This 30 minute Hummus Wrap is loaded with crunchy veggies, smooth hummus, and the best crispy chickpeas for big flavor fast.
authorโs note
I Swear This Is the Only Lunch I Want Right Now!
When I was in college, my university had the coolest vending machines stocked with fresh, high quality food straight from the cafeteria.
I almost always had overnight oats prepped for breakfast and some kind of chicken salad ready for lunch, but on the days I came up short, Iโd grab one of the hummus wraps from the vending machine. They were so good and kept me full for hours.
I randomly got a craving for one recently and realized I could easily recreate it at home. Iโm so glad I did. These wraps make the best lunch or quick dinner and never disappoint.
Hummus Wrap Ingredients
| Ingredient | Swaps or Tips |
|---|---|
| Chickpeas | Air fry for the best crisp texture or roast in the oven if needed. |
| Hummus | Grab your favorite hummus (plain or a variety) or make your own. |
| Tortillas | Warm slightly before assembling so they do not tear. Pitaโs are also delicious! |
| Cucumbers | Use Persian or English cucumbers for better crunch and less water. |
| Avocado | Adds creaminess. Skip if needed but it really helps the texture. |
Quick Tip
Hummus and air-fried chickpeas? Isnโt that a double dose of garbanzo beans? It sure is! Thatโs part of why Hummus Wraps are so satiating. Chickpeas/garbanzos are full of fiber and protein to fill you up and keep you satisfied. No meat in this recipe, but youโll never miss it!
How To Make Hummus Wraps
- Cook chickpeas: Season the chickpeas, then air fry or roast until crisp but not hard.
- Prep veggies: While the chickpeas cook, slice all veggies thin and evenly.
- Warm tortillas: Heat briefly so they are soft and flexible and less likely to tear.
- Assemble: Spread hummus over tortilla, then gently press the crispy chickpeas into the hummus so they stick.
- Finish & roll: Layer on the veggies, drizzle with lemon juice or Sriracha, roll tightly.
Hummus Wrap Tips
- Dry well: Fully dry chickpeas so spices stick and they roast crisp, not steam.
- Single layer: Spread chickpeas in one even layer so they brown and get crisp. More browning equals more flavor.
- Buffet style: Set out toppings and let everyone build their own wrap.
- Eat right away: These wraps are best fresh. They soften the longer they sit.
Variations
- Add seasoned cooked chicken with the hummus. Not vegetarian.
- Add feta cheese: Adds great flavor and texture and acts like a salty finishing touch.
- Swap or add veggies: Red onion, artichoke hearts, kalamata olives, or tomatoes.
- Try a different hummus flavor: Use any store-bought or homemade flavor you love instead of plain.
More Easy Vegetarian Recipes:
Hummus Wraps
Equipment
- Air fryer or oven
Ingredients
- 4 tortillas
- 1 cup hummus divided
- 2 small Persian/Salad cucumbers or 1 English cucumber, 1 cup
- 1 pepper red, yellow, or orange
- 1 large carrot or 3/4 cup matchstick carrots
- 1 small avocado
- 4 large handfuls mixed greens or baby spinach
- Sriracha optional but recommended, see note 2
- Fresh parsley optional
- 1 lemon optional
Instructionsย
- See note 1 if using an oven instead of an air fryer. Drain and rinse chickpeas, then dry in a salad spinner or with paper towels. (Wet chickpeas wonโt air fry/roast as nicely.)
- Add chickpeas to a large bowl. Drizzle on oil, seasonings, salt, and pepper to taste (I add 1/2 teaspoon salt and 1/4 teaspoon pepper). Stir everything until well coated. Put chickpeas in the air fryer basket in an even layer and cook for 11โ14 minutes. (I like them best at 12 minutes.) Cook until crisp but not hard. Shake the air basket at the halfway point to ensure even frying.
- Cut off ends from cucumbers. Cut in half lengthwise, then cut into 1/4-inch thick strips. Thinly slice a bell pepper. Cut a carrot into matchsticks or use pre-cut carrot shreds. Thinly slice avocado.
- Lay out the tortillas. Spread 1/4 cup (60g) hummus on each tortillaโsmooth all over the tortilla. Top with 1/4 of the air fried chickpeas (about 1/3 cup per tortilla); press the chickpeas gently into the hummus to ensure they stick. Top with veggies divided evenly among each wrap: cucumber sticks, bell pepper slices, carrot slices, avocado slices, a large handful of mixed greens, and if desired, a few sprigs of fresh parsley. Drizzle everything with lemon juice or Sriracha (or both; I love lots of Sriracha!) and another pinch of salt and pepper. Roll up tightly and enjoy immediately!
Recipe Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I assume the Air Fyer temp is 400ยฐf same as the oven? I couldnโt see what it should be specifically anywhere on the page
Hi!,
This sounds wonderful. What size tortillas did you use? I will let you know my experience after lunch today. ๐
Thank you,
Travis
Hi I canโt wait to try this recipe. I am looking for healthy lunch idea. Is that a wrap in your pictures or pita bread? It looks pretty thick for a wrap. Thanks
Tortilla!
I think my grandma will really love this,i should have make for her.
You bet! Thanks for the comment ๐