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Fresh veggies are grilled to perfection and packed in this healthy Hummus Wrap! This is the perfect easy, healthy wrap recipe!
This hummus veggie wrap is packed with grilled zucchini, veggies, cheese and hummus! It is my version of Jason’s Deli Zucchini Grillini, and it is great and so simple!
For this recipe, sliced zucchini is tossed in olive oil and sprinkled with salt and pepper then grilled. The grilled zucchini is then placed on a nice big tortilla topped with kale, red onion, tomatoes, cheese, and then a heaping dose of hummus. The flavors pair so perfectly together, the grilled zucchini is a little tender and helps to melt the cheese, the cool hummus and the crisp kale all work so well together.
One of my favorite things about this is how versatile it is. You can change up the veggies based on your personal preferences. Don’t have kale? No big deal, just throw in some spinach! Just use whatever fresh summer produce you have on hand!
Just be sure not to skimp on the hummus. It is what makes the whole wrap come together so nicely. If you’re looking for another healthy wrap idea, try this Cajun Turkey Wrap or this Greek Chicken Wrap!
Ingredients for a Hummus Wrap
This simple vegetarian wrap has a handful of basic ingredients. This is the kind of meal that you can prepare in just a few minutes on a busy night or have for a quick lunch. Also, depending on the type of cheese and hummus you use you can switch up the flavors from time to time with little effort.
Here’s what I used in this hummus veggie wrap recipe:
- Zucchini
- Tomatoes
- Red onion
- Kale
- Cheese (I like white cheddar or chipotle gouda cheese)
- Tortillas (I use a gluten free tortilla)
- Hummus
How to Make a Hummus Wrap
This healthy tortilla wrap takes less than 15 minutes to prep. Here are the basic steps to making it:
- Heat a skillet or grill to medium heat.
- Remove the ends from the zucchini and slice lengthwise into strips.
- Toss sliced zucchini in olive oil and sprinkle with salt and pepper.
- Place sliced zucchini directly on grill and cook until tender.
- Place the tortillas on grill until grill marks are visible and tortillas are pliable.
- Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices.
- Wrap tightly and enjoy immediately.
How Can I Make This a Low-Carb Meal?
If you want to cut back on your carb intake, I recommend buying low-carb tortillas or making your own zucchini keto tortillas.
Tips for Making a Healthy Wrap
- I used a grill pan to cook the zucchini, but you can sauté it in a skillet if that’s better for you.
- I like to use a classic hummus, but you can make your own or use whatever flavor you like most.
- Be sure to grill the tortillas before assembling the wraps, otherwise they might split. The heat from the grill makes the tortillas pliable!
More Healthy Wrap Recipes:
Grilled Zucchini Hummus Wrap
Annie Holmes
Fresh veggies are grilled to perfection and packed in this healthy Hummus Wrap! This is the perfect easy, healthy wrap recipe!
Prep Time 10 minutes mins
Cook Time 6 minutes mins
Total Time 16 minutes mins
Course Main Dish
Cuisine American
Servings 2
Calories 307 kcal
Ingredients
- 1 whole zucchini ends removed and thinly sliced
- salt and pepper to taste
- 1 tablespoon olive oil
- 1 tomato sliced (or handful of cherry tomatoes)
- 1/8 cup sliced red onion
- 1 cup kale tough stems removed
- 2 slices white cheddar or chipotle gouda cheese
- 2 large tortillas I use Mission gluten-free
- 4 tablespoons hummus
Instructions
Heat a skillet or grill to medium heat.
Remove the ends from the zucchini and slice length wise into strips. Toss sliced zucchini in olive oil and sprinkle with salt and pepper.
Place sliced zucchini directly on grill and let cook for 3 minutes, turn and cook for 2 more minutes.
Set zucchini aside.
Place the tortillas on grill for approximately one minute, or just until grill marks are visible and tortillas are pliable.
Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices.
Wrap tightly and enjoy immediately.
Video
Nutrition
Serving: 1 wrapCalories: 307kcalCarbohydrates: 11gProtein: 9gFat: 26gSaturated Fat: 7gCholesterol: 20mgSodium: 342mgFiber: 4gSugar: 1g
Keyword healthy wraps, hummus veggie wrap, hummus wrap, vegetarian wrap ideas
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FAQs
Nutrition Facts
Per Serving: 356 calories; fat 22.7g; saturated fat 3.1g; mono fat 13.6g; poly fat 4.4g; protein 16.8g; carbohydrates 35.4g; fiber 15.3g; cholesterol 13mg; iron 3.6mg; sodium 788mg; calcium 156mg.
What vegetables are good in hummus? ›
For the veg you can use whatever you like, I love cauliflower, sweet potato, red onion and chickpeas. But potatoes, carrots, beetroot…all very good. Just drizzle them with olive oil, a good pinch of salt and then whatever spices you like, I usually go for paprika, a bit of cumin and some turmeric.
