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This veggie wrap recipe is packed with flavor! Colorful vegetables and hummus make a satisfying, healthy lunch idea.

Veggie Wrap
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In need of lunch ideas? Try this easy veggie wrap recipe! Veggie wraps can be bland and boring, but this one is anything but. Fill a tortilla with savory chickpea salad, colorful veggies, and a tasty spread, and you’ve got a lunch that will make everyone jealous! Here’s how to build a veggie wrap that’s full of flavor.

Ingredients in this veggie wrap

Often veggie wrap recipes can be unsatisfying (we know from experience). Often they are only filled with veggies and don’t have a protein source, which makes them not very filling. Or, they’re overly dry and don’t have a good spread! This veggie wrap recipe fixes both problems, featuring a mayo-based chickpea salad filling that brings filling protein, and flavor-packed spread. Here’s what you’ll need:

  • Chickpea salad: This homemade chickpea salad is like a vegetarian spin on tuna salad, featuring chickpeas, celery, green onions, mayo, Dijon mustard, apple cider vinegar, celery seed, and salt.
  • Hummus or cream cheese spread: Make it vegan with a hummus spread, or use flavored cream cheese for a vegetarian option.
  • Veggies: We like carrot, red cabbage, red pepper, and lettuce. You can use
  • Jarred sliced pepperoncini: Pepperoncini bring a tangy zing to the party that we love; they’re optional but highly recommended!
  • Burrito size tortillas: Burrito sized tortillas are best for rolling.
Veggie wrap recipe

Important: use burrito sized wraps!

If there’s one thing to know about lunch wraps, it’s this: use burrito-sized tortillas that are at least 10-inches in diameter. Wraps that are smaller are very difficult to roll and don’t fit much filling. The filling amount specified in this recipe does not fit within a smaller tortilla.

This recipe tastes best with a burrito-sized flour tortilla. If desired, you can use a low carb or gluten-free wrap. However, some of these types of wraps don’t have satisfying flavor: so use it only if you have a great brand!

Spread options for this veggie wrap

A good veggie wrap recipe needs a good spread for the inside of the tortilla. Here are a few options for this veggie wrap:

  • Hummus: Make this recipe vegan by using hummus as a spread! We like using a flavored hummus if you can find it at the store, to add other flavor notes to the wrap.
  • Flavored cream cheese spread: There are lots of purchased options for cream cheese spread, which is slightly lighter than cream cheese. Try flavors like chive and onion, jalapeno, vegetable cream cheese, and more. You can also make homemade flavored cream cheese: try these Herb Cream Cheese or Veggie Cream Cheese recipes.
  • Other spreads: We found an Everything Bagel yogurt-based dip that’s also delicious in wraps: feel free to use anything you can find!
Hummus veggie wrap

Veggie wrap filling ideas

This veggie wrap recipe is very customizable: use all of your favorite vegetables! Here are a few ideas for other vegetables and fillings to use:

  • Crunchy veggies like carrot, red cabbage, red pepper, and lettuce
  • Avocado slices
  • Broccoli florets, chopped very finely
  • Shredded or sliced cheese to make a heartier vegetarian wrap
  • Pickled red onions
  • Pickled jalapenos
  • Protein like cooked chicken or baked tofu

What else would you add for fillings? Let us know in the comments below.

Make ahead instructions

Another important thing to know about veggie wraps is storage instructions. Make sure to wrap any lunch wraps in parchment paper or wax paper for storage. Storing them in plastic retains moisture, which causes them to become soggy. Stored in parchment or wax paper, veggie wraps can last up to 1 day refrigerated.

More lunch ideas

This veggie wrap recipe is a go-to for us: it even works as a quick weeknight dinner! But often we’ll make it for lunch. Need more lunchtime inspo? Try some of these tasty easy lunch recipes:

This veggie wraps recipe is…

Vegetarian, vegan, dairy-free and plant-based.

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Veggie Wrap

Easy Veggie Wrap


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 3 reviews

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 2 wraps 1x

Description

This veggie wrap recipe is packed with flavor! Colorful vegetables and hummus make a satisfying, healthy lunch idea.


Ingredients

Scale
  • 15-ounce can chickpeas, drained and rinsed
  • 1 rib celery, thinly sliced
  • 2 green onions, thinly sliced
  • 3 tablespoons mayonnaise (or vegan mayo)
  • ½ tablespoon Dijon mustard
  • ½ tablespoon apple cider vinegar
  • ½ teaspoon celery seed
  • ¼ teaspoon kosher salt 
  • ½ cup hummus, chive and onion cream cheese spread, or other spread*
  • 1 carrot, shredded
  • 1/4 red cabbage, sliced
  • 1/2 red pepper, sliced
  • 1 cup chopped lettuce
  • 1 handful jarred sliced pepperoncini (optional)
  • Optional: sliced or shredded cheese
  • 2 burrito size tortillas (at least 10-inch; smaller tortillas do not work)

Instructions

  1. In a medium bowl, smash the chickpeas with a fork. Mix in the chopped celery and green onions, mayonnaise, Dijon mustard, apple cider vinegar, celery seed, and kosher salt. Taste and adjust salt or add freshly ground black pepper if desired.
  2. Spread the hummus or flavored cream cheese onto the center of each tortilla, leaving a 1-inch border all the way around. Add a layer of the chickpea mixture, half in each of the tortillas. Place an even layer of carrot, red cabbage, red pepper, chopped lettuce, and pepperoncini on top. (Add shredded cheese or cheese slices if desired.)
  3. Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. Slice the wrap in half.
  4. Eat immediately, or wrap it up in parchment or wax paper for storage and refrigerate until serving, up to 1 day. (Do not wrap in plastic, or the wrap becomes soggy.)

Notes

*Hummus works as a vegan spread, or use any purchased flavored cream cheese spread or other vegan type of spread. You can also make flavored cream cheese at home, like Herb Cream Cheese, Veggie Cream Cheese, or one of these 7 Cream Cheese Flavors.

  • Category: Wrap
  • Method: No Cook
  • Cuisine: Vegetables
  • Diet: Vegan

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes for memorable kitchen moments! Our recipes are made by two real people and work every time.

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7 Comments

  1. Sheri Mitchell says:

    I want to make these but it doesn’t say where to add the chickpea mix – I noticed someone else also asked this!

    1. Sonja Overhiser says:

      Great catch! We’ve updated the instructions to indicate to add it after the hummus/veggie spread and before the fresh veggies. Thank you so much!

  2. Lady lydia says:

    So so delicious and colourful
    Thanks to Sonja and Alex

  3. Beth Weston says:

    I just made these this evening after work – very delicious! One question tho…where/when do you add the chickpea salad, which was very good on its own by the way. I ended up just putting a few tablespoons here and there after everything else was in place. I probably have half left over so I can make another batch of wraps tomorrow. I tried checking out your photos but couldn’t quite tell how much or where it was placed. Thanks!






    1. Sonja Overhiser says:

      Thank you so much! This was an accidental omission: we’ve updated the instructions to indicate to add it after the hummus/veggie spread and before the fresh veggies.

  4. Leslie R. says:

    I made these for lunch for my husband and I today. We both thought they were incredible! So full of flavor and great crunch from the fresh veggies! Highly recommend this recipe and we will make it again.






    1. Sonja Overhiser says:

      So glad you enjoyed them! Thank you so much for trying them out.