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

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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.

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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