Recipe description
June 29, 2026
Carrot wrap with hummus
A fiber-friendly carrot wrap supporting gentle digestion and microbiome balance.
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, carrots, and whole-wheat wrap.
- Includes plant diversity with legumes, vegetables, and seeds.
- Balanced with protein, healthy fats, and slow-release carbohydrates.
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
Carrot
2
piece
Hummus
4
tablespoon
leaf lettuce
4
leaf
Instructions
1
Wash and peel the carrots, then slice them into thin strips.
2
Spread the hummus evenly on each lettuce leaf.
3
Layer the carrot strips on the hummus-covered lettuce.
4
Wrap the lettuce around the filling to create a wrap.
5
Serve the carrot wraps fresh as a snack or light lunch.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
What is in a carrot wrap with hummus?
A simple plant-based wrap made with carrots, hummus, and vegetables; it's fiber-rich and easy to customize.
Is this gluten-free?
It depends on the wrap; use a gluten-free wrap or carrot-based wrap to keep it gluten-free.
How much protein does it have?
Hummus provides plant-based protein; the total depends on wrap size and fillings.
How should I store leftovers?
Refrigerate promptly; best within 1–2 days; keep the filling and wrap separate to prevent sogginess.
Is it vegan?
Yes, as long as the wrap and hummus don’t contain dairy.
How can I customize it for more fiber or protein?
Choose a high-fiber or whole-grain wrap, add extra vegetables or chickpeas, and/or seeds.
What allergens should I watch for?
Hummus often contains sesame (tahini); check wrap ingredients for gluten or other allergens.
How do I roll the wrap without it falling apart?
Spread hummus, layer fillings, roll tightly, then slice.
Is this kid-friendly?
Yes, but adjust fillings or cut into smaller pieces for little eaters.
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