Looking for a nutritious and flavor-packed meal that’s quick to make and full of vibrant textures? These Banana Pepper Hummus Wraps are the perfect option.

FULL RECIPE

Ingredients

• 4 large whole wheat tortillas or wraps
• 1 cup hummus (store-bought or homemade)
• 1 cup shredded lettuce or spinach
• 1/2 cup sliced banana peppers (mild or spicy)
• 1/2 cup shredded carrots
• 1/2 cup thinly sliced cucumber
• 1/2 cup diced tomatoes
• 1/4 cup red onion, thinly sliced
• 1 tablespoon olive oil (optional, for added richness)
• Salt and pepper to taste
• Optional: crumbled feta cheese or olives for extra flavor

Directions

1. Lay out the tortillas on a clean surface.
2. Spread 2–3 tablespoons of hummus evenly onto each tortilla, leaving about an inch at the edges.
3. Layer lettuce/spinach, banana peppers, carrots, cucumber, tomato, and red onion.
4. Drizzle lightly with olive oil, and season with salt and pepper if desired.
5. Add feta or olives if using.
6. Roll each tortilla tightly into a wrap, folding in the sides as you go.
7. Slice diagonally and serve immediately, or wrap in foil or parchment for a to-go meal.

Nutrition Facts 

• Calories: 260
• Total Fat: 10g
• Saturated Fat: 1.5g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 520mg
• Total Carbohydrates: 34g
• Dietary Fiber: 7g
• Sugars: 4g
• Protein: 8g
• Vitamin A: 45% DV
• Vitamin C: 35% DV
• Calcium: 6% DV
• Iron: 15% DV

Nutritional Value and Health Benefits

Banana Pepper Hummus Wraps are loaded with essential nutrients that promote overall wellness. These wraps contain a balanced mix of carbohydrates, healthy fats, and plant-based proteins. Hummus provides protein and fiber, supporting digestion and keeping you full longer. The fresh vegetables like cucumbers, carrots, and leafy greens are packed with antioxidants, vitamins A and C, and minerals like potassium. The banana peppers not only add tang and flavor but also contribute to vitamin C intake, helping to boost the immune system. Overall, this wrap is a smart, nutrient-dense meal choice for anyone seeking a wholesome diet.

Great for Plant-Based Diets

These wraps are naturally vegetarian and can be made completely vegan by ensuring the tortillas and hummus are free from animal products. For people adopting a plant-based lifestyle, this wrap delivers key nutrients often missed in meat-free diets, such as iron, calcium, and plant proteins. The fiber content from both the hummus and vegetables supports a healthy gut microbiome and promotes better digestion. The option to add toppings like olives or vegan feta offers customizable flavor while staying fully plant-powered.

Easy to Prepare and Portable

One of the top advantages of this recipe is its convenience. Banana Pepper Hummus Wraps require minimal prep time and no cooking, making them ideal for busy lifestyles. Simply chop, layer, roll, and go. This makes them a favorite for packed lunches, work meals, school snacks, or a quick dinner solution. The portability factor is especially appealing for travelers or anyone needing a nutritious meal on the move. Wrap them in foil or reusable beeswax wraps for a sustainable grab-and-go option.

Kid-Friendly and Customizable

Parents looking for healthy yet kid-approved meals will appreciate the versatility of this wrap. The vibrant colors and mild tangy flavor from the banana peppers can intrigue even picky eaters. If needed, the heat level can be adjusted by choosing mild banana peppers or swapping in bell pepper strips. You can also sneak in shredded cheese or grilled tofu for extra protein. Because the wraps are customizable, children can even help prepare their own, making them more likely to eat what they helped create.

Ideal for Meal Prep

Banana Pepper Hummus Wraps are an excellent choice for meal preppers. The components can be prepared ahead of time and stored separately in the fridge for easy assembly throughout the week. Chopped veggies and pre-portioned hummus make for a quick wrap construction each morning. While it’s best to build them fresh for the perfect texture, they can also be wrapped tightly and stored for up to 24 hours without losing their appeal, especially when using moisture-resistant greens like romaine or kale.

Balanced Flavor Profile

These wraps feature a satisfying blend of creamy, tangy, crunchy, and fresh. The hummus lends a smooth, garlicky base that complements the crisp vegetables and tart bite of banana peppers. Red onion adds a sharp contrast, while olive oil or optional feta cheese can provide savory depth. The result is a flavorful medley that doesn’t rely on heavy sauces or artificial seasonings. This balanced taste experience is one reason why the wraps are so appealing across different age groups and dietary preferences.

Supports Weight Management

Due to their high fiber content and low caloric density, these wraps are an excellent choice for those looking to manage their weight. The fiber helps regulate appetite, keeping you feeling full without overeating. Whole wheat tortillas provide slow-digesting carbs that stabilize blood sugar, while the vegetables offer volume without adding excessive calories. Because the wraps are nutrient-dense and not calorie-dense, they support a sustainable, healthful eating pattern.

Gluten-Free and Low-Carb Options

For individuals with gluten sensitivities or those following a low-carb regimen, this recipe can easily be adapted. Use gluten-free tortillas or large lettuce leaves in place of wheat wraps. There are also grain-free or low-carb tortilla alternatives made from almond flour, coconut, or flaxseed available in most health food stores. The hummus and vegetables themselves are naturally gluten-free, making this dish inclusive for various dietary needs.

Rich in Antioxidants and Anti-Inflammatory Compounds

The vegetables used in this wrap are not just colorful and crunchy—they’re also rich in antioxidants and anti-inflammatory agents. Carrots are loaded with beta-carotene, while cucumbers offer hydration and anti-inflammatory flavonoids. Banana peppers contain capsaicin in small amounts, which may help reduce inflammation and improve metabolic health. When eaten regularly, meals like these can contribute to reduced oxidative stress and lower risk of chronic diseases.

Economical and Sustainable

This recipe is cost-effective, making it accessible for households on a budget. The ingredients are simple, commonly found in local markets, and can often be bought in bulk. Making hummus at home from canned chickpeas, tahini, lemon, and garlic adds further savings and control over ingredients. Additionally, this dish generates minimal waste and supports a more sustainable way of eating by relying on plant-based, minimally processed components.

Perfect for Summer and Warm Weather Meals

Banana Pepper Hummus Wraps are refreshingly light, making them ideal for hot weather when heavier meals can feel overwhelming. They require no cooking or heating, which is a plus during summer months. Whether served picnic-style, beachside, or in an outdoor lunchbox, these wraps are satisfying without being too rich. You can even chill them slightly for a cool, crisp eating experience during warmer days.

Conclusion

Banana Pepper Hummus Wraps offer the perfect combination of convenience, nutrition, and taste. They cater to a wide range of diets and preferences while being easy to assemble and adapt. Whether you’re aiming for a healthier lifestyle, feeding your family, or looking for a reliable meal prep option, this wrap delivers. Its refreshing mix of vegetables, plant-based protein, and zesty banana peppers creates a meal that feels as good as it tastes. Add them to your weekly rotation and enjoy a wrap that supports your body and excites your taste buds.