Recipe description
March 29, 2026
Broccoli Sprout and Hummus Wrap
A gut-friendly wrap with broccoli sprouts and hummus for daily fiber.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from vegetables and legumes.
- Polyphenol-rich broccoli sprouts add plant diversity.
- Balanced with plant protein, healthy fats, and greens.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Broccoli
1
tablespoon
Hummus
1
tablespoon
Wrap
1
piece
Instructions
1
Wash the broccoli sprouts, cucumber, carrot, and spinach thoroughly.
2
Slice the cucumber and carrot into thin strips.
3
Spread hummus evenly onto each whole wheat wrap.
4
Layer the broccoli sprouts, cucumber, carrot, and spinach on top of the hummus.
5
Roll the wraps tightly and slice them in half.
6
Serve immediately or pack for a delicious lunch.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
12 g
Protein
46 g
Carbohydrates
9 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are broccoli sprouts and why are they used in this wrap?
Broccoli sprouts are young broccoli shoots rich in polyphenols and vitamins; they add crunch and a fresh zing that pairs with hummus.
Is this wrap suitable for vegetarians/vegans?
Yes, it’s plant-based; check that the wrap itself is vegan if needed.
How much protein does hummus add to the wrap?
A typical serving provides a few grams of protein and fiber; exact amounts depend on brand and portion.
Can I make this wrap gluten-free?
Use a gluten-free wrap instead of a standard flour wrap.
How can I meal-prep this wrap for the week?
Assemble components and store separately; wrap fresh when ready or refrigerate fully assembled wraps for up to 1 day.
What are the health benefits of broccoli sprouts?
They provide polyphenols and fiber that support gentle digestion and gut-friendly plant nutrition.
How should I store leftovers?
Refrigerate promptly in an airtight container and use within 1–2 days for best texture.
Is this wrap kid-friendly?
It’s generally suitable for kids; adjust sprouts taste or skip spicy elements if needed.
Can I customize with other veggies or toppings?
Yes—try cucumber, tomato, or peppers; swap hummus flavor or add avocado for creaminess.
Is this wrap quick to make?
Yes, it comes together fast and works well as a simple everyday lunch or meal-prep option.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.