hummus at the top edge seals it shut.
Can I meal-prep these?
Yes, with one rule: keep wet ingredients (tomato, extra lemon) out of the prepped version, and wrap tightly in foil. They hold 2–3 days; the hummus barrier keeps the tortilla from going soggy.
Is hummus high in protein?
Moderately — the wrap totals 11g of protein per serving from hummus, tortilla and avocado combined. Add a handful of chickpeas or edamame to push it past 15g.
What hummus is best?
A thick, well-seasoned one — it is the main flavor. Classic, roasted red pepper and lemon-herb all work beautifully here.
Can I make it gluten-free?
Use large gluten-free tortillas (warm them well — they crack more easily) and check your hummus label. Everything else is naturally GF.
What other vegetables work?
Cucumber, shredded red cabbage, roasted sweet potato, pickled onions, sprouts — the formula is hummus + crunch + color + something creamy.
Kid-friendly?
Very. Let kids build their own — the rolling is half the fun — and cut into pinwheels for lunchboxes.
How do I keep the avocado green?
The lemon juice in the recipe handles it for a few hours. For next-day prep, add the avocado fresh in the morning.

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