A quick lunch you can prepare in just 15 minutes, this Grilled Vegetable Hummus Wrap has a smoky, savory balsamic flavor that's perfect for lunch.
"I love this dish. It looks and sounds so healthy and delicious. Thanks for sharing." -Ophelia Tang
A Quick Look At The Recipe
- ⏲️Ready In: 10 Minutes
- 👪Serves: 2 Wraps
- 🍽 Calories and Protein: 441 kcals and 16 grams of protein
- 📋Main Ingredients: Bell Pepper, button mushrooms, hummus, red onion and wraps.
- 📖 Dietary Notes: Dairy-free, gluten-free, and vegetarian.
- ⭐ Why You'll Love It: These grilled veggie and hummus wraps are quick and full of bold flavor and perfect for a light lunch.
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Trying to up your veggie intake, but don’t have hours to meal prep? Same. On busy days, I basically live on quick mini-meals (like this soba noodle bowl), and this grilled vegetables wrap is one of my go-to “throw it together and move on” lunches.
It’s packed with roasted/grilled veggies (without the boredom of another salad) and gives major flavor thanks to creamy hummus + a balsamic drizzle. It’s super easy to prep; just store the veggies separate so the wrap doesn’t get soggy. Rotate it with tuna salad stuffed peppers toss it into your weekly rotation alongside other quick meals from the Busy Moms Cookbook.
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💭Why You'll Love This Recipe
Quick prep: It's made in just 15 minutes making it perfect for a quick lunch or light dinner.
Versatile: Naturally vegetarian, you can easily add extra protein to the grilled veggie wrap and pair it with a simple salad for a larger meal.
Meal prep-friendly: This recipe works beaituflly for meal prep, just make sure to store your vegetables in a separate container so that nothing gets soggy.
Ingredients and Substitutions
- Gluten-free wraps: Totally optional, but if you're following a gluten-free diet, you obviously need them. I prefer corn-based ones as I find they hold together well. However, cauliflower wraps or Almond flour wraps can be used too.
- Vegetables: Any vegetables you have in the fridge will work for the healthy veggie wrap recipe. My go-tos are often bell peppers, sliced zucchini, red onion, and mushrooms, which also help if you want to make a few vegan recipes from the Biggest Loser.
- Hummus: Use a traditional store-bought hummus or make your own. When I have some in the fridge, I use green hummus. Dairy-free tzatziki sauce is also a tasty swap.
- Hemp hearts: These won't make or break your wrap if you don't have them. They just a punch of plant-based protein and nutrients.
See the recipe card for full information on ingredients and quantities.
Flavor Variations
Sauces: Try a roasted red pepper hummus, white bean hummus or even dairy-free tzatziki sauce for an easy swap.
Flavored vinegars: My mom got me a set of flavored balsamic vinegars for Christmas one year, and it was bliss! Try adding a "truffle" blasmic or "mandarin orange".
Protein: I love the base of this vegetable and hummus wrap, but I personally prefer to add more protein. Leftover chimichurri shrimp, Dutch oven chicken, the salmon from a salmon poke bowl, or slow cooker steak bites are all great options here and in a chicken pita.
How To Make a Grilled Vegetable Hummus Wrap
Step 1: Drizzle your veggies in olive oil and balsamic vinegar before cooking them for 5-6 minutes. Smear a generous amount of hummus on each wrap.
Step 2: Chop the grilled vegetables and divide them evenly on the wraps.
Step 3: Add on the leafy greens and hemp hearts.
Step 4: Roll up the roasted veggie wrap and enjoy!
Expert Tips
Cool the veggies before wrapping. When the vegetables are hot and steaming, they can make the wraps soggy. So, let them cool 10-15 minutes before assembling your lunch.
Slice veggies long and thin if possible. Long strips wrap better than chunks (and the wrap doesn’t explode when you roll it). Zucchini is wonderful for this.
Gluten-free tortillas tend to cracker more easily once stuffed. So, warm them for 10-15 seconds before you assemble the wraps to prevent tearing.
How To Serve and Meal Prep The Wraps
Some of our favorite ways to serve the grilled vegetables wrap is as follows:
- With an easy spinach salad
- On the side of roasted, dairy-free tomato soup
- With some scrambled eggs for a quick dinner
How to meal prep them: Grill the vegetables, then let them cool completely (this prevents soggy wraps). Store them in an airtight container in the fridge for up to 3 days.
When you’re ready to eat, reheat the veggies in the microwave and assemble the wrap fresh with hummus so everything stays crisp and not watery.
