Veggie wraps make an ideal light lunch—fresh, flavorful, and full of nutrients. They’re a versatile way to use up produce and come together quickly for a satisfying midday meal.
Veggie Wraps
When you want a quick, easy lunch that doesn’t weigh you down—especially on hot days when the oven is out of the question—these veggie wraps are the perfect solution. They combine crisp vegetables, a tangy marinated tomato, creamy hummus, salty feta, and ripe avocado all rolled into a warm tortilla. Light yet filling, they’ll keep you going until dinner while still feeling like a healthy choice. Best of all, they’re simple to assemble and highly customizable.
Can I change the veggies in these wraps?
Absolutely. Swap any ingredient you don’t like or add extra veggies such as bell peppers, mushrooms, kale, or banana peppers. For a non-vegetarian option, add grilled chicken, turkey slices, or cooked salmon. Dressings like balsamic, honey mustard, or ranch can be used instead of—or in addition to—hummus. These wraps are designed to be flexible to suit your tastes and pantry.
How to Make Veggie Wraps
- Marinate the tomatoes. In a medium bowl, combine sliced Roma tomatoes, lemon juice, olive oil, minced garlic, salt, and pepper. Stir to coat and let sit for about 10 minutes so the flavors meld.
- Prep the tortillas. Spread 2–3 tablespoons (or more if you prefer) of hummus in the center of each warmed tortilla to help bind the fillings.
- Assemble the wraps. Layer julienned carrots, cucumber slices, spinach, sliced red onion, marinated tomatoes, avocado, sliced feta, and halved Kalamata olives in a line down the center of each tortilla. Season with a light sprinkle of salt and pepper, then roll up the wrap tightly. Repeat with the remaining tortillas and fillings.
Storing Veggie Wraps
These wraps keep in the refrigerator for up to 2 days, but they taste best fresh. You can prepare the vegetables ahead of time and assemble the wraps just before eating. To avoid browning, add avocado right before serving.
Ingredient Notes for Veggie Wraps
- Tomatoes – Roma tomatoes work well for firm slices, but any tomato variety will do based on what you have on hand.
- Oil – Olive oil is recommended; avocado oil is a good alternative.
- Lemon Juice – Freshly squeezed lemon juice adds the best brightness.
- Garlic – Fresh, finely minced garlic provides the most flavor; pre-minced garlic is OK in a pinch.
- Salt and Pepper – Season to taste and adjust as desired.
- Tortillas – Use large tortillas so you can pack in all the veggies. Warm them briefly in the microwave to make them pliable, or pan-sear the wrapped tortilla for a crisp finish.
- Hummus – Any flavor will work—classic, roasted red pepper, garlic-lemon, or olive hummus are all great choices.
- Carrots – Thin julienne gives a nice crunch; matchstick carrots save prep time.
- Cucumbers – English cucumbers are crisp and have fewer seeds, but regular cucumbers are fine if deseeded.
- Greens – Spinach is mild and tender; swap with kale or arugula if preferred.
- Onion – Red onions add a sweet, sharp flavor; green onions provide a milder bite.
Veggie Wraps
Ingredients
- 2 Roma Tomatoes sliced
- 1/4 Cup Olive Oil
- 1 Tablespoon Lemon Juice
- 1 Large Clove Garlic finely minced
- 1/4 teaspoon Salt
- 1/4 teaspoon Pepper
- 6 Large Flour Tortillas heated for 30 seconds
- 1/2 Cup Hummus
- 1 Large Carrot julienned
- 1 English Cucumber deseeded and thinly sliced
- 1 Cup Packed Spinach
- 1 Small Red Onion thinly sliced
- 1 Small Avocado sliced
- 4 Ounces Feta Cheese sliced
- 1 Cup Kalamata Olives halved lengthwise
Instructions
-
Combine sliced tomatoes, olive oil, lemon juice, minced garlic, salt, and pepper in a medium bowl and stir to coat.
-
Set the tomatoes aside to marinate for about 10 minutes.
-
Spread 2–3 tablespoons of hummus in the center of each warmed tortilla.
-
Arrange carrots, cucumber, spinach, red onion, avocado, feta, and olives in a line over the hummus. Season lightly with salt and pepper.
-
Roll each tortilla tightly, then slice and serve. Garnish with freshly minced parsley if desired.
Notes
Nutrition
Nutrition information is an approximation.