These incredibly easy, 30-minute Hummus Wraps are a delightful combination of savory, crisp chickpeas, a medley of vibrant fresh vegetables, and smooth, creamy hummus all nestled within a soft tortilla. They’re perfect for a quick and healthy meal anytime!

If you love fast and flavorful wrap recipes, you’ll also enjoy some of our other favorites:

Quick Italian Chicken Wraps
Hearty Black Bean Wraps
Classic Mediterranean Wraps
Flavorful Chicken Shawarma Wraps

Experience the Best Hummus Wraps

Prepare to be delighted by these nutritious and satisfying vegetarian (and easily vegan!) Hummus Wraps! They are generously packed with wholesome ingredients and boast a fantastic array of textures – from the refreshing crunch of cucumbers, carrots, and bell peppers, to the rich creaminess of hummus and avocado. But the true highlight, the undeniable star of this dish, is our perfectly seasoned, incredibly crispy chickpeas.

These well-seasoned chickpeas, whether air-fried or oven-roasted, are simply sensational. They are wonderfully fragrant, deeply savory, and possess an addictive crispiness that elevates these hummus wraps to a whole new level. Trust us, with these chickpeas, you won’t even miss the meat!

The Star Ingredient: Crispy Chickpeas

Chickpeas, also known as garbanzo beans, are not just incredibly versatile; they’re also a powerhouse of plant-based protein and fiber. This makes them an ideal filling for wraps, ensuring these Hummus Wraps are not only delicious but also incredibly satiating, keeping you full and energized.

Achieving that perfect crispiness for your chickpeas is key, and we have two fantastic methods:

Air Frying for Ultimate Crispness

If you own an air fryer, you’re in for a treat! Air frying chickpeas delivers an unbeatable crisp texture in under 15 minutes, making it the quickest method for perfectly crunchy chickpeas. The circulating hot air ensures every bean gets evenly cooked and delightfully crunchy. For best results, ensure the chickpeas are thoroughly dry after rinsing. This prevents steaming and promotes that golden, crispy exterior. We highly recommend this method for speed and superior texture.

Oven Roasting: A Reliable Alternative

No air fryer? No problem! Oven roasting is a fantastic alternative that still yields wonderfully crispy chickpeas. While it takes a little longer due to preheating and cooking time, the results are equally delicious. The trick here is to spread the seasoned chickpeas in a single, even layer on a greased baking sheet, allowing them to roast rather than steam. This ensures maximum surface area exposure to the heat, leading to beautiful browning and crunch. We’ll provide detailed instructions for both methods in the recipe card below.

Hummus: The Creamy Foundation

The other foundational “star” of these delectable wraps is, of course, hummus! To keep this recipe truly fast and effortless, we recommend using your favorite store-bought hummus. Whether you prefer a classic plain flavor or an adventurous roasted red pepper, garlic, or even a spicy variety, choose one you genuinely love. The quality and flavor of your hummus will significantly impact the overall taste of your wraps.

Alternatively, if you have a cherished homemade hummus recipe, feel free to whip up a batch from scratch. Freshly made hummus can add an extra layer of authentic flavor that’s hard to beat.

Don’t be shy with the hummus! We suggest using about 1/4 cup per tortilla. While this might seem generous, it’s crucial for providing a lush, creamy texture that beautifully complements the crisp vegetables and chickpeas, ensuring every bite is moist and flavorful. Hummus also acts as a natural “glue,” helping all the delicious fillings stay put inside your wrap.

Quick Tip: Double the Garbanzo Power!

Yes, you read that right – hummus and air-fried chickpeas mean a double dose of garbanzo beans! This intelligent combination is precisely why these Hummus Wraps are so incredibly satisfying. Chickpeas are rich in both fiber and protein, working together to keep you feeling full and energized long after your meal. With this much plant-based goodness, you won’t even notice the absence of meat!

Choosing the Best Tortillas for Your Wraps

The tortilla serves as the foundation of your wrap, and its quality significantly impacts the overall experience. For a more nutritious meal, we highly recommend using whole wheat tortillas. They offer a wholesome flavor and added fiber. Beyond the type, the brand matters!

Opt for a brand you already know and love for its taste and pliability. Some tortillas are simply more delicious and easier to work with than others. We’re particularly fond of un-baked tortillas that you quickly warm in a skillet, such as TortillaLand® tortillas (not sponsored, just a genuine recommendation!). You can often find these in the refrigerated section of your grocery store, usually near the cheeses or other fresh pasta. Their exceptional texture makes homemade wraps feel truly special, light, and fresh.

Regardless of the brand or type you choose, a crucial step for perfect wraps is to warm your tortillas slightly before assembling. You can do this by cooking raw tortillas in a skillet for a minute or two per side, or by wrapping pre-made tortillas in a damp paper towel and microwaving them for about 10-15 seconds. Warm tortillas become more flexible, making them easier to roll without tearing, and they enhance the overall warmth and comfort of the wrap.

