Come lunchtime, you’ll likely find me whipping up one of these Easy 5 minute Spinach Wraps! They are so healthy, loaded with fresh raw vegetables and naturally vegan. Plus they have a hearty portion of hummus, which gives them healthy fats, protein and fiber which keeps me full all the way until dinner. Once you try them, you’ll also be making them on repeat every day too!

spinach wrap on a cutting board with fresh veggies and seed mixture

Why Make This Recipe

There’s a reason I have been making these Spinach Wraps with Hummus and Vegetables over and over! Well, more than one reason actually! There are several actually!

  • They are high in plant-based protein. Coming in at 13 grams protein per veggie wrap, they are a great source of meatless protein.
  • They each have two cups of raw veggies in each serving!
  • They are totally customizable! I have been enjoying this combo of spinach, sprouts, carrots and onions with the hummus, but you can totally mix it up depending on the veggies you have in your refrigerator.
  • They are super fast! It takes about 5 minutes of time to whip up a batch of them thanks to purchased hummus.
  • They are easy to make and require only very basic cooking skills, so they are great for beginners and even kids. Shredding the carrots is seriously the hardest part of making these, which is let’s be honest, not hard at all! And if you buy pre-shredded carrots, then they’re even easier!
  • They can be made ahead so they are great to make when you don’t have a lot of time at lunch or dinner or want to pack to bring to school or the office.
  • They’re handheld, so they make a great meal on the go!
  • Hummus is made with chickpeas which are healthy legumes that can help regulate blood sugar, lower your risk for certain diseases and boost your bone health.
  • These Veggie Spinach Wraps are also high in fiber which is important for gut health, heart health and satiety.
  • Finally, if you get sick of these as written (I haven’t yet and I have been eating them several times a week for a month straight) you can use different flavors of hummus, wraps or fillings to totally change the way they taste. I have more suggestions below!

Key Ingredients

spinach wraps, veggies and other ingredients on a white table with text overlay

Spinach Wraps

Look for large 9 1/2-inch wide spinach flour tortillas or wraps. To keep the overall calories in check, try to find a brand where they are about 200 calories and have at least 5 grams of protein each. You can also use a lower carb/high fiber alternative if you prefer. These “carb smart” wraps are often made with additional fiber.

I have been using the Mission Spinach Herb wraps lately and find that their soft and pliable texture makes it really easy to wrap them up even though they are loaded to the gills with spinach and veggies.

Hummus

I am a total hummus lover and keep it on hand at all times. Feel free to use your favorite brand of purchased hummus or you can make your own. Here are a few of our varieties of homemade hummus:

Hummus can be made up to one week in advance. Keep refrigerated in an air-tight container.

If making a batch of 4 wraps (1x this recipe) you will need an entire 10-ounce container of purchased hummus.

Spinach and Veggies

These roll-ups are bursting with fresh veggies. I used a combination of fresh spinach, shredded raw carrots, creamy avocado, sprouts and thinly sliced red onion in these, but you can sub in another combination of veggies if you prefer another option.

Seasonings

I have been obsessed with Everything Bagel Seasoning. I put it on my eggs and breakfast pitas and even shake it over salads among other uses. It is made up of classic bagel toppings used for Everthing Bagels including dried garlic chips, sesame seeds, poppy seeds and dried onion. There are many brands on the market now. Some don’t say the word bagel on them, but they are essentially the same.

If you don’t happen to have it you can omit it, or sprinkle on another seasoning blend of choice.

I also like to sprinkle on a little coarse sea salt to make the flavors pop a bit.

How To Make Veggie & Hummus Spinach Wraps

spreading the hummus on the wrap and then with the veggies on top before it is rolled

Step 1: Spread Hummus & Season

Wash the spinach in cold water and spin dry in a salad spinner. Peel and grate the carrot and thinly slice the onion. Lay the tortillas on work surface. Spread the hummus on the tortillas, dividing evenly. Sprinkle with salt and everything bagel seasoning. 

