Garlic hummus and sliced zucchini are the stars of this healthy wrap recipe. Creamy avocado, carrots, and bell pepper bring fresh, wholesome flavor to every bite. This plant-based lunch is a perfect fit for those seeking heart-healthy or diabetic diet meal prep ideas. It’s also an excellent option for anyone following a GLP-1 meal plan who needs nutrient-dense, high-fiber fuel to stay full throughout the afternoon.
These wraps leverage the power of plant-based protein and high-fiber vegetables to create a satisfying meal that supports cardiovascular health. By using whole-grain tortillas and heart-healthy fats, you can enjoy a flavorful lunch that keeps blood sugar levels stable and energy levels high.
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The best way is to "seal" the tortilla with a layer of dry greens like spinach or kale before adding the wet ingredients. You can also pat the sautéed zucchini dry with a paper towel before assembly.
Yes! As written, this recipe is naturally vegan. Simply ensure your choice of tortilla and hummus contains no honey or dairy by-products.
Absolutely. The combination of fiber from the vegetables and healthy fats from the avocado helps slow the absorption of carbohydrates from the whole-wheat wrap.
Freezing is not recommended due to the high water content of the fresh vegetables and avocado, which will lose their texture upon thawing.
These easy veggie-based handheld meals are bursting with fresh flavors from herbs and light, healthy dressings.
From homemade hummus to warm roasted veggies, you’ll love these healthy takes on classic sides.
Recipe yields 6 servings
Brush the zucchini with the olive oil and season with the black pepper. In a skillet over medium heat, sauté the zucchini until lightly browned, about 4 minutes.
Evenly spread the hummus over each tortilla. Sprinkle the pine nuts over the hummus. Top with zucchini, carrots, bell pepper, avocado, spinach and onion. Roll up each wrap and cut in half on the diagonal.
Swap whole wheat for sprouted grain or gluten-free wraps if needed.
Try roasted red pepper, lemon-herb, or low-sodium hummus to vary the flavor profile.
If zucchini is out of season, thinly sliced yellow summer squash or sautéed eggplant work beautifully.
Omit the pine nuts or replace them with toasted sunflower seeds for a similar crunch.