Looking for a lunch that’s incredibly fast, packed with flavor, and genuinely healthy? Meet the turkey hummus veggie wrap. This simple recipe is a game-changer for busy weekdays, offering a perfect balance of lean protein, creamy hummus, and crisp, fresh vegetables, all bundled in a soft tortilla. It’s the satisfying, no-cook meal you’ve been searching for.
Forget boring desk lunches. This wrap is endlessly customizable, takes less than 10 minutes to assemble, and is perfect for meal prep. Let’s build your new favorite go-to lunch.
Why You’ll Love This Turkey Hummus Veggie Wrap
This isn’t just another wrap; it’s a solution to your lunchtime dilemma. It’s designed to be delicious, efficient, and energizing.
- Incredibly Fast: From fridge to plate in under 10 minutes. It’s the ideal choice when you’re short on time but don’t want to compromise on quality.
- Healthy & Balanced: Loaded with lean protein from the turkey, healthy fats from the hummus, and essential vitamins and fiber from a pile of fresh veggies.
- Perfect for Meal Prep: Assemble it ahead of time for a grab-and-go lunch that stays fresh and crisp. We’ll share the secrets to avoiding sogginess.
- Endlessly Adaptable: This recipe is a fantastic starting point. Swap the veggies, try a new hummus flavor, or add a sprinkle of cheese to make it your own.
The Core Components of a Perfect Wrap
The beauty of this turkey hummus veggie wrap lies in its simplicity. However, choosing the right ingredients will elevate it from good to great. Here’s what to look for.
Choosing the Right Turkey
For the best flavor and texture, opt for high-quality, low-sodium sliced deli turkey. Oven-roasted or smoked turkey varieties work wonderfully here. Look for slices that aren’t too thin, as they can tear when you’re rolling the wrap.
The Best Hummus (Store-Bought vs. Homemade)
A creamy, flavorful hummus acts as the delicious “glue” that holds everything together. Classic plain hummus is a great choice, but don’t hesitate to experiment with roasted red pepper, garlic, or even a spicy variety for an extra kick.
A Rainbow of Veggies for Crunch and Flavor
This is where you can truly customize your wrap. The key is to choose vegetables that provide a satisfying crunch and fresh flavor. We recommend a combination of leafy greens, and julienned or shredded crisp veggies.
- Leafy Greens: Baby spinach or arugula.
- Crisp Veggies: Bell peppers (any color), cucumber, carrots, and red onion.
Selecting Your Tortilla
The vessel for your delicious fillings matters. Look for large (10-12 inch) flour tortillas, as they are soft and pliable, making them easy to roll without cracking. Whole wheat or spinach tortillas are also excellent, healthy options.
Ingredients You’ll Need
Here are the simple, fresh ingredients required for this powerhouse wrap. This recipe makes one serving, but you can easily scale it up.
- Large Tortilla: 1 (10-inch) flour or whole wheat tortilla
- Hummus: 3 tablespoons of your favorite flavor
- Sliced Turkey: 4 ounces, low-sodium
- Baby Spinach: 1 large handful
- Bell Pepper: 1/4, thinly sliced
- Cucumber: 1/4, cut into matchsticks
- Shredded Carrots: 1/4 cup
- Red Onion: A few thin slices
- Feta Cheese: 1 tablespoon, crumbled (optional)
How to Make a Turkey Hummus Veggie Wrap (Step-by-Step)
Assembling the perfect wrap is an art, but it’s an easy one to master. Follow these steps for a tightly packed wrap that won’t fall apart.
- Warm the Tortilla: Gently warm the tortilla in a dry skillet or microwave for 15-20 seconds. This makes it more pliable and prevents cracking.
- Spread the Hummus: Lay the warm tortilla flat. Spread the hummus evenly over the surface, leaving about a 1-inch border around the edges.
- Layer the Ingredients: Arrange the ingredients in a line down the center of the tortilla. Start with the spinach, followed by the turkey slices, bell pepper, cucumber, carrots, and red onion. If using, sprinkle the feta cheese on top.
- Fold and Roll: Fold the short sides of the tortilla in first. Then, starting from the edge closest to you, tightly roll the tortilla away from you, tucking the fillings in as you go.