Grilled Vegetables Hummus Wrap FAQs
Any vegetables work well for grilled veggie and hummus wraps. Try using a mixture of bell peppers, zucchini, cherry tomatoes, and red onions. Mushrooms are wonderful too, but they do give off a lot of liquid.
To keep hummus wraps from getting soggy, let the grilled veggies cool completely and pat off any extra moisture before assembling. Spread the hummus in a thicker layer so that it can act like a barrier, and place greens like spinach in between the hummus and veggies.
Any wrap can work for hummus and veggie wraps. However, I find that corn tortillas hold up the best and tend not to become soggy from the vegetables.
More Easy Dairy-Free Lunch Recipes You'll Love
If you tried this Grilled Vegetables Wrap Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Grilled Vegetables Wrap
Video
Equipment
- Tongs for grilling
Ingredients
- 2 large wraps gluten-free as needed
- 1 bell pepper sliced into quarters
- 8 button mushroom destemmed
- ½ red onion peeled and separated
- 2 leafy greens
- 3 tablespoons hummus
- 2 tablespoons avocado oil
- 2 tablespoons balsamic vinegar
- 3 tbs hemp hearts
Instructions
- Get the grill going. I heat mine to just over medium. While it's heating, place the peppers, mushrooms, and onion into a bowl. Drizzle the oil and balsamic vinegar over the vegetables and toss.
- Grill the veggies by placing them on the main grill about an inch apart. Cook for 5-6 minutes but keep a close eye on them so they don't burn! Turn them once. Every grill is slightly different. You want the veggies to be soft but not scalded.
- Prepare the wraps: bring in the cooked veggies and slice them to make them easier to eat. Let them cool for a few minutes and dab any excessive moisture off of them.
- Split the hummus and dallop smear it evenly onto the wraps. Top the hummus with leafy greens, hemp hearts, and finally the vegetables.
- Roll the wraps up and enjoy!
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Shelby S says
So light it's perfect for lazy summer nights.
Elizabeth Brico says
I love grilled veggies too! and hummus. Just take out the feta and I'm down! Yum.
fitasamamabear says
I'm currently pregnant so I've been rocking mine without feta too- you still can't go wrong. It's so tasty!
Lynn says
Yum, that looks so good. I've gotten used to eating Paleo and RP so I need to have meat with my veggies. What would you recommend to go along with the wrap?
fitasamamabear says
I love this wrap with grilled chicken! Shred it up and put it into the wrap- super tasty!
Heather says
I really need to try this... I have these underlying thoughts when it comes to food, that I always need to add chicken or something, so I need to try more stuff with "just" veggies!
Also just wanted to drop you a quick note to let you know that I nominated you for a Blogger Recognition Award.
Here's the link to my post about it, where you will see the nominations.
Hope you don't mind! Let me know what you think!
fitasamamabear says
Hey Heather- thanks millions for the nominations, that's so sweet! I actually was the same as you and definitely felt the need to always add meat. While I'm still a meat eater I've relaxed in recent years and come to love more plant based meals. It's hard to break the habit though!
Kate says
Yum! I love veggie wraps. I should make them more often...I ate them all the time in college. THanks fr reminding me how great they are! 🙂
fitasamamabear says
I adore them! Glad I gave you the reminder, enjoy the tastiness!
Chastity says
These veggie wraps look ? I would definitely have to add grilled shrimp or chicken to it. I like the idea especially for the hot weather season. Thanks for sharing this flavorful recipe ??.
fitasamamabear says
It's a tasty one! I eat them with chicken all the time too- either way they work. Enjoy 😀
Ophelia Tang says
I love this dish. It looks and sounds so healthy and delicious. Thanks for sharing.
fitasamamabear says
It's a tasty- and simple- one! I'm addicted to grilled veggies so I love it!
The Crumby Vegan says
You know I had never thought about making this at home. I love eating this out so why had it never occured to me to make it at home haha! This is super easy for me to veganise too because I have a great block of vegan feta. Thanks for the mega idea ?
fitasamamabear says
You're welcome- glad I could help 😀 I know, I eat them everywhere too and they're so so simple! Which vegan feta do you use? I haven't found a brand of vegan cheese I like...
Alexandra Backshell says
These sound absolutely delicious !! Cant wait to try them out! x
fitasamamabear says
Thanks! I'm obsessed with grilled veggies so I love it!
Rhonda Swan says
This looks like an excellent recipe and an unstoppable crowd pleaser!
fitasamamabear says
Thanks- I love grilled veggies!