Spinach Hummus Lunch Wraps (Printable)

Creamy spinach hummus wraps packed with crunchy fresh vegetables in whole wheat tortillas—a quick, satisfying Mediterranean-inspired lunch.

# What You'll Need:

→ Spinach Hummus

01 - 1 cup canned chickpeas, drained and rinsed
02 - 2 cups fresh baby spinach
03 - 1 large garlic clove
04 - 3 tablespoons tahini
05 - 2 tablespoons fresh lemon juice
06 - 2 tablespoons olive oil
07 - 1/2 teaspoon ground cumin
08 - 1/2 teaspoon kosher salt
09 - 2 to 3 tablespoons cold water, as needed

→ Wraps and Fillings

10 - 4 large whole wheat tortillas
11 - 1 cup shredded carrots
12 - 1 cup red bell pepper, thinly sliced
13 - 1/2 cup cucumber, sliced
14 - 1/4 cup red onion, thinly sliced
15 - 1/2 avocado, sliced
16 - 1/4 cup plain Greek yogurt or non-dairy alternative (optional)
17 - 2 tablespoons fresh parsley or cilantro, chopped

# Steps:

01 - In a food processor, combine the drained chickpeas, baby spinach, garlic clove, tahini, lemon juice, olive oil, ground cumin, and salt. Process until smooth, scraping down the sides of the bowl as needed. Gradually add cold water, one tablespoon at a time, until the hummus reaches a creamy, spreadable consistency.
02 - Lay each whole wheat tortilla flat on a clean work surface. Spread 2 to 3 tablespoons of the spinach hummus evenly across each tortilla, leaving a small border around the edges to prevent overflow when rolling.
03 - Arrange the shredded carrots, sliced red bell pepper, cucumber, red onion, and avocado in an even line across the center of each tortilla. Drizzle with Greek yogurt or a non-dairy alternative if desired, and sprinkle with freshly chopped parsley or cilantro.
04 - Fold in the left and right sides of each tortilla, then roll up tightly from the bottom to form a secure wrap. Slice each wrap in half on a diagonal. Serve immediately, or wrap tightly in parchment paper for a portable lunch.

# Expert Tips:

01 -
  • The spinach hummus alone is worth making because it turns an ordinary wrap into something that tastes like it came from a Mediterranean café.
  • Zero cooking means you can throw these together even on the hottest days when turning on the stove feels like a personal attack.
  • They hold up beautifully in a lunchbox and taste just as good three hours later.
02 -
  • Overfilling the wraps is the fastest way to end up with a messy kitchen and a broken tortilla so keep the fillings modest.
  • Letting the hummus rest for ten minutes after blending gives the flavors time to meld and the texture time to settle into something even creamier.
03 -
  • Warm the tortillas in a dry skillet for thirty seconds before filling because pliable wraps roll tighter and tear less.
  • If the hummus tastes flat, a tiny pinch more salt and a squeeze of lemon will wake it up instantly.

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