Password-Protected Hummus and Veggie Wrap
A protein-rich wrap with creamy hummus, shredded vegetables, and citrus herb dressing. This mediterranean (gluten-free) ready in about 15 minutes blends hummus, whole wheat tortillas, 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 300 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.
Ingredients
- 1/2 cup hummus
- 4, large whole wheat tortillas
- 1 cup, shredded carrots
- 1/2 cup, shredded red cabbage
- 1/4 cup, sliced cucumber
- 1/4 cup, chopped red bell pepper
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: In a small bowl, whisk together 2 tbsp lemon juice, 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper to make the dressing.
- Step 2: Spread 2 tbsp hummus evenly over each warmed tortilla, leaving a 1-inch border around edges.
- Step 3: Top each tortilla with 1/4 cup shredded carrots, 1/4 cup shredded red cabbage, 1/4 cup sliced cucumber, and 1/4 cup chopped red bell pepper.
- Step 4: Drizzle dressing over vegetables and sprinkle with a pinch of salt and black pepper.
- Step 5: Roll up each tortilla tightly, tucking in the sides as you go, then cut diagonally in half and serve immediately.
Frequently asked questions
How long does Password-Protected Hummus and Veggie Wrap take to make?
Total time is about 15 minutes (15 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 Password-Protected Hummus and Veggie Wrap?
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 Password-Protected Hummus and Veggie Wrap?
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 Password-Protected Hummus and Veggie Wrap 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 Password-Protected Hummus and Veggie Wrap 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.
What others are saying
- ★★★★★
This hummus wrap is my new lunch obsession! The password feature was a fun twist to keep it safe from my kids.
- ★★★★★
Amazingly fresh and flavorful. My family loved the Mediterranean twist on a classic wrap.
- ★★★★☆
The hummus was great, but the veggies were a bit soggy from the wrap. Maybe drain them better next time.
