This wrap is two large whole-grain tortillas loaded with hummus, ripe avocado, mixed greens, cucumber ribbons, and sun-dried tomatoes — no cooking required and ready in 20 minutes. At 383 calories and 13 grams of protein per wrap, it holds up as a real lunch rather than a snack. If you need a reliable packed meal that doesn’t turn into a soggy mess by noon, this is it.
About the ingredients
- Sun-dried tomatoes: Buy the dry-packed kind in bags, not the ones jarred in oil. They’re easier to chop and won’t make the wrap greasy. If you only have oil-packed, pat them dry with a paper towel first.
- Hummus: Store-bought works fine, but check the label — some brands add a lot of water and the spread turns runny inside a wrap. A thicker hummus holds the fillings in place better.
- Whole-grain tortillas: Look for large burrito-size tortillas (10–12 inches). Smaller ones won’t close properly around this volume of filling.
- Mixed greens: Arugula adds a mild bitterness that cuts through the richness of the avocado and hummus. If you’re using only spinach or lettuce, add a little extra lemon juice to compensate.
Why this recipe works
Spreading hummus directly on the tortilla before adding anything else does two things: it acts as a moisture barrier so the tortilla doesn’t go limp, and it anchors the avocado slices so they don’t slide out when you roll. The cucumber ribbons — cut with a peeler rather than sliced into rounds — lie flat and distribute crunch evenly through every bite instead of bunching up in one spot. These two small choices are what separate a wrap that holds together from one that falls apart at the first bite.
Mistakes to avoid
- Using underripe avocado: A firm avocado won’t slice cleanly and the flavor is bland. Press gently near the stem end — it should yield slightly. If yours isn’t ready, a ripe one from the store is worth the trip.
- Overloading the center: Piling all the filling in the middle makes rolling impossible without blowouts. Spread everything to within an inch of the edges and distribute it evenly across the whole surface.
- Skipping the lemon juice on the avocado: The recipe calls for a drizzle over the finished wrap, but if you’re making these ahead, squeeze a little lemon directly onto the avocado slices before rolling. It slows browning significantly.
- Rolling loosely: A loose roll lets air pockets form and the wrap unravels when you pick it up. Pull the tortilla back toward you firmly as you roll to keep it tight.
- Adding wet vegetables without drying them: Cucumber holds a lot of water. After peeling into ribbons, blot them with a clean towel — skip this and the bottom of the wrap turns wet within 30 minutes.
Storage and reheating
Assembled wraps keep in the fridge for up to 24 hours if wrapped tightly in parchment and then foil — plastic wrap alone lets them dry out. Beyond 24 hours the avocado discolors and the tortilla softens too much to recover. These don’t freeze well; the avocado turns watery when thawed. If you want to prep ahead, store the hummus-spread tortillas and the sliced vegetables separately in the fridge, then assemble right before eating — that gets you about 3 days of components ready to go. No reheating needed or recommended; this is a cold wrap.
Avocado and Hummus Wrap
Ingredients
- 1 cup hummus preferably homemade, or store-bought quality hummus
- 1 large ripe avocado halved, pitted, and sliced
- 1 cup mixed greens such as arugula, spinach, and lettuce
- 1 medium cucumber sliced into thin ribbons with a vegetable peeler
- 4 large sun-dried tomatoes chopped
- 2 slices whole-grain tortillas large
- 1 tbsp lemon juice freshly squeezed
- 1 pinch salt to taste
- 1 pinch ground black pepper to taste
Instructions
- Begin by spreading 1/2 cup of hummus onto each whole-grain tortilla, creating an even layer.
- Lay the sliced avocado evenly across the hummus on each tortilla.
- Add a handful of mixed greens and cucumber ribbons on top of the avocado slices.
- Sprinkle chopped sun-dried tomatoes evenly over the mixed greens.
- Drizzle each wrap with a touch of fresh lemon juice and season with a pinch of salt and pepper to elevate the flavors.
- Roll each tortilla tightly, tucking in the sides as you go, to seal the ingredients within the wrap.
- Slice each wrap diagonally for an elegant presentation and serve immediately.
Notes
Nutrition
Common questions
Can I add more protein to make this more filling?
Yes — stir a tablespoon of tahini into the hummus layer or tuck in a handful of roasted chickpeas before rolling. Edamame or thin slices of baked tofu also work well and add substantial protein without changing the flavor profile much.
My avocado is browning by lunchtime. What can I do?
Squeeze lemon juice directly onto the avocado slices before they go into the wrap, not just as a final drizzle. The acid slows oxidation for several hours, which is enough to get through a packed lunch.
Can I use a spinach or tomato tortilla instead of plain whole-grain?
Yes, any large flavored tortilla works here. Just make sure it’s still a burrito-size tortilla — the filling volume requires the extra surface area to roll cleanly.
Is the 20-minute prep time accurate, or is that optimistic?
It’s accurate if your avocado is already ripe and you’re using store-bought hummus. Making hummus from scratch adds another 10–15 minutes. The cucumber ribbons take the most hands-on time — a sharp peeler makes it faster.
How do I keep the wrap from falling apart when I eat it?
Slice it diagonally and keep the parchment or foil wrapped around the bottom half as you eat — the same way you’d hold a burrito. This is the single most effective trick for keeping a loaded wrap intact, and it requires no extra effort if you’re already wrapping it for transport.
More plant-based recipes to try
- Mediterranean Roasted Veggie Wraps
- California Veggie Wrap Recipe
- Mediterranean Lentil Power Bowl
- Vegan Greek Gyro Bowl