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Bright, creamy, and ready in 10 minutes, this vegan hummus avocado wrap is one of my favorite fresh and filling meals. It is light enough for lunchboxes but filled with wholesome ingredients that keep you sustained until dinner. I build it with whole wheat tortillas, creamy avocado, and smooth hummus, then pile fresh crisp vegetables for a perfect mix of textures.
Wraps are my secret weapon for quick, nourishing meals, and a great way to use up leftovers and raw vegetables. This vegan wrap is packed with plant-based ingredients, which form a part of the packed lunch rotation along with my healthy falafel wrap, keeping meals easy without being repetitive. If you make packed lunches, add these wraps to your menu.
I started making this vegan hummus avocado wrap during a hectic work and school week, when I needed meals that could be prepared the night before, were quick, healthy, and of course, delicious enough to appeal to my picky eaters. These wraps and my samosa wraps were on repeat the entire week, and funnily enough, no one complained. The next week, I was glad to get back to some variety but was quite surprised when my kids requested the hummus wraps for school lunch…and then again for dinner a few nights later. Ha!
Vegan hummus avocado wraps are the kind of meal I reach for out of convenience, and yet I always end up surprised at how fulfilling and satisfying simple and fresh ingredients can be. I use creamy hummus and silky avocado to bring healthy fats and plant-based protein, while the whole wheat tortilla adds fiber and slow-burning carbs. Crisp vegetables like cucumber, lettuce, or shredded cabbage provide crunch, color, and a good dose of vitamins. It is easy, delicious, and nourishing, which I love as a working mom.
I warm the tortillas until they are soft and pliable, then spread a generous layer of hummus to anchor the fillings, followed by the avocado and chopped vegetables. Rolling the wrap tightly keeps everything locked in place, ensuring every bite has a little bit of everything. It is uncomplicated and hard to mess up, which I love.
A few weeks ago, I was busy doing meal prep for the week ahead, and had everything laid out on my kitchen counter for assembling and storing the wraps for school and office lunches. Just as I was about to start, my sister called me, and I walked away from the kitchen and ended up sitting in the garden for over an hour. When I came back, my kids had made these wraps themselves, packaged them, and placed them in the fridge. They fell apart slightly and had filling leaking out, but it was one of the best lunches I have ever had. Teach your kids how to assemble these wraps, and build some culinary skills from a young age.
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🥘 Ingredients
I use simple ingredients that do not require too much preparation. This vegan hummus avocado recipe is quite basic, so feel free to use swaps that suit your preferences and diet. This is what I use:
Whole wheat tortillas: They hold my fillings together and provide fiber. You could also use my almond flour tortillas for this recipe.
Hummus: Store-bought works fine, but I switch between my homemade Greek hummus, roasted carrot hummus, butter bean hummus, and hummus without garlic recipes.
Avocado: I slice a firm but ripe avocado for a smooth texture and healthy fats.
Red onion: Thin slices of red onion provide a crunchy and sharp contrast.
Cucumber: I use cucumber for a refreshing crunch and light flavor.
Red bell pepper: I slice bell pepper for natural sweetness and color.
Carrot: Shredded carrots add texture and a subtle sweetness.
Alfalfa sprouts: I layer sprouts for a light crunch and added nutrients.
Baby spinach: This provides a mild leafy base that works well with the other vegetables.
Seasoning: I season this wrap with sea salt and black pepper.
🔪 How To Make
I make this vegan hummus avocado wrap by preparing the filling first and then assembling everything. This is how I make it:
Prepare ingredients: I start by getting all of my veggies washed and chopped, and measuring out the other components.
Soften tortillas, add hummus: Next, I warm the tortillas in the microwave for 20-30 seconds to get them pliable. Then I lay out the wraps on a clean flat surface and spread all the hummus down the center of each wrap.
Assemble vegetables: I top the hummus with a layer of sprouts, carrots, onion, avocado, cucumber, bell pepper, and baby spinach. Then I season the vegetables with salt and pepper.
Roll: Next, I fold the edges of the wrap over the filling and roll it tightly, making sure not to squash the filling.
Cut: I cut the wrap in half and repeat with the remaining ingredients.
Serve: Enjoy immediately, or store properly for later.
My #1 Secret Tip for this vegan hummus avocado wrap recipe is to avoid overfilling the tortilla. Keeping the filling balanced makes the wrap much easier to roll and eat, and it is also less likely to become soggy.
Other Tips To Keep In Mind:
- Slice thin: I cut the vegetables into thin strips so they fit neatly, and do not tear the tortilla, or create awkward bites.
- Roll tight: I roll the wrap tightly and place it seam side down when I cut it. If it still falls apart, secure it with a toothpick until you are ready to eat it.
- Use a ripe avocado: An avocado with a creamy texture that allows for spreading, that can also still hold its shape, works best for this wrap.
