Healthy Veggie Lunch Wrap

A quick and easy veggie wrap featuring avocado and hummus for a healthy and nutritious lunch.
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After an unexpected year filled with COVID restrictions and some major life changes (graduating college and moving across the country, to name a few!) Alex and I are still trying to get back in shape. Food is obviously a big part of our lives, so we knew we’d have to start forcing some healthy eating habits – especially since we like to indulge in some not-so-healthy meals here and there! 

We decided a few weeks ago that we’d challenge ourselves to eat more fruits and veggies. We both know we don’t get nearly enough produce in our diets, since our favorite foods are mostly carbs and cheese… So we tackled this new challenge head-on, beginning with our trips to the grocery store.

I had read somewhere that the way you shop can influence the way you eat. What stood out to me most is that you’re more likely to stop and think about purchasing something if your shopping cart is already quite full. So I suggested we begin our shopping trips in the produce section – working our way “backwards” through the store compared to our previous route – and try to fill up our cart with as much produce as possible.

A whole wheat veggie wrap with hummus spread, avocado, lettuce, tomato, red onion, bell pepper, and carrots.

It seemed like such a simple change at first, but we quickly noticed that each shopping trip we’d come home with more and more produce. Now it’s pretty normal for at least half of our grocery haul to be fresh fruits and veggies, and we’ve done a good job of incorporating it into our diets as a result! 

(To be honest, part of why this worked for us is that we hate wasting food. If something in the fridge is about to go bad, one of us will eat it – even if we don’t really want it – so that it doesn’t end up in the trash.)

A whole wheat veggie wrap with hummus spread, avocado, lettuce, tomato, red onion, bell pepper, and carrots.

One of my favorite things to make for lunch at home now is this super easy Healthy Veggie Lunch Wrap. It takes about 5-10 minutes to throw together, it’s packed full of nutrient-rich fresh produce, and it’s absolutely delicious. It’s also a great meal to prep veggies for at the beginning of the week so you have all the ingredients ready to go at lunchtime!

After years of cooking up a grilled cheese or quesadilla for quick and easy lunches, I’m proud of myself for finding a healthier alternative that’s just as filling and takes even less time to make. So if you’re looking for an easy, tasty lunch that also happens to be good for your body, try our recipe below. We promise you won’t be disappointed!

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Healthy Veggie Lunch Wrap

A quick and easy veggie wrap featuring avocado and hummus for a healthy and nutritious lunch.
Servings 1 wrap
Prep Time 10 minutes
Total Time 10 minutes


  • 1 whole wheat wrap
  • 2 tsp roasted red pepper hummus
  • ½ medium avocado*
  • organic 50/50 spinach & spring mix blend*
  • shredded carrots
  • bell pepper sliced
  • roma tomato diced
  • red onion thinly sliced
  • Optional side: pita chips and hummus


  • Place whole wheat wrap on a microwave-safe dish and microwave for 15 seconds.
  • Spread a thin layer of roasted red pepper hummus on the wrap.
  • Scoop out the flesh from half of an avocado and spread it in a line down the center of the wrap.
  • Add a handful of 50/50 spinach & spring mix blend for a light bed of lettuce.
  • Add shredded carrots, sliced bell pepper, diced tomatoes, and sliced red onion.*
  • Fold in three "sides" of the wrap to form a pocket.
  • Serve with pita chips and roasted red pepper hummus for dipping.


Avocado: To save the other half of your avocado for later, make sure you use the side without the pit when making your wrap. Put the half with the pit in a Ziploc bag, squeeze all the air out of it before closing, and store in the fridge. With an air-tight seal, the avocado will stay good for a few days!
50/50 Spinach & Spring Mix Blend: We usually buy a 50/50 blend for salads and wraps because it’s a great source of nutrients. It gives this wrap a great variety of flavors and textures too!
Adding carrots, bell pepper, tomato, and red onion: The individual amounts of these ingredients will vary based on how big your wrap is, and on your personal taste! However, I generally recommend going lighter on the carrots and red onion while filling up the wrap with lots of tomato and bell pepper.
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Author: Nicole
Calories: 310kcal
Course: Lunch, Main, Main Course
Cuisine: American
Keyword: Avocado, healthy, hummus, lettuce, summer, vegetarian, whole wheat wrap


Calories: 310kcal | Carbohydrates: 32g | Protein: 7g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 331mg | Potassium: 510mg | Fiber: 10g | Sugar: 3g | Vitamin A: 150IU | Vitamin C: 10mg | Calcium: 98mg | Iron: 2mg

If you have any questions regarding the information presented in this post, please refer to our Nutrition Disclaimer here.

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