Do hummus wraps get soggy? ›
Will hummus make a wrap soggy? Hummus wraps won't get soggy if you eat them within 30 minutes of making them. If you want to store wraps longer, assemble the wrap a bit differently. Top the tortilla or flatbread with lettuce or spinach leaves first, then add the hummus on top.
What is hummus wrap made of? ›
Place 3 heaped tablespoons hummus (about ¼ cup) on top of the lettuce on the bottom half of the tortilla. Top with the red pepper, the cucumber and a few leaves of mint if desired. Fold the bottom edge of the tortilla over the filling. Fold in the sides, then roll up, squeezing the tortilla so that the roll is compact.
Why are veggie wraps good for you? ›
Vegetables add plant-based compounds, micronutrients, flavor and texture to your wrap or sandwich. They are also low in sodium and fat. Fill your sandwich or wrap with vegetables of your choice. Get creative with this Chickpea Salad Sandwich or Cucumber and Roasted Red Pepper Hummus Wrap.
Is hummus high in calories? ›
According to industry-wide averages of hummus nutrition data, it contains 140 calories per 1/3-cup serving. This means that it is not a low-calorie food, but it is nutrient-dense, as each calorie contains healthy fiber, fats, minerals, and vitamins that help your body function.
What to eat with hummus for weight loss? ›
Even though hummus has lots of great things going for it, you'll want to pay close attention to what you use to scoop it up. For better satiety and nutrition, go with veggie-based dippers like red pepper strips, sliced cucumbers, baby carrots or radishes and limit highly processed pita chips.
What should I pair with hummus? ›
You can use hummus in place of butter, cheese spreads, or other highly processed, high sugar sauces like ketchup and barbeque sauce. You can put it on sourdough sandwiches, grilled paninis, and veggie wraps. It pairs very well with vegan shawarmas or Mediterranean-style sandwiches with falafel.
What can I add to hummus to make it better? ›
Next, enhance the blank slate of flavor with a few squeezes of lemon juice, a sprinkling of garlic salt, a turn of freshly cracked pepper, a heavy-handed sprinkle of paprika, and a generous drizzle of your nicest olive oil. Bonus points if you have an herby olive oil on hand with a little color to it.
How to stop wraps from going soggy overnight? ›
Airtight food storage containers are the ideal option, as they prevent air and moisture from seeping in and causing the wrap to become soggy or stale. Reusable food containers are also a great choice, as they are eco-friendly and can be used again and again to store wraps and other types of food.
Most widely available supermarket tortillas (wraps), in various flavors, are pre-cooked and can be used as is. It's perfectly reasonable to warm them up on a griddle (very briefly), but not necessary.
Is hummus better for you than mayonnaise? ›
It makes a great sandwich spread, too. Try it instead of mayo. You'll get more protein and fiber for half the calories you would from mayonnaise. Hummus adds 1 gram of fat to your lunch box, compared to 5 grams for regular mayo.
Is hummus healthy yes or no? ›
Hummus is a healthy, versatile snack. It is packed with nutrients and offers protection from various diseases. It's easy to make your own at home, and you can find all kinds of flavors at the grocery store, from black bean, roasted garlic, and coconut curry to red velvet and chocolate mint.
Is hummus with tortilla chips healthy? ›
Hummus is the ultimate grab-and-go snack. It's loaded with plant protein and fiber, and it's the perfect dip for whole-grain chips and crackers. We especially love blue corn tortilla chips for their fiber content and unique color! You can adjust recipe serving sizes for leftovers (and company!) in your menu.
How many calories are in vegetables with hummus? ›
Raw Veggies And Hummus (1 serving) contains 14.6g total carbs, 9.4g net carbs, 8.6g fat, 4.8g protein, and 145 calories.
How many calories are in a veggie and hummus sandwich? ›
Per Serving: 325 calories; protein 12.8g; carbohydrates 39.7g; dietary fiber 12.1g; sugars 6.8g; fat 14.3g; saturated fat 2.2g; vitamin a iu 6388.1IU; vitamin c 49.8mg; folate 171.1mcg; calcium 107.8mg; iron 3.4mg; magnesium 105.3mg; potassium 746.3mg; sodium 407mg; thiamin 0.3mg; added sugar 2g.
How many calories are in a hummus pita wrap? ›
1 serving of hummus & pita (Original Joe's) contains 890 Calories. The macronutrient breakdown is 54% carbs, 34% fat, and 12% protein. This is a good source of proteins (48% of your Daily Value) and fiber (57% of your Daily Value).
How many calories in a tropical smoothie hummus veggie wrap? ›
There are 680 calories in 1 serving of Tropical Smoothie Cafe Hummus Veggie Wrap. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
