I just rolled up a Spinach Hummus Wrap that’s crunchy, creamy, and actually filling so your lunch finally stops being sad.

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I can’t get enough of these Veggie Spinach Wraps with Hummus. I love how the Spinach Hummus Wrap feels bright and messy in my hands, bursting with vegetables, not fake stuff.

I’m obsessed with the way creamy ripe avocado meets crunchy baby spinach. But mostly I love that it fits my brain when I want smart eating without pretending it’s holy.

These are my go-to Healthy Veggie Lunch Ideas when life is chaotic. And I never find them boring.

I find them satisfying. I crave that texture and punch of flavor every single day, always.

Ingredients

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Spinach tortillas: soft, green wrapper that makes it feel fresh and fun.
Hummus: creamy binder, adds protein and a little savory punch.
Baby spinach: light, leafy bite that keeps things healthy and bright.
Cucumber: cool crunch, very refreshing and hydrating.
Red bell pepper: sweet, crisp pop of color and texture.
Carrots: crunchy, slightly sweet strips you’ll keep snacking on.
Avocado: creamy richness that makes every bite feel indulgent.
Red onion: sharp zing, thin slices mellow the flavors.
Cherry tomatoes: juicy bursts that keep it lively.
Mixed greens: extra leafy volume and mild, fresh flavor.
Feta cheese: optional salty tang that plays nicely with veggies.
Alfalfa sprouts: tiny crunch and grassy, fresh notes.
Lemon juice: bright squeeze that wakes up the whole wrap.
Olive oil: optional silky finish, it ties ingredients together.
Salt and pepper: classic seasoning, you’ll want to taste as you go.
Fresh herbs: chopped cilantro or parsley for quick herby lift.

Ingredient Quantities

4 large spinach tortillas (10 inch)

1 1/2 cups hummus, plain or flavored

4 cups baby spinach, packed

1 medium cucumber, thinly sliced or julienned

1 red bell pepper, thinly sliced

2 medium carrots, peeled and julienned

1 ripe avocado, sliced

1/4 cup red onion, very thinly sliced

1 cup cherry tomatoes, halved

1 cup mixed greens or shredded lettuce

1/4 cup crumbled feta cheese, optional

1/4 cup alfalfa sprouts or microgreens, optional

1 tablespoon fresh lemon juice (a squeeze will do)

1 tablespoon extra virgin olive oil, optional

Salt and black pepper, to taste

Fresh herbs like cilantro or parsley, a small handful chopped, optional

How to Make this

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1. Lay out the 4 spinach tortillas on a clean work surface, spread about 3 to 4 tablespoons of hummus evenly on each, leaving a 1 inch border around the edges so it wont squeeze out when you roll.

2. Drizzle each hummus-smeared tortilla with a little lemon juice and if you like, a light swirl of olive oil, then season with a pinch of salt and black pepper so the flavors start to wake up.

3. Layer a handful of baby spinach and some mixed greens or shredded lettuce down the center of each tortilla to create a leafy base that keeps wetter veggies from making the wrap soggy.

4. Arrange cucumber slices or matchstick cucumber, red bell pepper strips, carrot julienne and red onion very thin slices in neat rows on top of the greens so every bite has color and crunch.

5. Add halved cherry tomatoes and sliced avocado, spacing them so they wont all be on one side; sprinkle the chopped fresh herbs and optional alfalfa sprouts or microgreens for brightness and texture.

6. If using, crumble a little feta over each wrap for a salty tang, but remember feta adds moisture so dont overload if you plan to hold the wraps for a while.

7. Fold the short edges in first, then tightly roll from one long side to the other, tucking the fillings in as you go to make a snug cylinder; wrap in parchment or plastic wrap if you want cleaner slices.

8. For immediate serving, slice each wrap in half on the diagonal with a sharp knife; if packing for later, keep wrapped and store upright in the fridge up to 24 hours, adding avocado just before serving if you want the brightest color.

9. Taste and adjust with extra lemon, salt or pepper as needed and serve with extra hummus for dipping.

Equipment Needed

1. Clean cutting board
2. Sharp chef knife (for slicing veggies and the wraps)
3. Paring knife or peeler (for julienning carrots / peeling if needed)
4. Vegetable peeler or julienne peeler
5. Spreader or butter knife (for hummus)
6. Small bowl and spoon (for lemon, oil and seasoning)
7. Parchment paper or plastic wrap (to wrap the rolls)
8. Serving platter or container (to hold or pack the finished wraps)

FAQ

Can I make these ahead for lunch the next day? A: Yes, you can, but do a little prep smartly: spread hummus on the tortilla only when you're about to eat if possible. If making ahead, layer lettuce or spinach first, then hummus, veggies and avocado. Wrap snugly in plastic wrap and store in the fridge up to 24 hours. They might get a bit soggy after that, but still tasty.

What can I use instead of spinach tortillas? A: Any large tortilla will work: whole wheat, tomato basil, or plain flour. You can also use large lettuce leaves for a low carb option, but they can tear so use a few leaves stacked.