Quick Alternative: Pita Pockets

Not a fan of tortillas? No worries! All these wonderful fillings can be equally enjoyed stuffed into a fluffy pita pocket for a slightly different, yet equally delicious, Mediterranean-inspired meal. Just slice open your pita and load it up!

Fresh & Flavorful: Other Essential Hummus Wrap Ingredients

Beyond the chickpeas, hummus, and tortillas, a vibrant array of fresh vegetables and a touch of zest bring these wraps to life. Each ingredient plays a vital role in creating a balanced and incredibly tasty experience:

English or Persian Cucumbers: These varieties are far superior to regular cucumbers for wraps. They offer a delightful crisp crunch and more concentrated flavor without being overly watery, preventing your wraps from becoming soggy. Persian cucumbers are often sold as “mini” or “salad” cucumbers.
Sweet Bell Pepper: Add a beautiful pop of color and a mild, sweet crunch with any variety of sweet bell pepper – red, orange, or yellow all work wonderfully. They provide essential vitamins and a refreshing texture.
Carrot: Whether you opt for the convenience of store-bought matchstick carrots or take a few extra minutes to cut your own from a large carrot, they add a touch of sweetness and another layer of satisfying crunch.
Creamy Avocado: A perfectly ripe avocado is a game-changer for these wraps! Its rich, buttery texture adds a luxurious creaminess that contrasts beautifully with the crispier elements. To tell if an avocado is ripe, it should yield slightly to gentle pressure but not feel mushy.
Fresh Lemon Juice: A squeeze of fresh lemon juice is essential. It brightens all the flavors, adds a zesty tang, and perfectly complements the savory notes of the chickpeas and hummus, tying everything together harmoniously.
Mixed Greens or Spinach: We love a 50/50 blend of fresh spinach and spring mix for its tender texture and mild flavor. Feel free to use your favorite leafy greens, such as romaine for added crunch or arugula for a peppery kick.
Sriracha (Optional, but Highly Recommended): If you enjoy a little heat, a drizzle of Sriracha is the perfect finishing touch. It adds a spicy, tangy complexity that truly elevates the flavor profile without overpowering the fresh ingredients. A little goes a long way, but it brings incredible depth!
Fresh Parsley (Optional): A sprinkle of fresh chopped parsley adds a burst of herbaceous freshness and a touch of color.

Cucumber Clarity

For the best Hummus Wraps, steer clear of standard large cucumbers. Their high water content can make your wraps soggy, and they often lack the crispness and concentrated flavor we’re looking for. Stick to English or Persian varieties for that desirable refreshing crunch!

Essential Tips for Perfect Hummus Wraps Every Time

Follow these simple tips to ensure your Hummus Wraps are nothing short of spectacular:

Dry Your Chickpeas Thoroughly: This is perhaps the most critical step for crispy chickpeas. After draining and rinsing canned chickpeas, pat them exceptionally dry with paper towels or use a salad spinner. Any excess moisture will cause them to steam instead of crisp up, preventing spices from adhering properly.
Single Layer Chickpea Roasting: Whether you’re using an air fryer or an oven, arrange the seasoned chickpeas in a single, even layer. Overlapping or overcrowding them will trap moisture and result in soft, chewy chickpeas rather than the desired crisp texture. Ample space allows for proper air circulation and browning, which equals maximum flavor!
Consider Serving Buffet-Style: These wraps are fantastic for feeding a crowd or for a customizable family meal. Simply prepare all the components – crispy chickpeas, a variety of chopped veggies, hummus, and tortillas – and let everyone assemble their own wraps exactly how they like them. It’s interactive and ensures everyone gets their perfect wrap!
Enjoy Immediately for Best Texture: Hummus wraps are at their absolute best when eaten fresh after assembly. The longer they sit, especially with moist ingredients like hummus and avocado, the softer the tortillas can become. For optimal crispness and flavor, assemble and devour!

Creative Hummus Wraps Variation Ideas

While delicious as is, these Hummus Wraps are incredibly versatile and can be customized to suit your tastes or whatever ingredients you have on hand. Get creative with these ideas:

Add Protein Boost: For a non-vegetarian option, consider adding some shredded seasoned rotisserie chicken alongside the chickpeas. It complements the Mediterranean flavors beautifully.
Introduce Cheese: A sprinkle of crumbled feta cheese adds a lovely salty tang and creamy texture. It also acts as a natural seasoning. Note that this keeps the wraps vegetarian but not vegan. Other cheeses like crumbled goat cheese or a mild shredded mozzarella would also be delicious.
Experiment with More Veggies: The possibilities are endless! Try adding thinly sliced red onion for a pungent kick, marinated artichoke hearts for a briny touch, kalamata olives for a salty burst, or chopped Roma or cherry tomatoes for juicy freshness. Roasted zucchini or eggplant would also be a fantastic addition.
Explore Different Hummus Flavors: The hummus market offers an incredible variety of flavors today. Swap out the plain hummus for a roasted garlic, spicy chipotle, sun-dried tomato, or even a pesto hummus to completely change the flavor profile of your wraps.
Make it Vegan: Simply ensure your hummus and tortillas are vegan-friendly (most are, but always check labels!) and omit any non-vegan additions like feta cheese.
Spice it Up Differently: Instead of Sriracha, try a dash of red pepper flakes, a drizzle of hot sauce, or a pinch of smoked paprika in your chickpea seasoning for a different kind of heat.
Add a Dressing: While the hummus provides plenty of moisture, a light tahini dressing, a simple lemon-tahini sauce, or even a homemade dill-yogurt sauce could add another layer of flavor and creaminess.

