Recipe description
October 5, 2026
Hummus Seeded Wrap with Sprouted Broccoli
A fiber-rich seeded wrap layered with hummus and sprouted broccoli
Fiber Rich
Whole Grains
Legume Rich
84%
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: egg, sesame, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from chickpeas, whole grains, and broccoli sprouts.
- Combines legumes, whole grains, and vegetables in a practical plant-forward meal.
- Offers protein and healthy fats from hummus alongside slower-digesting 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
Wrap, whole grain
2
piece
Hummus
6
tablespoon
Broccoli sprout
1
piece
Instructions
1
Lay the whole grain wraps flat on a clean work surface.
2
Spread the hummus evenly over each wrap, leaving a small border around the edges.
3
Top the hummus layer with a generous handful of sprouted broccoli.
4
Roll each wrap up tightly, tucking in the sides as you go.
5
Slice each wrap in half on the diagonal and serve immediately, or wrap tightly for later.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
10 g
Protein
40 g
Carbohydrates
8 g
Fiber
3 g
Sugar
11 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
How many wraps does this recipe make?
It makes 2 wraps, with 1 wrap per serving.
What ingredients are needed?
You need 2 whole-grain wraps, 6 tablespoons of hummus, and 1 broccoli sprout.
Can I use a different type of wrap?
Yes. You can use a seeded, multigrain, gluten-free, or plain wrap according to your preference and dietary needs.
Is this wrap vegan?
It can be vegan, but check the labels of the wrap and hummus for dairy, egg, or other animal-derived ingredients.
How can I keep the wrap from becoming soggy?
Leave a small border when spreading the hummus, add the sprouts just before rolling, and serve promptly.
Can I prepare the wraps in advance?
Yes. Wrap them tightly, refrigerate them, and consume them within 24 hours for the best texture and freshness.
Are raw broccoli sprouts safe for everyone?
Raw sprouts may carry food-safety risks. People who are pregnant, immunocompromised, older, or very young should avoid raw sprouts or eat them only after thorough cooking.
What can I serve with this wrap?
Serve it with fresh fruit, a vegetable salad, or a light soup for a more complete meal.
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