I made these wraps because I wanted a quick, healthy, and delicious meal option that’s perfect for lunch or a light dinner. These wraps are packed with fresh vegetables, creamy hummus, and crushed chickpeas, making them high in vitamins and protein. It’s similar in taste to my High Protein Vegan Salad but in a convenient wrap that can be taken in a lunchbox or backpack.
Ingredients and Substitutions
Wholemeal Wraps – Use your favorite wrap brand. I like to use either bell-pepper wraps or spinach wraps to load my lunch with even more nutrients. Use gluten-free wrap if you need! Hummus – I like very simple hummus made from minimal ingredients. If you are not meal-prepping, you can also use mashed avocado. Baby Spinach Leaves – Or arugula if you prefer. Actually, you can put anything green in there, like kale or lettuce. Roasted Bell Pepper – Or sundried tomatoes. Cucumber – Fresh, cored, sliced cucumber. Orange Bell Pepper – Or any other color of fresh bell pepper. Chickpeas – To mash them. Vegan Lemon Mayonnaise – You can also use vegan spicy mayo or vegan aioli. Harissa Paste – You can use sriracha if you prefer. Ketchup – Or BBQ sauce.
How to Make Vegan Hummus Wrap
This is a very easy recipe to put together, you start by making the chickpea mash and then fill the wrap.
Meal Prep Tips
Here are my tips if you are using this to meal prep several days of high-protein lunches.
Do not add avocado to the wrap as it turns dark quickly – only add avocado if you eat the wraps immediately. Roll the wraps and wrap them in plastic wrapping of place them all in airtight containers. Cut them in half before serving.
Expert Tips
Choose the Right Wraps: Use large, pliable wraps like whole wheat tortillas, spinach wraps, or gluten-free options to accommodate all your fillings without breaking. Warm the wraps slightly to make them more flexible and easier to roll. Spread Hummus Evenly: Apply a generous layer of hummus over the entire surface of the wrap. This not only adds flavor but also helps hold the other ingredients in place. Layer Strategically: Start with the leafy greens as the base layer. This prevents the wrap from getting soggy and keeps the other ingredients stable. Use Fresh Vegetables: Choose a variety of fresh, crunchy vegetables such as bell peppers, cucumbers, shredded carrots, and red onions. Slice them thinly to ensure they roll up easily and provide a good texture contrast. Add Protein: You can boost the protein content by adding tofu, tempeh, or edamame. These additions make the wrap even more filling and nutritious. Roll Tightly: When rolling the wrap, fold in the sides first, then roll tightly from one end to the other. This helps keep all the ingredients contained and makes the wrap easier to eat.
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