Recipe description
July 27, 2026
Hummus Seeded Wrap with Avocado
A fiber-rich, gut-friendly hummus-seeded wrap with creamy avocado.
Quick Meal
Easy Recipe
Plant Based
90%
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, egg, sulfites
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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes, whole grains, seeds, and vegetables.
- Includes diverse plant foods like chickpeas, avocado, and mixed seeds.
- Balanced with protein, healthy fats, and complex 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
Hummus
4
tablespoon
Avocado
1
piece
Wrap, whole grain
2
piece
Mixed seeds
2
tablespoon
Lettuce
2
cup
Lemon juice
1
teaspoon
Instructions
1
Lay out two whole grain wraps on a clean surface.
2
Spread 2 tablespoons of hummus evenly over each wrap.
3
Slice the avocado and arrange slices over the hummus.
4
Add a handful of fresh lettuce leaves on top of the avocado.
5
Sprinkle 1 tablespoon of mixed seeds over each wrap for crunch.
6
Drizzle a teaspoon of lemon juice over the fillings to prevent browning and add brightness.
7
Roll each wrap tightly from one end, tucking in the sides as you go, and secure with a toothpick if needed.
8
Serve immediately or wrap in parchment paper for a portable meal.
More Recipes For Your Gut
Nutrition
400 kcal
Calories
14 g
Protein
40 g
Carbohydrates
9 g
Fiber
4 g
Sugar
22 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
Is this wrap vegan/vegetarian?
Yes. It uses plant-based ingredients only; just check the wrap label for dairy.
What allergens could be present?
Hummus and seeds may contain sesame; mixed seeds; wraps may contain gluten; avocado has no common allergens. Check labels and substitute if needed.
Can I customize or substitute ingredients?
Yes. Swap avocado for extra hummus or vegetables; use different seeds; choose a gluten-free wrap if needed.
How do I store leftovers or meal-prep?
Best stored in the fridge; store components separately or roll tightly and eat within 24 hours; avoid freezing for best texture.
How do I prevent browning of the avocado and sogginess?
Lemon juice helps prevent browning; keep veggies crisp; assemble just before eating; store wrapped in parchment or an airtight container with a little lemon juice.
Is there a gluten-free or dairy-free option?
Yes. Use a gluten-free wrap; ensure hummus and seeds are gluten-free; check packaging.
How many servings, and how do I scale?
The recipe yields 2 wraps; to serve more or less, scale ingredients proportionally.
What are the health benefits?
Higher fiber from chickpeas and vegetables; healthy fats from avocado and seeds; plant protein from hummus; supports gut-friendly variety.
What flavor variations can I try?
Add herbs or spices; swap in different vegetables; use lime juice instead of lemon; add hot sauce or chili flakes for heat.
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