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Fresh veggies are grilled to perfection and packed in this healthy Hummus Wrap! This is the perfect easy, healthy wrap recipe!
This hummus veggie wrap is packed with grilled zucchini, veggies, cheese and hummus! It is my version of Jason’s Deli Zucchini Grillini, and it is great and so simple!
For this recipe, sliced zucchini is tossed in olive oil and sprinkled with salt and pepper then grilled. The grilled zucchini is then placed on a nice big tortilla topped with kale, red onion, tomatoes, cheese, and then a heaping dose of hummus. The flavors pair so perfectly together, the grilled zucchini is a little tender and helps to melt the cheese, the cool hummus and the crisp kale all work so well together.
One of my favorite things about this is how versatile it is. You can change up the veggies based on your personal preferences. Don’t have kale? No big deal, just throw in some spinach! Just use whatever fresh summer produce you have on hand!
Just be sure not to skimp on the hummus. It is what makes the whole wrap come together so nicely. If you’re looking for another healthy wrap idea, try this Cajun Turkey Wrap or this Greek Chicken Wrap!
Ingredients for a Hummus Wrap
This simple vegetarian wrap has a handful of basic ingredients. This is the kind of meal that you can prepare in just a few minutes on a busy night or have for a quick lunch. Also, depending on the type of cheese and hummus you use you can switch up the flavors from time to time with little effort.
Here’s what I used in this hummus veggie wrap recipe:
- Zucchini
- Tomatoes
- Red onion
- Kale
- Cheese (I like white cheddar or chipotle gouda cheese)
- Tortillas (I use a gluten free tortilla)
- Hummus
How to Make a Hummus Wrap
This healthy tortilla wrap takes less than 15 minutes to prep. Here are the basic steps to making it:
- Heat a skillet or grill to medium heat.
- Remove the ends from the zucchini and slice lengthwise into strips.
- Toss sliced zucchini in olive oil and sprinkle with salt and pepper.
- Place sliced zucchini directly on grill and cook until tender.
- Place the tortillas on grill until grill marks are visible and tortillas are pliable.
- Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices.
- Wrap tightly and enjoy immediately.
How Can I Make This a Low-Carb Meal?
If you want to cut back on your carb intake, I recommend buying low-carb tortillas or making your own zucchini keto tortillas.
Tips for Making a Healthy Wrap
- I used a grill pan to cook the zucchini, but you can sauté it in a skillet if that’s better for you.
- I like to use a classic hummus, but you can make your own or use whatever flavor you like most.
- Be sure to grill the tortillas before assembling the wraps, otherwise they might split. The heat from the grill makes the tortillas pliable!
More Healthy Wrap Recipes:
Grilled Zucchini Hummus Wrap
Annie Holmes
Fresh veggies are grilled to perfection and packed in this healthy Hummus Wrap! This is the perfect easy, healthy wrap recipe!
Prep Time 10 minutes mins
Cook Time 6 minutes mins
Total Time 16 minutes mins
Course Main Dish
Cuisine American
Servings 2
Calories 307 kcal
Ingredients
- 1 whole zucchini ends removed and thinly sliced
- salt and pepper to taste
- 1 tablespoon olive oil
- 1 tomato sliced (or handful of cherry tomatoes)
- 1/8 cup sliced red onion
- 1 cup kale tough stems removed
- 2 slices white cheddar or chipotle gouda cheese
- 2 large tortillas I use Mission gluten-free
- 4 tablespoons hummus
Instructions
Heat a skillet or grill to medium heat.
Remove the ends from the zucchini and slice length wise into strips. Toss sliced zucchini in olive oil and sprinkle with salt and pepper.
Place sliced zucchini directly on grill and let cook for 3 minutes, turn and cook for 2 more minutes.
Set zucchini aside.
Place the tortillas on grill for approximately one minute, or just until grill marks are visible and tortillas are pliable.
Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices.
Wrap tightly and enjoy immediately.
Video
Nutrition
Serving: 1 wrapCalories: 307kcalCarbohydrates: 11gProtein: 9gFat: 26gSaturated Fat: 7gCholesterol: 20mgSodium: 342mgFiber: 4gSugar: 1g
Keyword healthy wraps, hummus veggie wrap, hummus wrap, vegetarian wrap ideas
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FAQs
Place the tortillas on grill until grill marks are visible and tortillas are pliable. Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices. Wrap tightly and enjoy immediately.
