If you’re looking for cold lunch ideas, this is what you need. In this hummus wrap recipe, I used my homemade hummus and some of the leftover feta. Follow Apronese to see how to make it now!

Can I Substitute the Pita?

Sure, you can. Pita bread can be thick and heavy. If you want something a little lighter or thinner, try a tortilla.

You can also build this into a sandwich using a hearty artisan bread. Or build little cracker stacks with a smear of hummus, a leaf of spinach, a slice of cucumber, a little piece of red pepper and a crumble of feta. Just give it a try.

Can I Make the Hummus Wrap Ahead?

Can I Make the Hummus Wrap Ahead

Yes, you can make the hummus wrap the night before, or up to 2 days before.

When making your hummus wrap ahead of time, it’s best to layer the spinach before the cucumber and red pepper to sort of create a barrier between those wet ingredients and the pita.

Hummus Wraps Recipe

These quick and flavorful hummus wraps are a great no-cook, no-reheat lunch idea.

Author: Beth

Prep Time: 20 mins / Total Time: 20 mins

Servings: 6



  • 1 15oz. can chickpeas ($1.59)
  • 1/4 cup lemon juice ($0.18)
  • 1/4 cup tahini ($0.81)
  • 2 tbsp olive oil ($0.32)
  • 1/4 tsp ground cumin ($0.03)
  • 1/4 tsp garlic powder ($0.03)
  • 1/2 tsp salt ($0.02)
  • 1/4 cup water ($0.00)


  • 1/2 12oz. jar roasted red peppers ($1.25)
  • 1 cucumber ($0.79)
  • 3 oz. feta ($1.68)
  • 6 pitas ($2.49)
  • 6 cups baby spinach or baby greens ($2.50)


  • To make the hummus, drain the chickpeas and add them to a food processor along with the lemon juice, tahini, olive oil, cumin, garlic powder, and salt. Pulse until the mixture is crumbly, then slowly add up to 1/4 cup water until the mixture is smooth and fluffy.
  • Remove the red peppers from the jar and slice them thinly. Cut the feta into 1/2 oz. cubes. Thinly slice the cucumbers.
  • Spread about 1/4 cup hummus inside or over the surface of a pita. Add a few roasted red pepper strips, one of the feta cubes (crumbled), some sliced cucumber, and a cup or so of baby spinach. Fold up the sides of the pita and eat!


Serving: 1 Serving ・ Calories: 495.37 kcal ・ Carbohydrates: 70.27 g ・ Protein: 17.5 g ・ Fat: 16.32 g ・ Sodium: 1114.87 mg ・ Fiber: 8.25 g

The nutritional values shown here are only estimates. Please see our nutrition disclaimer.

How to Make a Hummus Wrap – Step-by-step Photos

Hummus Ingredients in the food processor
Step 1: To make the hummus, drain one 15oz. can of chickpeas. Add them to a food processor along with 1/4 cup lemon juice, 1/4 cup tahini, 2 tbsp olive oil, 1/4 tsp cumin, 1/4 tsp garlic powder, and 1/2 tsp salt. (You can use a clove of fresh garlic in place of the garlic powder).
Finished Hummus in the food processor
Step 2: Pulse the ingredients in the food processor, then slowly add 1/4 cup of water until the hummus is smooth and a little fluffy.

Taste and adjust any ingredients as you see fit.
Sliced Roasted Red Peppers
Step 3: Slice the red peppers into thin strips. Also thinly slice the cucumber.
A block of feta cut into cubes
Step 4: Measuring your feta is very important for keeping the cost of this recipe down. I used 1/2 oz. for each wrap. I cut 8oz. block of feta into four pieces (2 oz. each), then cut each of those into four more equal parts, to yield 1/2 oz. cubes.

Then, I simply crumble one cube at a time into each wrap.
Ingredients for hummus wraps in individual containers
Step 5: So here are my wrap ingredients, each in their own container for storage in the refrigerator: hummus, sliced cucumbers, feta cubes, and sliced roasted red peppers.
Bag of Baby Greens
And the baby greens.
Hummus being spread onto pita
Step 6: I wanted to use pitas like a flat bread and just roll the ingredients up in a whole pita. So, first spread about 1/4 cup hummus down the center (or in the pocket).
Red Peppers and Feta added on top of hummus
Step 7: Add a couple of the red pepper strips and crumble one cube of feta on top.
Cucumber sliced added on top
Step 8: Add some cucumbers.
Top with Baby Greens
Step 9: Add a handful of baby greens. Then fold it up and eat!
Hummus Wrap Ingredients in individual containers
All these ingredients are ready and waiting for me to make the hummus wrap the rest of the week. The ingredients should last a good 4-5 days, so I’m all set!

With your hummus and your vegetable leftovers, you can create hummus wraps for your lunch. The best thing about this recipe is that you can store the ingredients to make other hummus wrap lunches during the week.