Veggie Spinach Wraps with Hummus

These Veggie Spinach Wraps with Hummus are packed with crisp veggies, creamy avocado, and protein-rich hummus for a healthy, gluten-free lunch ready in minutes.

You know what’s funny? I used to think healthy lunches meant sad desk salads or the same boring sandwich every single day. Then I discovered these veggie spinach wraps with hummus, and honestly, my midday meal game changed forever.

These yummy plant based meals come together in about 10 minutes flat, which is perfect for those mornings when you’re rushing to pack lunches or those afternoons when hunger hits hard. The combination of creamy hummus, crunchy vegetables, and tender spinach tortillas creates this satisfying rainbow of flavors that actually keeps you full until dinner.

What I love most is how flexible these healthy veggie lunch ideas are for the whole family. My kids can customize their own wraps, leaving out the onions or doubling up on carrots, and I can meal prep a batch on Sunday that lasts through Wednesday. No special cooking skills required—just fresh ingredients and five minutes of assembly time.

Ingredients

Ingredient	Amount
Large spinach tortillas (gluten-free wraps)	4
Hummus (homemade or store-bought)	1 cup
Morton sea salt flakes or salt to taste	To taste
Everything bagel seasoning (optional)	1 teaspoon
Baby spinach	4 cups
Avocado, sliced	1
Red onion, rings separated	2 slices
Shredded carrots	2 cups
Alfalfa sprouts or micro greens	1 cup

Instructions

Step 1: Lay your spinach tortillas flat on a clean work surface or cutting board. Spread the hummus evenly across each tortilla, using about ¼ cup per wrap—think of it like spreading a thin, creamy blanket that reaches almost to the edges.

Sprinkle with a pinch of sea salt and everything bagel seasoning if you’re using it for that extra pop of flavor.

Step 2: Now comes the fun part—building your veggie rainbow! Divide the baby spinach, sliced avocado, separated red onion rings, shredded carrots, and sprouts evenly among all four wraps. Pile most of your vegetables toward one side of each tortilla, leaving a strip of exposed hummus along the opposite edge—this hummus strip acts like natural glue to seal your wrap closed.

Step 3: Starting from the veggie-heavy side, roll the tortilla up tightly around the filling, tucking in the sides as you go. The exposed hummus edge will stick to the wrap and seal everything together beautifully. Place each finished wrap seam-side down on your cutting board and slice in half diagonally—this makes them easier to eat and looks prettier too.

Step 4: Serve immediately for the crispest texture, or wrap each one tightly in parchment paper or plastic wrap and refrigerate for up to 6 hours. These vegetable lunch recipes are perfect for grabbing on busy mornings or packing in lunchboxes for work or school.

Substitutions

Tortilla options: If you can’t find gluten-free spinach tortillas, regular gluten-free flour tortillas work perfectly fine. You can also try certified gluten-free whole grain or brown rice wraps for extra fiber and nutrition.

Hummus alternatives: Not a hummus fan? Swap it for mashed avocado mixed with lime juice, cashew cream cheese, or even a tangy tzatziki sauce made with dairy-free yogurt. Each option brings its own delicious twist to these healthy veggie lunch ideas.

Veggie swaps: The beauty of these wraps is you can use whatever fresh vegetables you have on hand. Try cucumber ribbons, roasted bell peppers, shredded purple cabbage, or thinly sliced radishes for different colors and crunch. Just keep the total volume around the same so your wraps roll up nicely.

Protein boost: Want to make these yummy plant based meals even more filling? Add some chickpeas, black beans, grilled tempeh, or marinated tofu slices. A sprinkle of hemp hearts or sunflower seeds also adds protein and healthy fats.

Troubleshooting

Wraps tearing or breaking: If your tortillas keep cracking when you roll them, try warming them slightly in the microwave for 10-15 seconds wrapped in a damp paper towel. This makes them more pliable and way easier to work with, especially if they’ve been refrigerated.

Soggy wraps: The key to avoiding soggy vegetable lunch recipes is not overloading with hummus and making sure your veggies are completely dry before assembling. Pat washed greens and sprouts with paper towels, and if you’re meal prepping, pack wet ingredients like tomatoes separately.

Filling falling out: Man, oh man, nothing’s more frustrating than a wrap that won’t stay closed! Make sure you’re leaving that strip of hummus exposed on one edge and rolling tightly from the filled side. Placing the wrap seam-side down for a minute before cutting also helps everything set.

Storage and Meal Prep

These veggie spinach wraps with hummus store beautifully when wrapped individually in parchment paper or plastic wrap and kept in an airtight container in the refrigerator. They’ll stay fresh and crisp for up to 6 hours, making them ideal for packed lunches or afternoon snacks.

For longer meal prep, I recommend storing the tortillas, hummus, and prepped vegetables separately in containers. Assemble your wraps fresh each morning—it only takes two minutes and ensures the crispest, most delicious results every single time.

Serving Suggestions

These healthy veggie lunch ideas pair wonderfully with baked sweet potato chips, a small bowl of soup, or fresh fruit on the side. I love serving them alongside my homemade gluten-free gnocchi salad for a complete vegetarian feast that’s perfect for spring picnics or summer potlucks.

For a fun family dinner, set up a wrap-building station with all the ingredients in separate bowls and let everyone customize their own. Kids especially love this interactive approach, and it’s a sneaky way to get them eating more vegetables without the usual dinner-table negotiations.

Variations

Mediterranean twist: Transform these into yummy plant based meals with a Greek flair by adding crumbled dairy-free feta, kalamata olives, diced cucumber, and fresh dill. Swap the hummus for a garlicky white bean spread and you’ve got a whole new flavor profile.

Southwest style: Give your vegetable lunch recipes a Tex-Mex makeover with black beans, corn, diced bell peppers, cilantro, and a squeeze of lime. Use a chipotle hummus or add a drizzle of dairy-free ranch for extra creaminess and a touch of heat.

Kid-friendly version: Well… if your little ones are picky about onions or sprouts, simply leave those out and double up on the carrots and avocado. You can also add a thin layer of dairy-free cream cheese under the hummus for a milder flavor that appeals to younger palates.

High-protein option: Turn these into satisfying post-workout meals by adding seasoned chickpeas, lentils, or your favorite plant-based protein. A handful of quinoa mixed into the hummus also boosts protein while keeping everything creamy and delicious.

Veggie Spinach Wraps with Hummus FAQs

These veggie spinach wraps with hummus have become my go-to solution for those “what’s for lunch?” moments that happen way too often around here. They’re colorful enough to make you smile, nutritious enough to fuel your afternoon, and simple enough that even the busiest families can pull them together without stress.

If you loved these healthy veggie lunch ideas, you’ll definitely want to try my wholesome oatmeal protein cookies for a satisfying afternoon snack, or whip up a batch of irresistible chocolate chip protein cookies when the sweet tooth strikes. Both recipes follow the same simple, nourishing philosophy that makes gluten-free eating feel like a celebration rather than a restriction.