Gluten-Free Hummus Wrap

Gluten-Free Hummus Wrap

Julia

This Gluten-Free Hummus Wrap is the perfect solution for busy mornings when you need a nutritious meal that won't slow you down. Packed with protein-rich hummus, crisp vegetables, and wrapped in a soft gluten-free tortilla, this wrap delivers both flavor and sustenance in every bite. The creamy hummus serves as both a spread and a protein source, while fresh vegetables add satisfying crunch and vital nutrients.

Inspired by Mediterranean flavors, this wrap combines the beloved chickpea-based dip with colorful vegetables for a meal that's as beautiful as it is delicious. The gluten-free tortilla provides the perfect vehicle for these fresh ingredients, making it easy to enjoy on your commute, at your desk, or wherever your day takes you. Unlike many grab-and-go options, this wrap won't leave you feeling sluggish or hungry an hour later.

What makes this recipe special is its incredible versatility and simplicity. You can customize it with your favorite vegetables, add leafy greens for extra nutrition, or include optional ingredients like feta cheese or olives for a more Mediterranean flair. The wrap comes together in just 10 minutes with no cooking required, making it ideal for meal prep. Make several at once and wrap them tightly in parchment paper or foil for easy breakfasts or lunches throughout the week.

Whether you're following a gluten-free diet by necessity or choice, this wrap proves that dietary restrictions don't mean sacrificing flavor or convenience. It's naturally vegetarian, can easily be made vegan, and provides a balanced combination of carbohydrates, protein, and healthy fats to fuel your day.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

10 minutes
None servings
285 calories
Fat 9.00g
Carbs 42.00g
Protein 10.00g

Ingredients

2 largegluten-free tortillas, room temperature
1/2 cuphummus
1/2 mediumcucumber, thinly sliced
1/2 mediumred bell pepper, thinly sliced
1 mediumcarrots, shredded or julienned
1 cupbaby spinach or mixed greens, washed and dried
2 tbspred onion, thinly sliced (optional)
2 tbspfeta cheese, crumbled (optional)
4 wholekalamata olives, sliced (optional)
1 tsplemon juice, fresh squeezed (optional)
salt and black pepper, to taste (optional)

Equipment

Cutting board
spoon
sharp knife
parchment paper or aluminum foil
microwave
vegetable peeler or grater

Clean Eating

Exemplifies clean eating with whole, minimally processed ingredients like fresh vegetables, homemade hummus, and whole food proteins. The recipe avoids artificial additives and focuses on nutrient-dense, recognizable ingredients.

Flexitarian Diet

Perfectly aligned with flexitarian principles, this wrap centers on plant-based ingredients with optional feta cheese as a small animal protein addition. The recipe prioritizes vegetables and legumes while allowing flexible protein options.

Gluten-Free Diet

Specifically designed as a gluten-free recipe using gluten-free tortillas, this wrap ensures those with gluten sensitivities can enjoy a nutritious, flavorful meal without compromising dietary restrictions.

Mediterranean Diet

This wrap perfectly embodies Mediterranean diet principles with its emphasis on hummus (legumes), fresh vegetables, olive oil, and optional feta cheese. The ingredients reflect traditional Mediterranean flavors and nutritional balance.

Mindful Eating

This wrap encourages mindful eating through its diverse textures, vibrant colors, and whole food ingredients. It promotes sensory engagement and satisfaction through a balanced, visually appealing meal.

Plant-Based Diet

A plant-based friendly recipe featuring protein-rich hummus, diverse vegetables, and gluten-free tortilla without any animal products. The wrap provides a balanced, nutrient-dense meal using only plant ingredients.

Vegetarian Diet

This vegetarian wrap offers complete protein from hummus and feta cheese, combined with fresh vegetables and a gluten-free tortilla. It provides a balanced, satisfying meal without any meat products.

Instructions

1

Lay the gluten-free tortillas flat on a clean work surface or large cutting board. If the tortillas are cold from the refrigerator, let them come to room temperature for easier rolling, or warm them briefly in the microwave for 10-15 seconds to make them more pliable.

1 min
2

Spread 1/4 cup of hummus evenly over each tortilla, leaving about 1 inch clear around the edges. Use the back of a spoon to create an even layer that will help the other ingredients stick and prevent the wrap from falling apart.

1 min
3

Layer the baby spinach or mixed greens down the center of each tortilla, creating a line of greens that runs horizontally across the middle. This creates a base for the other vegetables.

1 min
4

Arrange the sliced cucumber, red bell pepper, and shredded carrots on top of the greens, distributing them evenly between the two wraps. Layer them in neat rows for easier rolling and better presentation.

2 min
5

If using optional ingredients, add the sliced red onion, crumbled feta cheese, and sliced olives on top of the vegetables. Drizzle with fresh lemon juice if desired, and season lightly with salt and black pepper to taste.

1 min
6

To roll the wrap, fold the bottom edge of the tortilla up and over the filling, tucking it tightly underneath. Fold in both sides toward the center, then continue rolling away from you until the wrap is completely sealed.

1 min
7

Cut each wrap in half diagonally with a sharp knife to make it easier to eat and to showcase the colorful layers inside. Serve immediately, or wrap tightly in parchment paper or aluminum foil for a grab-and-go meal.

1 min

Frequently Asked Questions