Kid-Friendly Rainbow Veggie Wrap with Creamy Hummus

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

A colorful wrap filled with crunchy fresh vegetables and smooth hummus, perfect for a healthy kid-friendly lunch. This mediterranean-inspired kid friendly (vegetarian) ready in about 10 minutes blends large whole wheat tortillas, hummus, shredded carrots 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 280 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: 10 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Lay one of the 4 large whole wheat tortillas flat on a clean surface. Spread 1/4 cup of hummus evenly over the tortilla, leaving a 1-inch border around the edges.
  2. Step 2: Arrange 1/4 cup shredded carrots, 1/4 medium julienned cucumber, 1/4 small thinly sliced red bell pepper, and 1/4 cup baby spinach leaves in a line down the center of the tortilla. Sprinkle 2 tbsp shredded cheddar cheese on top and season with 1/16 tsp salt and 1/16 tsp black pepper.
  3. Step 3: Carefully roll the tortilla tightly from one edge to the other to enclose the filling, then slice the wrap into 2-inch pieces for easy eating.
  4. Step 4: Repeat these steps with the remaining tortillas and ingredients to make 4 wraps total.

Frequently asked questions

How long does Kid-Friendly Rainbow Veggie Wrap with Creamy Hummus take to make?

Total time is about 10 minutes (10 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 Kid-Friendly Rainbow Veggie Wrap with Creamy Hummus?

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 Kid-Friendly Rainbow Veggie Wrap with Creamy Hummus?

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 Kid-Friendly Rainbow Veggie Wrap with Creamy Hummus 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 Kid-Friendly Rainbow Veggie Wrap with Creamy Hummus vegetarian?

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

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