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This Roasted Veggie Wrap with Hummus is a simple yet flavor-packed meal that’s perfect for busy weekdays or light weekend lunches.
The star of this recipe lies in its vibrant blend of balsamic-roasted vegetables layered with creamy, protein-rich hummus and fresh spinach, all wrapped in a soft tortilla.
It’s entirely plant-based, oil-free (if needed), and easily customizable to fit your taste or dietary needs.
Each serving offers a solid 10g of plant-based protein and 7g of fiber, making it filling and nourishing.
With only 221 calories and low saturated fat, it supports heart health while keeping you energized.
The fiber from veggies and whole grains supports digestion, and ingredients like hummus offer healthy fats and iron.
Quick to make in 30 minutes and easy to prep in advance, this recipe is great for meal prep, lunchboxes, or a satisfying on-the-go meal.
Must-Have Tools for Perfect Results
1. Nordic Ware Baking Sheet
Ideal for roasting vegetables evenly. Its durable aluminum construction ensures consistent heat distribution, helping you get perfectly caramelized edges every time.
A must-have for roasting, baking, or even toasting nuts.
2. Silicone Baking Mat (Amazon Basics or Silpat)
This reusable mat prevents veggies from sticking and eliminates the need for oil or parchment paper.
A sustainable, nonstick surface perfect for baking cookies, roasting, or reheating leftovers.
3. Chef’s Knife (Victorinox Fibrox Pro)
A sharp, ergonomic chef’s knife makes slicing vegetables efficient and safe. It’s essential for prepping everything from asparagus to bell peppers with precision.
4. Large Mixing Bowl (Pyrex 4-Quart Glass Bowl)
Tossing your veggies in balsamic vinegar and seasonings is easier in a wide, sturdy bowl.
This one is microwave- and dishwasher-safe — a versatile kitchen essential.
5. Tortilla Warmer (Norpro Fabric Tortilla Keeper)
Keeps your wraps soft and pliable for perfect rolling. Also great for warming naan, pita, or pancakes during meals.
Roasted Veggie Wrap with Hummus
Equipment
- 1 Baking Sheet
- 1 Silicone Baking Mat or Parchment Paper
- 1 large mixing bowl
- 1 Sharp Chef’s Knife
- 1 Cutting board
- 1 Tortilla Warmer (optional but helpful)
Ingredients
For the Roasted Vegetables:
- 5 ounces fresh asparagus trimmed and chopped into 1.5-inch pieces
- 5 ounces mushrooms sliced (button or cremini)
- 1 medium red bell pepper chopped into bite-sized pieces
- 1 medium zucchini halved and sliced
- 1 ½ tablespoons balsamic vinegar
- ½ teaspoon garlic powder
- Salt and black pepper to taste
For the Wrap Assembly:
- ½ cup plain or flavored hummus
- 1 cup baby spinach leaves loosely packed
- 4 medium flour or gluten-free tortilla wraps approx. 8-inch size
Instructions
- Preheat and Prepare the Pan: Set your oven to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone mat to prevent sticking and make cleanup easier.
- Chop and Season the Vegetables: In a mixing bowl, combine chopped asparagus, mushrooms, red bell pepper, and zucchini. Drizzle with balsamic vinegar, then sprinkle with garlic powder, salt, and pepper. Toss everything thoroughly to ensure the veggies are evenly coated.
- Roast the Vegetables: Spread the seasoned vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for about 20 minutes or until the vegetables are tender and slightly caramelized. Stir once halfway through to ensure even roasting.
- Assemble the Wraps: Lay the tortillas flat. Spread approximately 2 tablespoons of hummus down the center of each wrap. Top with a handful of fresh spinach and a generous scoop of the warm roasted veggies.
- Wrap and Serve: Fold in the sides of each tortilla and roll tightly from the bottom up to form a snug wrap. Slice in half if desired, and serve immediately while warm, or wrap in foil for a meal on the go.
Notes
- Toppings & Add-ins: Want to jazz things up? Add sliced tomatoes, shredded carrots, olives, pickled onions, vegan cheese, or your favorite plant-based dressing.
- Veggie Variations: This recipe works well with a wide range of vegetables like eggplant, summer squash, broccoli, cauliflower, or cherry tomatoes. Use what you have!
- Make-Ahead Tip: Roast the veggies and prep your fillings ahead of time. Assemble wraps when ready to eat for a quick meal or lunchbox option.
- Oil-Free Friendly: This recipe is naturally oil-free aside from possible trace amounts in store-bought tortillas. Look for oil-free wraps or make your own if needed.
- Gluten-Free Note: Use certified gluten-free tortillas to keep the recipe suitable for gluten-free diets.
Chef’s Secrets for Flawless Wraps
The key to a flavorful and satisfying veggie wrap lies in how you prepare the vegetables.
Roasting them with a splash of balsamic vinegar brings out their natural sweetness while adding depth and richness to the dish.
Make sure your veggies are cut into uniform sizes so they cook evenly, and don’t overcrowd the pan—this prevents steaming and ensures caramelization.
If you’re short on time, you can roast the vegetables a day in advance and simply reheat them before assembling the wraps.
When it comes to hummus, using a high-quality or homemade version makes a big difference in taste and creaminess.
Finally, warming the tortillas slightly before assembling helps them stay pliable and easier to roll without tearing.
Delicious Ways to Serve It
These roasted veggie and hummus wraps are incredibly versatile and can be served in several ways depending on the occasion.
For a complete meal, pair them with a side of quinoa salad, sweet potato wedges, or a refreshing cucumber-tomato salad.
They also work beautifully as a portable lunch option—just wrap them in foil or parchment paper and toss them into your lunchbox.
Hosting a casual brunch or picnic? Slice the wraps into pinwheels and serve as finger food with dips like baba ghanoush or vegan tzatziki.
You can even turn them into a grain bowl by layering the ingredients over rice or greens and drizzling with tahini dressing.
How to Store and Reheat Properly
If you’re planning to store these wraps, it’s best to keep the components separate to maintain freshness.
Store the roasted vegetables in an airtight container in the fridge for up to 4 days.
Hummus and spinach should be stored separately and added fresh when assembling.
If you’ve already made the wraps, tightly wrap them in foil or plastic wrap and refrigerate for up to 2 days.
For best results, reheat the veggie filling in the microwave or a skillet before adding it to the tortilla.
Avoid microwaving a fully assembled wrap with spinach inside, as it can become soggy and lose its crispness.
These wraps are also a great candidate for make-ahead meal prep if you assemble them right before eating.
Frequently Asked Questions and Answers
1. Can I make these wraps gluten-free
Absolutely! Just be sure to use certified gluten-free tortillas.
Many brands now offer gluten-free wraps made from almond flour, cassava, or brown rice.
2. What kind of hummus works best
Classic hummus is always a winner, but feel free to use garlic, roasted red pepper, or lemon herb hummus for extra flavor.
Homemade hummus also adds a fresh, creamy touch.
3. Can I use raw vegetables instead of roasted
Yes, though roasting adds a rich depth of flavor and texture. If you’re short on time, try using thinly sliced raw bell peppers, cucumbers, or carrots for a crunchy variation.
4. How can I make this wrap high-protein
Boost the protein by adding chickpeas, quinoa, or grilled tofu. You can also use high-protein tortillas made with legumes or seeds for an extra punch.
5. Are these wraps freezer-friendly
Not really. The fresh veggies and hummus don’t hold up well in the freezer.
However, the roasted vegetables can be frozen separately and reheated as needed for faster assembly.
This recipe is inspired by thegardengrazer and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.