15-Minute Whole Wheat Veggie Wraps
Fresh, customizable wraps loaded with creamy avocado, tangy hummus, and crisp vegetables in a whole wheat tortilla. Perfect for quick lunches, meal prep, or plant-based dinners. The balsamic-dressed greens add brightness while the avocado provides richness. Ideal for anyone seeking a healthy, satisfying handheld meal that requires no cooking.
Ingredients
- 1 large whole wheat tortilla, or flavored tortillaspinach or tomato wrap1:1vegangluten-free options
adds extra flavor
- ½ avocado, ripe, thinly sliced
- 2 tablespoon hummus, plain or flavored
- ½ tablespoon extra-virgin olive oil
- 1 teaspoon balsamic vinegar
- 1 cup mixed greens, baby spinach, spring mix, or arugula
- salt and pepper, to taste
- 1 cup mixed vegetables, any combination preferred
- 2 tablespoon red onion, thinly sliced, preferably pickled
Instructions
- 1
Toss greens with olive oil, balsamic vinegar, salt and pepper in a bowl.
- 2
Spread hummus across the center of the tortilla.
- 3
Layer sliced avocado on top, season with salt and pepper.
- 4
Add mixed vegetables in a single layer.
- 5
Top with the dressed greens.
- 6
Fold tortilla sides inward, roll tightly from bottom like a burrito.
- 7
Serve immediately.
Tips
Use pickled red onions for tanginess that balances the creamy avocado. Make a batch ahead and store in the fridge for quick assembly.
Place vegetables in a line across the tortilla center rather than scattered to ensure even distribution and easier rolling without tearing.
Warm the tortilla slightly for 10-15 seconds in a dry skillet or microwave to increase pliability and prevent cracking during wrapping.
Good to Know
Wrapped tightly in foil or parchment paper in refrigerator up to 4 hours. Avocado will brown; assemble fresh or brush with lemon juice to prevent oxidation.
Prepare components separately: wash and dry greens, slice vegetables, make dressing. Assemble within 2 hours of serving to prevent sogginess.
Serve immediately after wrapping while tortilla is still pliable. Accompany with extra hummus, hot sauce, or additional dressing on the side.
Common Mistakes
Do not overfill the tortilla to avoid tearing during rolling.
Do not dress greens more than 30 minutes ahead to avoid wilting.
Do not slice avocado until assembly to prevent browning.
Substitutions
Vegan Options
adds extra flavor
General Alternatives
FAQ
Can I make these wraps ahead for meal prep?
Assemble up to 2 hours ahead, but wrapping causes softening. Better to prep components and assemble fresh. Store dressed greens and vegetables separately in sealed containers for up to 3 days.
What if my tortilla tears while wrapping?
Warm the tortilla for 10-15 seconds in a skillet or microwave to increase flexibility. Avoid overfilling and roll tightly from the bottom. A second tortilla can wrap the first if needed.
How long can I keep assembled wraps refrigerated?
Up to 4 hours wrapped tightly in foil or parchment. The tortilla will soften and avocado will brown over time. Best consumed within 2 hours for optimal texture.