These Veggie Spinach Wraps with Hummus are a quick, healthy, and vegan-friendly meal that is perfect for lunch or dinner. Loaded with fresh raw vegetables and a hearty portion of hummus, they offer a great source of protein, healthy fats, and fiber. The wraps are customizable with your favorite veggies and are ready in just 5 minutes, making them an easy, nutritious choice for busy days.

Full Recipe:

Ingredients

4 large spinach tortillas (wraps)
1 cup hummus, homemade or purchased
Morton sea salt flakes, or salt to taste
1 teaspoon Everything bagel seasoning (optional)
4 cups baby spinach
1 avocado, sliced
2 slices red onion, rings separated
2 cups shredded carrots
1 cup alfalfa sprouts or microgreens

Directions

Lay tortillas on a work surface. Spread hummus on the tortillas, dividing evenly. Sprinkle with salt and everything bagel seasoning (if using).
Divide spinach, avocado, onion, carrots, and sprouts among the four wraps, piling the veggies on one side of the wrap, leaving a bit of hummus exposed along the edge to seal the wraps.
Roll up the tortillas, sealing the edge with the hummus. Set seam side down and cut each wrap in half. Serve immediately or wrap and refrigerate for up to 6 hours.

Nutrients

Serving Size: 2 halves
Calories: 441
Sugar: 7 grams
Fat: 21 grams
Carbohydrates: 53 grams
Fiber: 21 grams
Protein: 13 grams

Why You’ll Love These Veggie Spinach Wraps

These wraps are more than just healthy—they’re also packed with flavor and texture. Here’s why you’ll love them:

Quick & Easy – With just a few minutes of prep, you can enjoy a complete, balanced meal without any cooking required.
Nutrient-Dense – These wraps are loaded with fresh vegetables, plant-based protein from hummus, healthy fats from avocado, and plenty of fiber from the veggies and sprouts.
Customizable – You can mix and match your favorite veggies, making these wraps versatile and adaptable for different tastes.
Vegan & Gluten-Free – Made with vegan-friendly ingredients, these wraps are also perfect for those following a plant-based or gluten-free diet.
Great for Meal Prep – These wraps can be prepped ahead of time and stored in the fridge for up to 6 hours, making them a perfect option for lunchboxes or busy days.

The Power of Hummus in Your Wraps

Hummus is the perfect base for these wraps for several reasons:

Rich in Protein – Made from chickpeas, tahini, and olive oil, hummus is a great source of plant-based protein, which helps keep you full longer.
Healthy Fats – Hummus provides healthy fats from olive oil and tahini, which are great for heart health and help keep your energy levels stable.
Creamy Texture – Hummus adds a creamy element that balances the crunchy texture of the fresh vegetables, making each bite more satisfying.
Packed with Nutrients – Chickpeas are a great source of fiber, iron, and various vitamins, adding important nutrients to your meal.

Loaded with Veggies – A Nutrient Powerhouse

The beauty of these wraps is how easily they can be customized with your favorite vegetables. This version uses some great choices, but you can get creative with your veggie selection! Here’s a look at some of the nutritious ingredients:

Baby Spinach – A powerhouse of vitamins A and C, iron, and calcium, spinach is a fantastic addition to any meal. It adds a mild flavor and boosts the nutrient content of your wrap.
Avocado – Avocado provides healthy fats, particularly monounsaturated fats, which are good for heart health. It also adds a creamy texture and plenty of fiber.
Red Onion – Red onion is full of antioxidants and provides a slightly sweet and tangy crunch that enhances the flavor of the wraps.
Shredded Carrots – Carrots are rich in beta-carotene (vitamin A), which is important for vision, skin health, and immune function. They also add a delightful crunch and subtle sweetness.
Alfalfa Sprouts or Microgreens – These nutrient-dense sprouts provide vitamins, minerals, and a crisp, refreshing crunch. Microgreens, in particular, are packed with antioxidants and are high in vitamins.

The Benefits of Adding Avocado

One of the key ingredients in this wrap is avocado, which is not just delicious but also incredibly nutritious:

Rich in Healthy Fats – Avocados are high in monounsaturated fats, which support heart health, reduce inflammation, and keep you feeling fuller for longer.
Packed with Fiber – One medium avocado contains around 10 grams of fiber, which is important for digestive health.
Loaded with Nutrients – Avocados are a great source of vitamin K, folate, vitamin C, potassium, and B vitamins. These nutrients support everything from immune function to skin health.
Good for Weight Management – Despite being high in calories, avocados have been shown to support weight management due to their fiber and healthy fat content, which help curb hunger.

How to Make These Veggie Spinach Wraps Even Healthier

This recipe is already packed with nutritious ingredients, but here are some tips for boosting the health benefits even further:

Use Whole Grain Tortillas – For even more fiber and nutrients, opt for whole grain or sprouted grain tortillas.
Add More Vegetables – Try adding cucumber slices, bell peppers, or tomatoes for extra vitamins and a fresh crunch.
Use Flavored Hummus – If you want to experiment with different flavors, use spicy hummus, roasted red pepper hummus, or lemon garlic hummus for a twist.
Incorporate Legumes – Add some chickpeas or black beans to your wraps for an additional boost of plant-based protein.
Top with Seeds – Sprinkle some chia seeds, flax seeds, or pumpkin seeds for added fiber and healthy omega-3 fatty acids.

How to Store & Enjoy These Wraps

One of the great things about these veggie wraps is that they’re perfect for meal prep. You can easily make them ahead of time and store them for a quick meal later:

Refrigeration – Wrap the prepared wraps tightly in plastic wrap or store them in an airtight container in the fridge for up to 6 hours.
Freezing – If you want to store them for a longer period, you can freeze the wraps (without the hummus) and thaw them when needed.
Reheating – These wraps are best served cold or at room temperature. If you prefer to heat them, wrap them in foil and warm in the oven at 350°F for about 5 minutes.

Serving Suggestions for Veggie Spinach Wraps

While these wraps are delicious on their own, they can also be paired with a variety of sides to create a more substantial meal:

Fresh Fruit – Serve these wraps with a side of sliced fruit like apple slices, grapes, or a citrus salad for a sweet contrast to the savory flavors.
Soup – Pair them with a hearty vegetable soup or a chilled gazpacho for a light yet filling meal.
Baked Sweet Potato Fries – Crispy sweet potato fries make the perfect accompaniment for a nutritious, comforting meal.
Salads – A side of mixed greens or quinoa salad pairs well with the wraps, adding more vitamins and minerals to the meal.

Conclusion

These Veggie Spinach Wraps with Hummus are the epitome of healthy, convenient, and flavorful eating. With fresh vegetables, creamy hummus, and healthy fats, they’re a nutrient-packed meal that is as satisfying as it is simple to make. Whether you’re preparing a meal for busy workdays, a light lunch at home, or a healthy snack, these wraps are the perfect choice.

With their endless customization options and 5-minute prep time, these wraps will quickly become a go-to meal for anyone looking for a quick, nutritious bite.

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