Hummus Wraps are easy, quick, healthy, and economical lunch and light dinner options that can also be vegetarian and gluten-free depending on the wrap used.
We like and eat a lot of hummus. I make my own hummus using this recipe, which produces lighter hummus by omitting the olive oil. That being said, if we are feeling decadent or serving it for others to enjoy, I’ll add approximately 5-6 Tablespoons of a good quality olive oil for every pound of dried garbanzo or chickpeas. This recipe makes quite a bit of hummus, so I divide it and freeze half of it.
A hummus wrap is such an easy lunch or light dinner and is easily prepared ahead of time for easy travel food. For our wraps, I like to include a variety of vegetables. Our go-to hummus wrap typically includes spinach and broccoli sprouts, in addition to the hummus and walnut topping.
One tip, if you are going to make hummus for a wrap, keep it on the thick side by adding less aquafaba (chickpea/garbanzo bean liquid) to the blender or food processor when you make it.
And if you’ve already made a thinner, more dippable hummus that you want to use for a wrap, simply put your thin hummus in the blender with some already cooked or canned garbanzo beans to thicken it up so that it doesn’t ooze from your wrap.
More Wrap Filling Recipes!
We are finding that wraps are a great picnic and travel food. I rounded up some fo my favorite wrap-filling recipes here.
How to Wrap a Hummus Wrap!
- I find that a little more than 1/2 cup and a little less than 3/4 of a cup of ‘filling’ is just right for a 9.5 – 10″ diameter wrap. That doesn’t include lettuce, spinach, and other thin vegetables.
- Once you have all your ingredients on your wrap, move them slightly off-center, towards you. When you watch the GIF below, notice that before I start to wrap the filling magically moves closer to me.
- Then, fold in the sides, snugging them against the fillings.
- Snuggly close up the end closest to you.
- With your fingers, hold down the fold at the top of the wrap while you begin to roll up from the bottom.
- As you get closer to the top, use your fingers to further fold in the top half of the wrap.
- Fold as snugly as you can without breaking your wrap.
- 2/3 cup of Hummus per wrap (see link in notes below)
- Wraps (I find a minimum of 9.5" to 10" makes a good size wrap that is easy to fold)
- Vegetables like lettuce, spinach, broccoli sprouts, shredded carrots, thinly sliced green pepper, thinly sliced cabbage.
Hummus Recipe, made thicker by reducing the amount of aquafaba (liquid from cooking chickpeas or in the can) or by adding some cooked beans to already made hummus.
Nutrition Information:Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 203Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 0mgSodium: 0mgCarbohydrates: 16gFiber: 5gSugar: 2gProtein: 6g
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