- Avoid vegetables with a lot of moisture: I prefer not to use vegetables or fruits like tomatoes and pineapples on these wraps unless I am certain that they are going to be eaten immediately. If left to sit, the moisture soaks into the tortilla, making it soft and causing it to break apart.
📖 Variations
These are some of my favorite variations of this vegan hummus avocado wrap that I have made:
Protein boost: Instead of hummus, I add 1/2 cup of cooked chickpeas and quinoa for a heartier filling, and replace the creamy hummus with smashed avocado spread. I have this for lunch if I know I am headed to the gym after work.
Meatball wrap: I add a few tofu meatballs to the center of the wrap, and top it with the fresh greens. This one can be a bit trickier to eat, but my kids love it.
Mexican slaw wrap: Instead of lettuce, I use my Mexican coleslaw with cilantro lime dressing. This version is best eaten immediately and pairs really well with some crispy air fryer tempeh.
🍽 Serving Suggestions
These vegan hummus avocado wraps are an excellent choice for school or work lunches. I recommend serving them with a variety of other wholesome and tasty snacks that can keep your family satisfied until they get home. If you have access to a refrigerator or an insulated lunch bag, make sure to include an ice pack, so that you can add a fresh side of cottage cheese with fruit, and some vegan peanut butter cups for dessert.
My husband recently had a long work day coming up, and while the company was willing to order lunch and dinner for the employees, my husband opted to bring a packed lunch from home instead. I made one of these vegan wraps, a smashed chickpea salad sandwich, and included a few pieces of avocado sushi roll. And to make sure he had enough to snack on, I packed a separate container with some garlic parmesan kale chips and a few vegan Rice Krispie treats. His work colleagues asked if they could place their dinner orders with me next time. Ha!
🧊 Storing And ♨️ Reheating
Refrigeration: I wrap leftovers in parchment paper and store them in an airtight container in the fridge for up to 2 days.
Freezing: These wraps are not suitable for freezing as the texture of the vegetables and filling changes once thawed.
Reheating: This wrap does not require reheating and is best served slightly cold or at room temperature.
❓Recipe FAQs
Avocados brown due to oxidation. This is completely natural and does not affect the taste, but it can look less appealing. To combat this, I place my avocado slices on a plate and squeeze over some fresh lemon juice, coating each side, then I dry them off slightly before adding them to the wrap.
This usually comes down to the order in which you have layered your fillings. You may think that the ordering makes no difference, but it really does, especially if you do not plan on eating the wrap immediately. I recommend starting with a dry base instead of a thick layer of hummus. Spread the hummus over a base layer of lettuce, baby spinach, or arugula. This prevents the wrap from being in direct contact with the hummus and absorbing the moisture. Be sure to place vegetables with a higher water content in the center of the filling layers, and top with another buffer layer of greens like pea shoots or watercress before rolling.
Yes, they are as long as you follow a few simple food safety guidelines. First, I make sure the assembled wraps are refrigerated within two hours of being made. The fresh vegetables and protein-rich hummus sitting at room temperature for too long are ideal breeding grounds for bacteria. I refrigerate in an airtight container or wrapped tightly in plastic wrap for no more than 24 hours. Then, when I pack it into lunchboxes, I always add an ice pack in the container to keep the wrap fresher for longer, especially during warmer months.
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📋 Recipe Card
Vegan Hummus Avocado Wrap
Bright, creamy, and ready in 10 minutes, this vegan hummus avocado wrap is one of my favorite fresh and filling meals. It is light enough for lunchboxes but filled with wholesome ingredients that keep you sustained until dinner. I build it with whole wheat tortillas, creamy avocado, and smooth hummus, then pile fresh crisp vegetables for a perfect mix of textures.
Servings: 2
Calories: 387kcal
- My #1 Secret Tip for this vegan hummus avocado wrap recipe is to avoid overfilling the tortilla. Keeping the filling balanced makes the wrap much easier to roll and eat, and it is also less likely to become soggy.
- Slice thin: I cut the vegetables into thin strips so they fit neatly, and do not tear the tortilla, or create awkward bites.
- Roll tight: I roll the wrap tightly and place it seam side down when I cut it. If it still falls apart, secure it with a toothpick until you are ready to eat it.
- Use a ripe avocado: An avocado with a creamy texture that allows for spreading, that can also still hold its shape, works best for this wrap.
- Avoid vegetables with a lot of moisture: I prefer not to use vegetables or fruits like tomatoes and pineapples on these wraps unless I am certain that they are going to be eaten immediately. If left to sit, the moisture soaks into the tortilla, making it soft and causing it to break apart.
Serving: 1wrap | Calories: 387kcal | Carbohydrates: 45g | Protein: 10g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Sodium: 457mg | Potassium: 885mg | Fiber: 14g | Sugar: 8g