How many carbs in a veggie wrap with hummus? ›
Trader Joe's Veggie Wrap With Hummus (1 serving) contains 61g total carbs, 53g net carbs, 9g fat, 12g protein, and 370 calories.
What is hummus wrap made of? ›
Place 3 heaped tablespoons hummus (about ¼ cup) on top of the lettuce on the bottom half of the tortilla. Top with the red pepper, the cucumber and a few leaves of mint if desired. Fold the bottom edge of the tortilla over the filling. Fold in the sides, then roll up, squeezing the tortilla so that the roll is compact.
Do hummus wraps get soggy? ›
Juicy ingredients like tomatoes will make the tortilla soggy, and no one likes a soggy hummus wrap! Wrap them up in foil. This step will help keep them sealed nice & tightly if you're taking them on the go.
How many calories in a grilled veggie wrap? ›
Nutrition Facts
1 wrap: 332 calories, 14g fat (6g saturated fat), 26mg cholesterol, 632mg sodium, 39g carbohydrate (9g sugars, 4g fiber), 13g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 2 fat.
Is hummus OK to eat on a low carb diet? ›
It's possible to eat small amounts of hummus on a keto diet with careful planning. Still, keto-friendly dips and spreads may be more satisfying. You could opt for a keto hummus that replaces cauliflower or avocado for the chickpeas to keep the carbohydrates lower and pair it with non-starchy vegetables.
Can you eat hummus on no carb diet? ›
Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.
Is hummus better for you than mayonnaise? ›
It makes a great sandwich spread, too. Try it instead of mayo. You'll get more protein and fiber for half the calories you would from mayonnaise. Hummus adds 1 gram of fat to your lunch box, compared to 5 grams for regular mayo.
How do you keep hummus wraps from getting soggy? ›
Hummus wraps won't get soggy if you eat them within 30 minutes of making them. If you want to store wraps longer, assemble the wrap a bit differently. Top the tortilla or flatbread with lettuce or spinach leaves first, then add the hummus on top. This lettuce barrier will keep the wraps fresh until lunchtime.
What is the healthiest thing to dip in hummus? ›
“Get creative with different veggies—sliced peppers, jicama, radish slices, celery, cherry tomatoes, snap peas, cucumbers, cauliflower, and broccoli florets are all great ways to change up what you dip into hummus,” Michalczyk says. You'll get a great crunch and tons of nutrition.
If , for some reason, you ended up using more liquid than you should have or if you still want a thicker consistency, you can add a bit more tahini. And if you chill the hummus for an hour or so before adding any garnish, that should help as well.
What does it mean when hummus is watery? ›
Why is my Hummus Watery and Runny? This is the opposite of the previous issue and is the result of too much liquid. In this instance, the best way to thicken it back up is by adding more chickpeas.
Does a wrap have more calories than bread? ›
Typically wraps will have more calories and carbs than a regular slice of bread, because wraps are more condensed." You could argue that some wraps—like Mission, which clocks in at 210 calories—have less calories than two slices of bread, which typically hover between 160 to 240 calories total.
Why are veggie wraps healthy? ›
This Ultimate Fresh Veggie Wrap is made with healthy, whole-food, plant-based ingredients and is filled with fresh veggies and delicious spreads and sauces that are high in fiber and other nutrients making it a great weight loss food.
Is grilled chicken wrap unhealthy? ›
Is a grilled chicken wrap fattening? Not really! These healthy chicken wraps are loaded with lean chicken breasts, beans, vegetables with a little cheese, and Mexican mayo. If you're concerned about the amount of fat, try using reduced-fat cheese and mayonnaise.
How many carbs in a hummus wrap? ›
Nutrition Facts
| Nutrient | Value |
|---|
| Total Carbohydrates | 49g |
| Net carbs | 41g |
| Fiber | 8g |
| Sugar | – |
83 more rowsDon't overstuff the wrap. Tightly roll it up. Per wrap: 212 calories; 5g fat; 1g saturated fat; 466mg sodium; 0mg cholesterol; 36g carbohydrates; 5g dietary fiber; 7g sugars; 8g protein; 404mg potassium.
How many carbs in a veggie tortilla wrap? ›
Calories in Veggie Wrap
| Calories | 265.4 |
|---|
| Sodium | 695.6 mg |
| Potassium | 840.0 mg |
| Total Carbohydrate | 46.0 g |
| Dietary Fiber | 10.0 g |
8 more rowsThere are 210 calories in 1/2 wrap (170 g) of Trader Joe's Veggie Wrap with Hummus. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
