Hummus and Bell Pepper Wraps with Cucumber-Dill Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Crunchy bell peppers and creamy hummus wrapped in whole wheat tortillas, accompanied by a refreshing cucumber-dill sauce for a satisfying no-cook lunch. This mediterranean-inspired no cook (gluten-free) ready in about 12 minutes blends inch whole wheat tortillas, hummus, thinly sliced bell peppers into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 290 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 12 min Serves 4 Mediterranean cuisine 290 cal/serving
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Ingredients

Instructions

  1. Step 1: Lay each 8-inch whole wheat tortilla flat on a clean surface and spread 1/4 cup hummus evenly across the center, leaving a 1-inch border.
  2. Step 2: Top the hummus with 1/4 cup thinly sliced bell peppers, 1/4 cup shredded carrots, and 1/4 cup thinly sliced cucumber.
  3. Step 3: In a small bowl, mix 2 tbsp plain Greek yogurt, 1 tbsp fresh dill, 1/2 tsp lemon juice, and 1/4 tsp salt to create the sauce; drizzle half over the vegetables.
  4. Step 4: Fold the sides of the tortilla inward, then roll tightly from the bottom to encase the filling completely.

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Frequently asked questions

How long does Hummus and Bell Pepper Wraps with Cucumber-Dill Sauce take to make?

Total time is about 12 minutes (12 min prep + 0 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Hummus and Bell Pepper Wraps with Cucumber-Dill Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Hummus and Bell Pepper Wraps with Cucumber-Dill Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Hummus and Bell Pepper Wraps with Cucumber-Dill Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Hummus and Bell Pepper Wraps with Cucumber-Dill Sauce gluten-free?

Yes — this recipe is tagged gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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