Hummus Wraps: A Refreshing Summer Lunch

With making more of your own meals at home, things can definitely begin to get a little repetitive and lunches especially can look similar day-to-day. Here’s a quick and easy lunch idea to switch up your lunches and get you a ton of nutrients in the process!

Hummus wraps have been my favorite lunch for a few years now. They are so easy to make, and there are a ton of nutrients inside. There are many reasons to eat a hummus wrap, and one of them is that it’s a great source of plant-based protein.

Hummus is a chickpea-based spread, and a fantastic plant-based protein. Plant-based proteins have so many benefits to them: using chickpeas as an example, plant-based proteins are…

  • Affordable: plant-based proteins are much cheaper than animal protein. Chickpeas and other beans come canned and dry, and can be found at most grocery and convenience stores in one form or the other.
  • Nutritious: all plant-based proteins are chock full of nutrients. Chickpeas specifically are a fantastic folate source, providing 12% of the Reference Daily Intake (RDI) in just 1 ounce! Folate is a nutrient important in pregnancy, and it also helps convert carbohydrates into energy. Chickpeas are also a good source of manganese: they have 14% of the RDI in 1 ounce. Manganese may help prevent diseases like heart disease.
  • Filling: fiber is an important nutrient that is lacking in the average American diet. This nutrient promotes good digestion and can help increase the number of good bacteria in your gut. Additionally, this combination of protein and fiber helps keep you feeling full for longer.
  • Sustainable: while a pound of beef takes about 1800 gallons of water to produce, chickpeas only need 501 gallons for a pound. And that doesn’t even include the carbon footprint! One kilogram (about 2.2 pounds) of beef produces the emissions equivalent of driving 63 miles in a car, while the same amount of beans produces the emissions equivalent of driving 4.5 miles in a car.

Any other vegetables that you add provide additional vitamins, minerals, fiber, and most importantly flavor to an already delicious and nutritious wrap! Not sure how to get started? Here are some hummus wrap recipes!

Classic Hummus Wrap

  • Whole wheat tortilla or wrap
  • Classic hummus
  • Shredded cheddar cheese (optional)
  • Sliced bell peppers
  • Shredded carrots
  • Spinach
  • Sliced cherry tomatoes

Spread about a quarter cup of hummus on your tortilla or wrap. Place desired toppings on the hummus and then fold two sides up slightly and roll the other sides as if you’re making a burrito. Enjoy!


Mediterranean Hummus Wrap

  • Spinach wrap
  • Classic or garlic hummus
  • Feta cheese (optional)
  • Quinoa (optional)
  • Sliced cucumber
  • Sliced bell peppers
  • Kalamata olives
  • Spinach
  • Sliced tomatoes

Taco Hummus Wrap

  • Whole wheat tortilla
  • Taco hummus
  • Shredded cheddar cheese (optional)
  • Lettuce
  • Tomatoes
  • Black olives

Tip: add taco seasoning to plain hummus to make your own taco hummus!

Green Goddess Hummus Wrap

  • Spinach wrap
  • Classic or Spinach & Artichoke hummus
  • Lettuce, spinach, or kale
  • Sliced bell peppers
  • Cucumber


Written by Lina Mowat, Southern Illinois University Dietetic Intern

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