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My healthy vegan hummus avocado wrap recipe combines colorful veggies and creamy avocado, paired with a spread of delicious hummus all rolled up in a whole wheat tortilla. This is the perfect lunch or snack for vegans, vegetarians, and veggie lovers looking for a quick, stress-free option. Ready in just 10 minutes, I'll show you exactly how to make these simple and nourishing wraps that are perfect for busy days.
Whenever I crave something refreshing and light for lunchtime, this veggie wrap with hummus and avocado is my go-to! It is proof that healthy meals do not have to be complicated or time consuming.
With simple prep work, I will show you how to make this wholesome lunch that is full of flavor and perfect texture, all while catering to a vegan diet!
What I love most about these delicious avocado hummus wraps is their versatility! While I share my most favorite filling combination as the highlighted recipe here, I will also provide you with some other fun vegetarian and vegan wrap ideas so you can switch things up and keep lunch interesting (just see my variations section below)!
Latest Recipe Video!
🥘 Ingredients
My vegetarian wrap recipe uses just a handful of ingredients: hummus, avocado and an array of fresh veggies for a quick snack or easy lunch. See my recipe card at the end of this post for ingredient quantities and nutrition information.
Whole Wheat Wraps: I use whole wheat tortillas as the base to this recipe, providing plenty of fiber to keep you full and satisfied. I also love that they're heartier and have a nutty flavor compared to regular flour tortillas. I recommend buying the burrito-sized tortillas - other smaller sizes may not hold the fillings properly and may fall apart when rolled up!
Hummus: A spread of creamy hummus will keep all your veggies in place! While you can use homemade hummus, I like to keep things extra easy with store-bought hummus!
Avocado: I'm always looking for ways to incorporate more healthy fats into my family's diet and avocado is a favorite of my kids, so that goes in just about any sandwich or wrap I make. Plus, the creamy avocado pairs really well with the hummus.
Veggies: I like to use a combination of red onions, cucumber, red bell pepper, alfalfa sprouts, baby spinach, and carrot for the best combination of flavors and texture. Spinach adds even more nutrients to the wrap without overpowering any of the other ingredients. Feel free to add in any other veggies you like though - tomatoes, romaine lettuce, or even arugula would be delicious additions.
Sea Salt & Black Pepper: Salt and pepper are so simple, but I always add them generously to this wrap because they help bring out all the natural flavors of each vegetable!
🔪 How To Make A Hummus Avocado Wrap
Making hummus avocado wraps at home is so incredibly easy! Follow along with my step-by-step instructions below and you'll have the perfect wrap every time. You can also see my video below to watch how to make these wraps.
Prepare Ingredients: I start by getting all of my ingredients prepared before assembling the vegan wraps, laying out the necessary amounts of each to make the rest of the steps easier. I prefer to thinly slice my vegetables and shred the carrots so that they fit nicely into the tortilla.
Soften Tortillas & Spread Hummus: Next, I warm the tortillas in my microwave for 20-30 seconds to soften. Once the wraps or tortillas are warm, place one on a flat surface. Spread half of the hummus in an even layer in the center of the wrap, leaving space at either end to fold later.
Assemble Veggies: Top the hummus with an even layer of sprouts, carrots, onion, avocado, red onion, cucumber, bell pepper and baby spinach. Season to taste.
Roll & Cut: Finally, I fold the edges over the filling and roll up the wrap.
Cut: Cut the wrap in half and repeat with the remaining ingredients to make a second avocado veggie hummus wrap.
Serve Immediately: You will have two servings of these lunch wraps!
📖 Variations
With Flavored Hummus: Swap the original hummus for a fun flavor like roasted red pepper, garlic, or olive tapenade. This is one of my favorite ways to switch things up.
More Protein: If you want some additional plant-based protein in these veggie hummus wraps add in lentils, kidney beans, whole chickpeas, hemp seeds, quinoa, or sunflower seeds.
With Roasted Veggies: Try roasting the veggies before assembling your wrap to create a new flavor profile and add a comforting element to the meal. You can even toast the wrap in a pan over medium heat after rolling it up.
Additional Flavor: I like to add in extra flavor to my vegetarian wrap fillings by drizzling over some olive oil and balsamic vinegar! You can also add in other seasonings and herbs like thyme, cilantro, paprika, or lemon zest.
Gluten-Free Wrap: For a gluten-free modification, use a gluten-free tortilla or large lettuce leaf for this vegan hummus and avocado wrap.
Low-Carb Wrap: If you want a lighter wrap, swap the whole wheat tortillas for a low carb option like coconut wraps or "Carb Balance" tortillas. You can also use these almond flour tortillas which are a low-carb gluten-free option as well.
🍽 Serving Suggestions
This hummus and avocado wrap pairs well with salad, sides, or as a packed lunch to bring on the go!
With Sides: I love to pair these easy vegan wraps with some air fryer frozen french fries or tortilla chips for a nice crunch. For a flavorful dip, try this smoky red pepper crema!
Fresh Salads: If you are wanting to keep things light, serve this wrap alongside a healthy salad like this apple walnut salad or copycat Chick-Fil-A kale salad.
Packed Lunch: If you are packing this vegan lunch wrap for school or work, slice and place in your container making sure it is secure. I like to add some fresh sliced fruits to one of the compartments, some chips or crackers in the other, and a small container of my favorite dip.
🫙 Storing And Reheating
These vegan avocado and hummus wraps are best served immediately to avoid sogginess, but if you have leftovers wrap them in parchment paper or wax paper and place in an airtight container. Store in the fridge for 1-2 days.I do not recommend storing these vegetable hummus wraps in the freezer, as they will become soggy upon defrosting.
❓Recipe FAQs
WHAT'S THE BEST WAY TO ROLL A WRAP SO THE FILLING DOESN'T COME OUT?
First off, I find it best to use a larger sized tortilla or wrap so there is plenty of room for all the fillings. Add all fillings to the center of the wrap, leaving space at the ends to fold the tortilla. Tuck the ends in and then roll the wrap tightly!
How do you keep these vegan avocado hummus wraps from getting soggy?
To avoid soggy wraps, it is a good idea to limit the use of wet ingredients. This recipe uses raw vegetables which will not expel as much moisture. If you plan to enjoy the wrap later in the day, you can use a layer of leafy greens before the hummus to provide a barrier. However, hummus is a thicker spread and your wrap should make it to lunchtime without becoming soggy as long as it is stored properly in an airtight container.
How do I choose the best tortilla for my avocado and hummus wrap?
This is really a matter of personal preference, but in order to keep this wrap a healthy lunch option I suggest sticking to burrito-sized whole wheat tortillas. They tend to be easier to work with, are large enough to hold all the fillings, and provide better texture, flavor, and whole grains compared to regular flour tortillas.
📋 Recipe Card
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