How do I stop the avocado from browning? A: Squeeze lemon juice over the sliced avocado and tuck it in the middle of the wrap under other ingredients. Wrapping tightly and chilling helps too. It will still brown slowly but the lemon slows it down.

Can I make these vegan or dairy free? A: Totally. Just skip the feta or use a plant based cheese. Most flavored hummus is already vegan so check labels if needed.

Any tips to keep the wrap from falling apart when I eat it? A: Don’t overfill. Spread the hummus thin but evenly, fold the bottom up first then roll tightly. Wrapping one end in parchment or foil helps hold it while you eat.

How long will leftovers keep and can I freeze them? A: Keep fresh wraps in the fridge up to 24 hours for best texture. Freezing is not recommended because veggies get watery and limp when thawed.

Veggie Spinach Wraps With Hummus Recipe Substitutions and Variations

Spinach tortillas: swap with whole wheat tortillas, tomato basil wraps, large flour tortillas, or collard green leaves for a low carb option.
Hummus: use mashed avocado, Greek yogurt mixed with lemon and garlic, white bean spread, or pesto for a different flavor.
Avocado: replace with sliced cucumber, smashed chickpeas, or a smear of tahini if avocados arent available or ripe.
Feta cheese: opt for goat cheese, grated Parmesan, or leave out and add toasted nuts or seeds for crunch instead.

Pro Tips

1. Toast the tortillas for 10-15 seconds in a dry skillet or microwave them for 5 seconds, then let them cool a bit before spreading hummus. It helps them bend without cracking and keeps the wrap from falling apart when you roll it.

2. Pat wetter veggies dry with a paper towel, and put greens down first so cucumber and tomato moisture doesnt make everything soggy. If you’re packing these for later, squeeze the avocado with lemon and wrap each one tightly in plastic or parchment so they stay fresh.

3. Layer flavors so every bite has contrast: hummus, then greens, then crunchy veg, then avocado and feta. Sprinkle a little extra lemon or salt right before eating to wake up the flavors, dont add too much salt if you used feta.

4. Use a tight rolling technique: fold the short sides in first, then roll long and tuck as you go. If you’re nervous about it coming undone, wrap the roll in parchment and let it sit seam-side down for a few minutes to help it seal.

Veggie Spinach Wraps With Hummus Recipe

Recipe by Sarah level

0.0 from 0 votes

I just rolled up a Spinach Hummus Wrap that’s crunchy, creamy, and actually filling so your lunch finally stops being sad.

Servings

servings

Calories

533

kcal

Equipment: 1. Clean cutting board
2. Sharp chef knife (for slicing veggies and the wraps)
3. Paring knife or peeler (for julienning carrots / peeling if needed)
4. Vegetable peeler or julienne peeler
5. Spreader or butter knife (for hummus)
6. Small bowl and spoon (for lemon, oil and seasoning)
7. Parchment paper or plastic wrap (to wrap the rolls)
8. Serving platter or container (to hold or pack the finished wraps)

Ingredients

4 large spinach tortillas (10 inch)
1 1/2 cups hummus, plain or flavored
4 cups baby spinach, packed
1 medium cucumber, thinly sliced or julienned
1 red bell pepper, thinly sliced
2 medium carrots, peeled and julienned
1 ripe avocado, sliced
1/4 cup red onion, very thinly sliced
1 cup cherry tomatoes, halved
1 cup mixed greens or shredded lettuce
1/4 cup crumbled feta cheese, optional
1/4 cup alfalfa sprouts or microgreens, optional
1 tablespoon fresh lemon juice (a squeeze will do)
1 tablespoon extra virgin olive oil, optional
Salt and black pepper, to taste
Fresh herbs like cilantro or parsley, a small handful chopped, optional

Directions

Lay out the 4 spinach tortillas on a clean work surface, spread about 3 to 4 tablespoons of hummus evenly on each, leaving a 1 inch border around the edges so it wont squeeze out when you roll.
Drizzle each hummus-smeared tortilla with a little lemon juice and if you like, a light swirl of olive oil, then season with a pinch of salt and black pepper so the flavors start to wake up.
Layer a handful of baby spinach and some mixed greens or shredded lettuce down the center of each tortilla to create a leafy base that keeps wetter veggies from making the wrap soggy.
Arrange cucumber slices or matchstick cucumber, red bell pepper strips, carrot julienne and red onion very thin slices in neat rows on top of the greens so every bite has color and crunch.
Add halved cherry tomatoes and sliced avocado, spacing them so they wont all be on one side; sprinkle the chopped fresh herbs and optional alfalfa sprouts or microgreens for brightness and texture.
If using, crumble a little feta over each wrap for a salty tang, but remember feta adds moisture so dont overload if you plan to hold the wraps for a while.
Fold the short edges in first, then tightly roll from one long side to the other, tucking the fillings in as you go to make a snug cylinder; wrap in parchment or plastic wrap if you want cleaner slices.
For immediate serving, slice each wrap in half on the diagonal with a sharp knife; if packing for later, keep wrapped and store upright in the fridge up to 24 hours, adding avocado just before serving if you want the brightest color.
Taste and adjust with extra lemon, salt or pepper as needed and serve with extra hummus for dipping.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.