More Easy & Delicious Vegetarian Recipes You’ll Love

If you’re looking for more quick, healthy, and satisfying vegetarian meals, here are some of our top recommendations:

Easy Tomato Soup – perfect for using canned tomatoes, a comforting classic.
Vegetarian Tuna Salad – a clever and delicious plant-based alternative made with chickpeas.
Creamy Chickpea Curry – rich and flavorful with coconut milk, ideal for a warming meal.
Black Bean Corn Avocado Salad – a vibrant and refreshing salad with a zesty chili-lime vinaigrette.
Lemon-Herb Chickpea Salad – light, fresh, and bursting with flavor from a simple lemon vinaigrette.

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Hummus Wraps

By Chelsea Lords

These easy 30-minute Hummus Wraps pack crispy chickpeas, fresh veggies, and creamy hummus into soft tortillas—so tasty and quick!

Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Servings: 4 wraps

Equipment

Air fryer or oven

Ingredients

For the Crispy Chickpeas:

1 (15-ounce) can chickpeas (garbanzo beans); drained, rinsed, and thoroughly dried
2 tablespoons olive oil
2 teaspoons paprika
2 teaspoons dried oregano
1 teaspoon dried basil
1 teaspoon garlic powder
Salt and pepper, to taste

For the Wraps:

4 large tortillas (whole wheat recommended)
1 cup hummus, divided
2 small Persian/Salad cucumbers or 1 English cucumber, about 1 cup, thinly sliced
1 sweet bell pepper (red, yellow, or orange), thinly sliced
1 large carrot or 3/4 cup matchstick carrots
1 small avocado, thinly sliced
4 large handfuls mixed greens or baby spinach
Sriracha, to taste (optional but recommended, see Note 2)
Fresh parsley, chopped (optional)
1 lemon, for juicing (optional)

Instructions

Prepare Chickpeas: If using an oven instead of an air fryer, refer to Note 1 below. Drain and rinse the chickpeas thoroughly, then dry them very well using a salad spinner or by patting them with paper towels. Wet chickpeas will steam instead of crisp.
Season and Cook Chickpeas: In a large bowl, toss the dried chickpeas with olive oil, paprika, dried oregano, dried basil, garlic powder, and salt and pepper to taste (we suggest about 1/2 teaspoon salt and 1/4 teaspoon pepper). Stir until all chickpeas are evenly coated.
Air Fry Chickpeas: Place the seasoned chickpeas in a single, even layer in your air fryer basket. Cook for 11–14 minutes at 400°F (200°C), shaking the basket halfway through to ensure even crisping. Cook until crisp but not hard (we prefer them around 12 minutes).
Prepare Vegetables: While chickpeas are cooking, prepare your vegetables. Cut off the ends of the cucumbers, then slice them in half lengthwise and cut into 1/4-inch thick strips. Thinly slice the bell pepper. Cut the carrot into matchsticks, or use pre-cut matchstick carrots. Thinly slice the avocado.
Assemble Wraps: Lay out the tortillas. Spread 1/4 cup (60g) of hummus evenly over each tortilla. Top each with 1/4 of the crispy chickpeas (about 1/3 cup per tortilla), gently pressing them into the hummus to help them stick.
Add Veggies and Finish: Evenly divide the prepared vegetables among the wraps: cucumber sticks, bell pepper slices, carrot slices, avocado slices, and a large handful of mixed greens. If desired, sprinkle with fresh parsley. Drizzle with fresh lemon juice and/or Sriracha (we love lots of Sriracha!), and add another pinch of salt and pepper.
Roll and Serve: Roll each tortilla up tightly and enjoy immediately for the best flavor and texture!

Recipe Notes

Oven Roasting Method for Chickpeas: Preheat your oven to 400°F (200°C). Generously grease a large baking sheet with cooking spray or a drizzle of olive oil. Spread the seasoned chickpeas in a single, even layer (ensure no overlapping) on the tray. Roast for 18–22 minutes, shaking the tray halfway through (we like them best at 20 minutes). Roast until they are crisp but not hard. Remove from oven and set aside.
Sriracha Alternative: If you prefer a different flavor profile or no heat, you can substitute a drizzle of your favorite bottled Italian dressing in place of the Sriracha and/or lemon juice.
Storage: These wraps are truly best enjoyed fresh right after assembly. They tend to get soggy if stored for too long.

Nutrition

Nutrition information is automatically calculated and should be used as an approximation only.

Craving Crushing Hummus Wraps