No-Cook Hummus Cucumber and Tomato Wrap
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Creamy hummus, cool cucumber, and juicy tomato rolled into a crisp veggie wrap — a six-minute vegetarian lunch with zero cooking.
A wrap that needs no stove, no skillet, and no real thought other than layering — this hummus, cucumber, and tomato wrap is about as easy as lunch gets. Creamy hummus spreads as the anchor, crisp cucumber and ripe tomato pile on for crunch and juice, and a few leaves of lettuce and a sprinkle of everything-bagel seasoning finish it off. It's fresh, vegetarian, and shockingly satisfying for a six-minute assembly. We love keeping the ingredients on hand for days when lunch needs to happen fast and stay light.
🥄 Ingredients
- 🫗 1 large flour or whole-grain tortilla
- 🫗 1/3 cup (80g) hummus
- 🫗 1/2 cup cucumber, very thinly sliced
- 🫗 1/2 cup tomatoes, sliced or halved
- 🫗 Handful of romaine, spinach, or mixed greens
- 🫗 1/4 avocado, sliced (optional)
- 🫗 1 lemon wedge
- 🫗 A pinch of salt, black pepper, and everything-bagel seasoning
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
**Warm the tortilla** briefly to make it pliable.
**Spread the hummus** evenly across the tortilla, leaving the edges clear.
**Lay down the greens**, then the cucumber and tomato slices.
**Add avocado** (if using), sprinkle with salt and pepper, and squeeze the lemon over.
**Roll tightly**, tucking the sides in, then slice in half and serve.
⚠️ Common Mistakes
- ✕
Soggy wrap from over-juicy tomatoes without a pat-dry.
- ✕
Overstuffing that makes the roll impossible.
- ✕
Skimpy hummus — it's both the glue and the flavor anchor.
- ✕
Cold tortilla cracks during rolling; warm it briefly first.
🔄 Variations
Add protein: sliced turkey, shredded chicken, or a boiled egg.
Crunchy add: shredded carrot, bell pepper, or pickles.
Spicy: a smear of sriracha or harissa in the hummus.
Lemon-herb: a pinch of za'atar or dried herbs with the seasoning.
🧊 Storage
- 📦
Best crisp and fresh; roll at serving time for the ideal bite.
💡 Chef Tips
Lay the cucumber lengthwise for even coverage and easy rolling.
Pat the sliced tomatoes dry so the wrap stays crisp and tidy.
Salt draws out the juice — season and roll quickly.
Everything-bagel seasoning turns an ordinary wrap into a treat.
❓ FAQ
Can I use any hummus?
Yes — classic, roasted red pepper, or garlic hummus all work.
Is it vegan?
Yes, as written — just confirm your tortilla.
What if I don't like cucumber?
Shredded carrot or bell pepper make crisp stand-ins.
How many calories?
About 380 per wrap — a light, fiber-rich vegetarian lunch.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →