Delicious Grilled Zucchini Wraps with Hummus: A Healthy Mediterranean-Inspired Recipe

Summer is my favorite season for trying new recipes with fresh veggies. I found a vegetarian wraps recipe that feels like a trip to the Mediterranean. These grilled zucchini wraps with hummus are more than food; they’re a journey of taste and health.

I love these wraps because they’re easy to make and taste amazing. They’re ready in about 15 minutes. The mix of grilled zucchini, creamy hummus, and fresh herbs is a flavor explosion that will change your lunch game.

Key Takeaways

• Quick and easy Mediterranean-inspired vegetarian wraps
• Packed with summer vegetables and nutritious ingredients
• Perfect for health-conscious meal planners
• Versatile recipe adaptable to different dietary preferences
• Delivers authentic Mediterranean cuisine flavors

The Perfect Healthy Wrap: A Mediterranean Twist on Traditional Wraps

Summer grilling is a great time to try new recipes. The mediterranean hummus wrap is a perfect example. It turns a simple lunch into a colorful, healthy meal that’s full of Mediterranean flavors.

This wrap is special because of its mix of tastes and textures. Grilled zucchini gives it a smoky taste. Creamy hummus adds richness. And crisp kale adds a fresh crunch.

• Perfect for quick summer meals
• Packed with nutritious ingredients
• Easy to customize
• Ideal for healthy snacks

Healthy snacks don’t have to be dull. The mediterranean hummus wrap shows that. By using summer grilling, you can make a wrap that’s tasty and good for you. The secret is using fresh ingredients and mixing them well.

This wrap is different from usual wraps. It’s light but still filling. It shows how simple things can become amazing with the right touch.

Essential Ingredients for Grilled Zucchini Wraps with Hummus

Making tasty zucchini rolls starts with picking the right ingredients. I’ll show you how to choose the best parts for these low-carb wraps. They’re full of flavor and good for you.

Fresh Produce Selection

Choosing the right ingredients is key for zucchini rolls. Here’s what you need:

• Zucchini: Look for firm, perfect veggies
• Tomatoes: Pick ripe grape or cherry tomatoes
• Red onions: Choose crisp, bright onions
• Greens: Add kale or spinach for extra nutrition

Choosing the Right Hummus Dip

Your hummus can make or break the wrap. Try these options:

• Store-bought classic flavors
• Roasted garlic hummus
• Spicy red pepper hummus
• Make your own for a unique taste

Wrap and Cheese Options

For gluten-free and tasty wraps, check out these:

• Gluten-free tortillas
• Low-carb Mission Carb Balance wraps
• Cheese options:
  • White cheddar
  • Chipotle gouda
  • Crumbled feta
  • Shredded havarti

Try these ingredients to make your own zucchini rolls. They’re healthy and super delicious!

Health Benefits of This Nutrient-Rich Wrap

A veggie hummus wrap is more than just tasty—it’s full of nutrients that boost your health. These wraps mix great taste with health benefits, making them perfect for those who care about their diet. They offer a fulfilling and nutritious meal choice.

So, why are veggie wraps good for you? It’s all about their amazing nutritional profile. With fresh veggies, protein-rich hummus, and whole grain wraps, they’re a meal that’s good for your body.

Nutritional Value Breakdown

Each veggie hummus wrap is a nutritional powerhouse. Let’s look at what makes these wraps a smart food choice:

• Low-calorie base with high nutrient density
• Balanced macronutrient profile
• Rich in plant-based proteins
• Minimal processed ingredients

Protein and Fiber Content

Is hummus good for you in terms of calories? Yes, it is! Hummus is a lean protein that helps keep muscles strong and calories in check. A veggie hummus wrap has about 10-15 grams of protein and 5-7 grams of fiber. This supports digestion and keeps you energized.

Vitamins and Minerals

The veggies in the wrap are packed with vitamins and minerals. Zucchini, kale, and other greens give you vitamins A, C, and K, plus minerals like potassium and magnesium. These nutrients boost your immune system, bone health, and metabolism.

By picking a veggie hummus wrap, you’re not just eating to fill your belly. You’re feeding your body a meal that’s scientifically proven to support your health for the long term.

Step-by-Step Grilling Instructions

Summer grilling can turn simple zucchini into a tasty dish. It can make your wraps even better. I’ll show you how to grill zucchini perfectly, so it’s full of flavor.

To get your zucchini ready for grilling, pay close attention. First, wash and dry the zucchini well. Then, cut them lengthwise into thin strips. This helps them cook evenly.

• Preheat grill or grill pan to medium heat (around 375-400°F)
• Brush zucchini slices with olive oil
• Season with carefully selected spices

Choosing the right spices for grilled zucchini is key. I like to use a mix that brings out Mediterranean flavors. My favorite seasoning includes:

Grill the zucchini for about 3-4 minutes on each side. You want to see nice grill marks and a bit of char. But keep it tender inside. The trick is to watch it closely and flip it just right.

Pro tip: Let the grilled zucchini rest for a minute after cooking. This lets the juices spread, making your wrap even more flavorful.

Preparing and Seasoning the Zucchini

Making a great roasted veggie wrap with hummus begins with zucchini prep. The right cut and seasonings turn this veg into a tasty filling. It makes the whole dish better.

For our low-calorie grilled vegetable and hummus wrap, precision is key. Fresh zucchini is like a blank canvas, ready to be enhanced.

Cutting Techniques for Perfect Zucchini Strips

Getting zucchini cutting right is important. Here’s how to do it:

• Remove both ends of the zucchini completely
• Use a sharp knife for clean, even cuts
• Slice lengthwise into uniform strips about 1/4 inch thick
• Aim for consistent width to ensure even grilling

Seasoning Combinations to Elevate Flavor

Choosing the right seasonings can change your roasted veggie wrap with hummus. I’ve found a few great options:

Tip: Toss zucchini strips in olive oil before adding seasonings. It helps spices stick and gives a nice caramelized look when grilled. Proper prep keeps your wrap low in calories but full of flavor.

Assembly Tips for the Perfect Wrap

Making the perfect hummus wrap is all about layering and where you put your ingredients. I’ve found some great tips for making a tasty and neatly put together meal.

Begin by spreading two tablespoons of hummus on the wrap. Make sure to leave a little room around the edges. This creamy base is where your other ingredients will shine. Adding hummus to your wrap can turn a simple lunch into a fun food adventure.

• Spread hummus first as a smooth base layer
• Add grilled zucchini slices in a single, even layer
• Sprinkle fresh kale for added crunch and nutrition
• Layer thin onion and tomato slices for extra flavor
• Add one slice of cheese for richness

To avoid a soggy wrap, keep wet ingredients like tomatoes away from the bottom. A helpful trick is to fold the sides in before rolling. This helps keep everything inside where it belongs.

Think about texture and taste when you’re putting your wrap together. You want a mix of creamy hummus, crunchy veggies, and soft zucchini. Roll it up tightly and cut it on the diagonal for a great look that’s as tasty as it is pretty.

Customization Options and Variations

Making a high protein hummus wrap is fun and creative. It’s great because you can change it to fit your taste and health goals.

This recipe is very flexible. You can make it healthier by trying different ingredients and cooking methods.

Vegetable Alternatives

Zucchini is a good start, but you can use other veggies too:

• Grilled bell peppers for sweet, smoky flavor
• Roasted summer squash for a tender texture
• Crisp cucumber slices for added freshness
• Charred broccoli florets for extra nutritional punch
• Spicy jalapenos for a kick of heat

Protein Add-ins

Adding protein makes your wrap even better. Here are some tasty options:

Try different ingredients to keep your wrap exciting. The fun is in finding your favorite mix!

Make-Ahead and Storage Tips

Storing grilled zucchini needs careful steps to keep its taste and texture. It’s important to prevent moisture and keep it fresh. Let the zucchini cool down completely before storing to avoid sogginess.

Here are my top tips for storing grilled zucchini and wrap ingredients:

• Cool grilled zucchini at room temperature for 15-20 minutes before refrigerating
• Store zucchini in airtight containers with minimal air exposure
• Refrigerate prepared ingredients separately to maintain freshness
• Keep zucchini wraps in the refrigerator for up to 1 day

To keep ingredients fresh, store them separately. Place grilled zucchini, hummus, and cut veggies in sealed containers. This way, each item stays fresh and doesn’t get soggy or wet.

When making wraps ahead, use these tips:

1. Wrap ingredients tightly in parchment paper
2. Use containers with tight-fitting lids
3. Refrigerate immediately after preparation
4. Consume within 24 hours for best taste

By using these storage methods, your grilled zucchini wraps will stay fresh and tasty. They’ll be ready to eat whenever you want.

Serving Suggestions and Pairings

Grilled zucchini wraps with hummus open up a world of possibilities. They’re perfect for any meal, making them a great choice for any time of day.

Pairing these wraps with the right sides can elevate the taste. Here are some great options:

• Greek salad with fresh tomatoes, cucumbers, and feta cheese
• Tabbouleh with parsley, mint, and bulgur wheat
• Roasted vegetable medley with eggplant and bell peppers

This wrap’s Indian twist makes it versatile. Try different sides to highlight its Mediterranean taste. A crisp white vinegar or lemony sparkling water is a refreshing match.

Looking for more protein? Here are some ideas:

1. Grilled chicken strips
2. Marinated tofu cubes
3. Chickpea crumbles for a vegetarian protein boost

These wraps are perfect for a quick lunch or a cozy dinner. They’re nutritious and can be tailored to anyone’s taste.

Calorie Count and Nutritional Information

Knowing the nutritional facts of your grilled vegetable and hummus wrap is key for a balanced diet. I’ll share the calorie count and important nutrients to guide your food choices.

Curious about the calories in a veggie hummus wrap? It’s about 250 calories per wrap. This makes it a filling yet light meal choice.

Comprehensive Nutritional Breakdown

• Total Calories: 250 per wrap
• Carbohydrates: 30g
• Protein: 10g
• Fat: 10g
• Dietary Fiber: 5g
• Sugar: 5g

Mineral Content

• Potassium: 300mg
• Calcium: 50mg
• Iron: 2mg

Portion Size Considerations

The calorie count for a grilled vegetable and hummus wrap varies with portion size. Here’s a quick guide for different sizes:

• 1 Wrap: 250 calories
• 2 Wraps: 500 calories
• 3 Wraps: 750 calories

Dietary Adaptability

My grilled zucchini hummus wrap is great for different diets:

• Vegan-friendly with plant-based ingredients
• Gluten-free options available
• Adaptable for low-carb diets with alternative tortillas

With these nutritional details, you can enjoy a tasty wrap that meets your dietary needs.

Grilled Zucchini Wraps with Hummus

Healthy and flavorful Grilled Zucchini Wraps with Hummus in under 30 minutes. Perfect for lunch or a light dinner, these wraps are packed with Mediterranean flavors

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 6 minutes mins

Total Time 16 minutes mins

Course Main Course, Wrap

Cuisine Mediterranean

Servings 2

Calories 307 kcal

Equipment

• Grill or skillet 
• Tongs or Spatula
• Knife and Cutting Board
• Measuring Spoons

Ingredients

  

• 1 medium zucchini ends removed and sliced lengthwise into strips 
• 1 tablespoon olive oil 
• Salt and pepper to taste
• 2 large tortillas gluten-free if preferred 
• 4 tablespoons hummus 
• 2 slices white cheddar or chipotle gouda cheese 
• 1 cup kale tough stems removed 
• 1 medium tomato sliced (or a handful of cherry tomatoes) 
• ⅛ cup sliced red onion 

Instructions

 

• Preheat the Grill or Skillet: Set to medium heat.

Prepare the Zucchini:

• Toss the sliced zucchini in olive oil and season with salt and pepper. 

Grill the Zucchini:

• Place the zucchini slices directly on the grill or skillet. 
• Cook for 3 minutes on one side, flip, and cook for an additional 2 minutes until tender. 
• Set aside once done. 

Warm the Tortillas:

• Place the tortillas on the grill for about one minute, just until grill marks are visible and they become pliable. 
• Remove from heat. 

Assemble the Wraps:

• Spread 2 tablespoons of hummus on each tortilla. 
• Place a slice of cheese over the hummus. 
• Add grilled zucchini slices, 1/2 cup of kale, sliced onions, and tomatoes. 

Wrap and Serve:

• Wrap the tortillas tightly around the fillings. 
• Serve immediately and enjoy! 

Notes

Nutrition Facts (per serving):

• Calories: 307 kcal
• Carbohydrates: 11g
• Protein: 9g
• Fat: 26g
• Saturated Fat: 7g
• Cholesterol: 20mg
• Sodium: 342mg
• Fiber: 4g
• Sugar: 1g 

Keyword grilled zucchini, healthy lunch, hummus wrap, quick meal, summer recipe, vegetarian

Conclusion

Exploring grilled zucchini wraps with hummus shows a great choice for health lovers. These wraps are not just a meal; they’re a nutritional powerhouse. They mix flavor, convenience, and wellness in one package.

These healthy snacks are very versatile. They’re perfect for busy people, fitness fans, or anyone looking for healthy meals. They show that eating well doesn’t mean sacrificing taste or spending too much time cooking.

These wraps are more than a trend; they’re a smart way to eat. They’re low in calories, high in protein, and can be customized in many ways. I suggest trying them to see how tasty healthy eating can be.

These wraps are great for meal prep, quick lunches, casual get-togethers, or solo meals. They make eating more enjoyable and nutritious. Try them and see how they can change your healthy meal routine.