Grilled Veggie & Hummus Wrap – A Fresh, Flavor-Packed Lunch

If you’re craving a satisfyingly fresh lunch that’s easy to make and easy to love, this Grilled Veggie & Hummus Wrap has your back. It’s colorful, crunchy, and full of bright, savory flavor from charred vegetables and creamy hummus. You can meal-prep the components ahead of time, then build a wrap in minutes.

It travels well, works hot or cold, and feels hearty without being heavy. Whether you’re plant-based or just veg-curious, this one earns a spot in your weekly rotation.

Grilled Veggie & Hummus Wrap – A Fresh, Flavor-Packed Lunch

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Servings 2 servings

Ingredients

  

• 4 large tortillas (whole wheat, spinach, or your favorite)
• 1 cup hummus (classic, roasted red pepper, or garlic)
• 1 medium zucchini, sliced lengthwise into 1/4-inch strips
• 1 small eggplant, sliced into 1/4-inch rounds (optional, but delicious)
• 1 red bell pepper, cored and cut into thick panels
• 1 small red onion, sliced into thick rings
• 1 cup baby spinach or mixed greens
• 1/2 cup cucumber, thinly sliced (for crunch)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika (or regular paprika)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste
• Juice of 1/2 lemon (plus extra wedges for serving)
• Optional add-ins: crumbled feta, sliced olives, fresh herbs (parsley or basil), pickled onions, or a drizzle of tahini

Instructions

 

• Prep the grill or pan: Heat an outdoor grill, grill pan, or large skillet over medium-high. Lightly oil the grates or pan so the vegetables don’t stick.
• Season the vegetables: In a bowl, toss zucchini, eggplant, bell pepper, and red onion with olive oil, smoked paprika, cumin, oregano, garlic powder, salt, and pepper. Coat evenly.
• Grill to tender-crisp: Place the vegetables on the hot surface. Cook 3–4 minutes per side until charred in spots and tender but not mushy. Remove and let them cool slightly.
• Add brightness: Squeeze lemon juice over the warm grilled veggies. This wakes up the flavors and balances the smoky notes.
• Warm the tortillas (optional but recommended): Briefly warm each tortilla on the grill or in a dry pan for 15–20 seconds per side. Warm tortillas are more pliable and less likely to tear.
• Spread the hummus: Lay a tortilla on a board. Spread 2–3 tablespoons of hummus across the center, leaving space at the edges for rolling.
• Layer the fillings: Add a handful of spinach, a few slices of cucumber, and a generous portion of grilled vegetables. If using, sprinkle on feta, olives, or herbs.
• Roll it up: Fold the sides inward, then roll from the bottom up, keeping the filling snug. If the wrap seems loose, secure it with a toothpick or wrap it in parchment.
• Serve or sear: Eat as is, or return the wrapped tortilla to the pan for 1–2 minutes per side to seal and crisp the exterior slightly.
• Finish and enjoy: Cut in half. Add a squeeze of lemon or a drizzle of tahini if you like. Serve with extra greens or a simple side salad.

Why This Recipe Works

• Layered flavors: Grilling caramelizes the veggies, bringing out sweetness that pairs perfectly with tangy lemon and savory hummus.
• Great texture contrast: Soft tortilla, creamy hummus, tender grilled vegetables, and a crisp handful of greens keep every bite interesting.
• Quick and flexible: Use whatever vegetables you have. The method stays the same; the wrap still tastes amazing.
• Make-ahead friendly: Grill a batch of veggies on Sunday and build wraps all week for an easy lunch or light dinner.
• Nutritious and filling: Fiber, healthy fats, and plant protein help you stay energized without a post-meal slump.

Ingredients

• 4 large tortillas (whole wheat, spinach, or your favorite)
• 1 cup hummus (classic, roasted red pepper, or garlic)
• 1 medium zucchini, sliced lengthwise into 1/4-inch strips
• 1 small eggplant, sliced into 1/4-inch rounds (optional, but delicious)
• 1 red bell pepper, cored and cut into thick panels
• 1 small red onion, sliced into thick rings
• 1 cup baby spinach or mixed greens
• 1/2 cup cucumber, thinly sliced (for crunch)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika (or regular paprika)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste
• Juice of 1/2 lemon (plus extra wedges for serving)
• Optional add-ins: crumbled feta, sliced olives, fresh herbs (parsley or basil), pickled onions, or a drizzle of tahini

Step-by-Step Instructions

1. Prep the grill or pan: Heat an outdoor grill, grill pan, or large skillet over medium-high.

   Lightly oil the grates or pan so the vegetables don’t stick.

2. Season the vegetables: In a bowl, toss zucchini, eggplant, bell pepper, and red onion with olive oil, smoked paprika, cumin, oregano, garlic powder, salt, and pepper. Coat evenly.
3. Grill to tender-crisp: Place the vegetables on the hot surface. Cook 3–4 minutes per side until charred in spots and tender but not mushy.

   Remove and let them cool slightly.

4. Add brightness: Squeeze lemon juice over the warm grilled veggies. This wakes up the flavors and balances the smoky notes.
5. Warm the tortillas (optional but recommended): Briefly warm each tortilla on the grill or in a dry pan for 15–20 seconds per side. Warm tortillas are more pliable and less likely to tear.
6. Spread the hummus: Lay a tortilla on a board.