The Secret to a Tightly-Packed, No-Sog Wrap
The number one concern with wraps is sogginess, especially when making them ahead of time. The key is strategic layering. By spreading the hummus edge-to-edge, you create a moisture barrier. Then, placing the spinach down before the turkey and other veggies helps protect the tortilla even further.
For an even more secure hold, you can roll your wrap tightly in plastic wrap or beeswax paper. This not only keeps it fresh but also helps it hold its shape perfectly until you’re ready to eat.
Meal Prep and Storage Instructions
This turkey hummus veggie wrap is a meal prep dream. You can easily prepare several at the start of the week for quick lunches.
For best results, prepare the wraps as instructed and roll them tightly in plastic wrap or store them in an airtight container. They will stay fresh and crisp in the refrigerator for up to 3 days. This is one of the best healthy meal prep ideas (coming soon) for a busy schedule.
Delicious Variations to Try
Once you’ve mastered the basic recipe, feel free to get creative! The possibilities are nearly endless.
- Spicy Southwest: Use a spicy hummus, add a slice of pepper jack cheese, and mix in some black beans and corn.
- Mediterranean Twist: Add Kalamata olives, chopped sun-dried tomatoes, and use a lemon-dill hummus.
- Extra Green Goddess: Mix in mashed avocado with the hummus and add alfalfa sprouts for extra crunch.
What to Serve with Your Wrap
While this wrap is a complete meal on its own, it also pairs wonderfully with a simple side. Consider serving it with a side of pita chips, a small cup of soup, or a fresh fruit salad for a well-rounded and satisfying lunch.
Turkey Hummus Veggie Wrap Recipe
Turkey Hummus Veggie Wrap: The Ultimate 10-Minute Healthy Lunch
Ingredients
Equipment
Method
- Gently warm the tortilla in a dry skillet over medium heat for about 15 seconds per side, or in the microwave for 15-20 seconds. This step is crucial for making it pliable and preventing cracks during rolling.
- Lay the warm tortilla on a flat surface. Spread the hummus in an even layer across the entire tortilla, leaving a small 1-inch border around the edges. This creates a moisture barrier.
- In a line down the center of the tortilla, layer your ingredients. Start with the handful of baby spinach, then add the slices of turkey. Top with the sliced bell pepper, cucumber matchsticks, shredded carrots, and thin slices of red onion. Finish with a sprinkle of crumbled feta cheese, if using.
- To roll the wrap, first fold in the two shorter sides over the fillings. Then, take the edge closest to you and begin to roll it away from you, keeping the roll tight and tucking the fillings in as you go to create a compact, secure wrap.
- Slice the wrap in half on a diagonal and serve immediately. If meal prepping, wrap it tightly in plastic wrap or beeswax paper and store in the refrigerator for up to 3 days.
Notes
Tip 2: Dry your vegetables thoroughly after washing to prevent a soggy wrap.
Tip 3: For extra flavor, toast the wrap in a panini press or skillet for a minute or two after rolling.
Frequently Asked Questions
Absolutely. This wrap is perfect for meal prep. Assemble it completely, then roll it tightly in plastic wrap or beeswax paper. It will stay fresh and crisp in the refrigerator for up to 3 days.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });The best way is to create a moisture barrier. Spread hummus to the edges of the tortilla and place a layer of dry leafy greens, like spinach, down before adding other ingredients. This shields the tortilla from wetter items like cucumber or bell peppers.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });Yes, it’s a very healthy choice. It provides a great balance of lean protein from the turkey, healthy fats and fiber from the hummus, and a wide range of vitamins and minerals from the fresh vegetables.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });A high-quality, low-sodium sliced deli turkey is ideal. Oven-roasted or smoked turkey are excellent choices as they provide great flavor without being overly processed. Aim for slices that are not paper-thin to prevent tearing.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });Crisp vegetables work best. We recommend baby spinach, thinly sliced bell peppers, cucumber matchsticks, shredded carrots, and red onion. However, you can also use arugula, shredded lettuce, or even add sprouts.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });Share Your Creations!
We hope you love this quick and healthy turkey hummus veggie wrap! It’s a testament to the fact that delicious meals don’t have to be complicated. If you try it, be sure to snap a picture and share it with us on Pinterest. We can’t wait to see your amazing wraps!