Step 2: Top with Spinach and Veggies

Pile the spinach, avocado, carrots, onion, carrots and sprouts on the tortillas. I try to keep the veggies piled in a line. This will make it easier to wrangle all the veggies as you wrap them up.

wrap up the tortilla to enclose the veggies, sealing the edge shut with the hummus

Step 3: Roll Up The Wraps

Next, wrap the veggies in the tortillas and seal the edge shut with the hummus. Set them seam side down so they stay rolled up. When I do this, I try to squeeze the veggies with the wrap so that they get rolled-up tightly. Cut the spinach wraps in half before serving.

a platter with several veggie wraps piled on top of one another

FAQs and Expert Tips

Is a spinach wrap healthy?

Spinach wraps are flour tortillas with the addition of spinach for color and flavor. Some brands have added color and seasonings as well as fats to make them more pliable. Wraps are generally not considered to be more healthful than bread, and the amount of spinach added to spinach wraps in particular is nominal. That said, wraps do hold far more fillings than two slices of bread, so if your wraps are filled with healthy ingredients like hummus and fresh raw veggies they are a healthy option. These spinach wraps each have 2 cups of raw veggies in each serving which makes them a convenient and delicious way of getting in produce servings.

Make Ahead Tips and Leftovers

These wraps can easily be made up to 6 hours in advance. After several hours we find that the spinach tortilla wraps take on excess moisture and become gummy. If storing these roll-up sandwiches for longer than 6 hours, we suggest lightly griddling them in an oiled skillet to crisp the outside of the tortillas.

TO GRIDDLE: Brush a medium cast-iron skillet with avocado oil or another neutral cooking oil and set over medium-high heat. When the skillet is hot, place two halves of the spinach roll-ups in the skillet and let sit, undisturbed until the bottom is browned, about 2 minutes. Carefully flip them over and brown the other side for about 1 minute. Do not overheat as the filling will wilt. Serve immediately.

Variations To Try

  • Instead of spinach, use arugula, mesclun greens or shredded lettuce.
  • Instead of hummus, try using tzatziki, Guacamole or White Bean Puree.
  • Swap thinly sliced peppers, cucumbers and daikon radish for some of the veggies.
  • Instead of hummus mix pesto with mayonnaise and Greek yogurt for a light pesto ailoi.
  • Add sliced smoked turkey breast or honey ham.
  • Use canned drained artichoke hearts or roasted red peppers in your mix of veggies.
  • Add pitted black olives and feta cheese.

Watching Your Carbs?

To make this recipe lower in carbohydrates, substitute Carb Balance tortillas for the spinach wraps. Instead of regular hummus, use low-carb Cauliflower Hummus. Doing so will result in Wraps with 16 grams net carbs.

More Recipes To Try

Thanks so much for reading. If you are new here, you may want to sign up for my free weekly email newsletter where I share weeknight meal plans delivered right to your inbox. Or follow me on Instagram. If you make this recipe, please come back and leave a star rating and review! It is very appreciated. Happy Cooking! ~Katie

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a platter with several veggie wraps piled on top of one another

Veggie Spinach Wraps with Hummus


  • Author: Katie Webster
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

These Veggie Spinach Wraps with Hummus are healthy, loaded with fresh raw vegetables and naturally vegan. Plus they have a hearty portion of hummus, which gives them healthy fats, protein and fiber which will help keep you full all the way until dinner.


Ingredients

Scale

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 micro greens


Instructions

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

Notes

Make Ahead

These wraps can easily be made up to 6 hours in advance. After several hours we find that the spinach tortilla wraps take on excess moisture and become gummy. If storing these roll-up sandwiches for longer than 6 hours, we suggest lightly griddling them in an oiled skillet to crisp the outside of the tortillas.

TO GRIDDLE: Brush a medium cast-iron skillet with avocado oil or another neutral cooking oil and set over medium-high heat. When the skillet is hot, place two halves of the spinach roll-ups in the skillet and let sit, undisturbed until the bottom is browned, about 2 minutes. Carefully flip them over and brown the other side for about 1 minute. Do not overheat as the filling will wilt. Serve immediately.

  • Prep Time: 15 minutes
  • Category: Main Course
  • Method: No cook
  • Cuisine: American

Nutrition

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

Keywords: veggie wraps,vegetarian wraps,vegetable wraps,spinach wraps,hummus wraps