   Spread 2–3 tablespoons of hummus across the center, leaving space at the edges for rolling.

7. Layer the fillings: Add a handful of spinach, a few slices of cucumber, and a generous portion of grilled vegetables. If using, sprinkle on feta, olives, or herbs.
8. Roll it up: Fold the sides inward, then roll from the bottom up, keeping the filling snug. If the wrap seems loose, secure it with a toothpick or wrap it in parchment.
9. Serve or sear: Eat as is, or return the wrapped tortilla to the pan for 1–2 minutes per side to seal and crisp the exterior slightly.
10. Finish and enjoy: Cut in half.

    Add a squeeze of lemon or a drizzle of tahini if you like. Serve with extra greens or a simple side salad.

How to Store

• Grilled vegetables: Cool completely, then store in an airtight container in the fridge for up to 4 days. They reheat well or can be used cold.
• Hummus: Keep store-bought hummus sealed, or store homemade hummus in an airtight container for 4–5 days.
• Assembled wraps: Best eaten within 24 hours.

  If packing ahead, spread hummus in the center only and place greens in the middle to keep the tortilla from getting soggy.

• Freezing: Not recommended once assembled. However, you can freeze grilled veggies for up to 2 months. Thaw and pat dry before using.

Health Benefits

• High in fiber: Whole-grain tortillas, vegetables, and chickpeas support digestion and help you feel full longer.
• Plant-based protein: Hummus adds protein and minerals like iron and zinc, making this a balanced meatless meal.
• Heart-healthy fats: Olive oil and tahini (in hummus) provide unsaturated fats that support cardiovascular health.
• Antioxidants galore: Colorful veggies like peppers and onions bring vitamins A and C, plus phytonutrients that fight inflammation.
• Lower sodium control: Homemade seasoning lets you manage salt without sacrificing flavor.

What Not to Do

• Don’t overcook the vegetables: Mushy veggies make a soggy wrap.

  Aim for tender with a little bite.

• Don’t skip seasoning: Salt, spices, and lemon are key. Without them, the wrap can taste flat.
• Don’t overload the tortilla: Too much filling makes rolling difficult and messy. Keep it balanced.
• Don’t spread hummus to the very edge: Leave a border so it doesn’t squeeze out when you roll.
• Don’t assemble too far in advance: Moisture from veggies can soften the tortilla over time.

  Pack components separately if needed.

Alternatives

• Different spreads: Try pesto, baba ganoush, avocado mash, or a yogurt-garlic sauce instead of hummus.
• Protein add-ins: Add grilled tofu, chickpeas, falafel, or sliced chicken for extra protein.
• Cheese swaps: Feta is classic, but goat cheese, halloumi strips, or shredded mozzarella also work.
• Veggie variations: Use mushrooms, asparagus, broccoli, or sweet potatoes. Roast in the oven if grilling isn’t an option.
• Gluten-free option: Use gluten-free tortillas or sturdy lettuce leaves for a low-carb wrap.
• Spice profiles: Go Mediterranean with oregano and lemon, Middle Eastern with za’atar and sumac, or smoky-southwest with chili powder and lime.

FAQ

Can I make this without a grill?

Yes. Use a grill pan, cast-iron skillet, or roast the vegetables at 425°F (220°C) for 18–22 minutes, flipping once.

You want light char and tender edges.

What’s the best hummus to use?

Classic or roasted red pepper hummus pairs well with grilled flavors. If you like heat, a spicy harissa or jalapeño hummus adds a nice kick.

How do I keep the wrap from getting soggy?

Pat grilled veggies dry, keep hummus away from the very edges, and add greens as a moisture barrier between the hummus and warm vegetables. Assemble close to serving time.

Can I meal-prep these for the week?

Prep components: grill a big batch of vegetables and store them separately from the hummus and tortillas.

Assemble fresh each day for the best texture.

What if I don’t like eggplant?

Skip it and double the zucchini or add mushrooms. The wrap will still be flavorful and satisfying.

Is this recipe vegan?

Yes, as written with hummus and no cheese. If you add feta or yogurt sauce, it becomes vegetarian.

How can I add more protein?

Add grilled tofu slices, a scoop of chickpeas, or leftover roasted chicken.

You can also use high-protein tortillas.

What tortillas work best?

Large, soft tortillas (10-inch) roll most easily. Whole wheat adds fiber, spinach tortillas add color, and gluten-free tortillas work if warmed first.

Can I serve this warm?

Absolutely. Warm the tortillas and serve the grilled veggies hot, or griddle the wrapped tortilla for a crisp exterior.

What should I serve with it?

A simple side salad, quinoa tabbouleh, or a cup of tomato soup pairs nicely.

For a crunchy side, try baked pita chips and extra hummus.

In Conclusion

This Grilled Veggie & Hummus Wrap is proof that a simple lineup of ingredients can deliver big, satisfying flavor. With smoky vegetables, creamy hummus, and bright lemon, it hits all the notes—savory, fresh, and a little tangy. It’s easy to customize, easy to pack, and easy to love.

Keep a batch of grilled veggies on hand, and you’ll have a fast, wholesome meal ready whenever hunger strikes.