Recipe description
September 22, 2026
Seeded Wrap with Hummus and Avocado
A fiber-rich wrap with creamy hummus, avocado, and satisfying seeded crunch.
High Fiber
Fiber Diverse
Plant Based
89%
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, sulfites, tree_nut
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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 chickpeas, vegetables, avocado, seeds, and whole grains.
- Includes a wide variety of plant foods across legumes, vegetables, fruit, grains, and seeds.
- Balances fiber-rich carbohydrates with plant protein and unsaturated fats.
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
4
tablespoon
Avocado
1
piece
Chickpea
2
tablespoon
Sesame seeds
1
tablespoon
Seed, pumpkin
1
tablespoon
Seed, sunflower
1
tablespoon
Lemon juice
1
teaspoon
Oil, olive
1
tablespoon
Carrot
1
piece
Cucumber
1
bowl
Lettuce
1
bowl
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Warm the whole grain wraps briefly in a dry frying pan over medium heat until soft and pliable, about 30 seconds per side.
2
In a small bowl, stir the hummus with the lemon juice, olive oil, and a pinch of salt and black pepper until smooth and creamy.
3
Halve the avocado, remove the stone, and slice the flesh thinly. Cut the carrot into thin matchsticks and slice the cucumber.
4
Lightly toast the sesame seeds, pumpkin seeds, and sunflower seeds in a dry pan over medium heat for 1-2 minutes until fragrant and crisp.
5
Spread the seasoned hummus evenly over each wrap, leaving a 2 cm border.
6
Arrange the lettuce, cucumber, carrot, avocado slices, and chickpeas in a line down the center of each wrap.
7
Sprinkle the toasted seeds generously over the filling.
8
Fold in the sides of each wrap, then roll tightly from the bottom to enclose the filling.
9
Slice each wrap in half diagonally and serve immediately, or wrap tightly and refrigerate for up to 4 hours.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
16 g
Protein
62 g
Carbohydrates
16 g
Fiber
7 g
Sugar
27 g
Fat
4 g
Saturated fat
3.2 g
Salt
FAQ
How many servings does this seeded hummus and avocado wrap make?
The recipe makes 2 servings, with one wrap per serving.
Is this wrap vegan?
It can be vegan if the wraps and hummus contain no animal-derived ingredients. Check the product labels.
Can I make this wrap gluten-free?
Yes. Use certified gluten-free wraps and check that the hummus and other ingredients are gluten-free.
How long can the prepared wraps be stored?
Wrap them tightly and refrigerate for up to 4 hours. They are best served soon after preparation.
How can I stop the wrap from becoming soggy?
Pat the vegetables dry, avoid overfilling, and assemble the wrap shortly before serving.
Can I prepare the ingredients in advance?
Yes. Toast the seeds and chop the vegetables in advance, then store them separately in the refrigerator until assembly.
What can I use instead of avocado?
You can use sliced roasted vegetables, mashed beans, or extra hummus, although the texture and flavor will change.
Are there common allergens in this recipe?
Sesame is present in tahini-based hummus and sesame seeds. The wrap may contain gluten, and seeds can also cause allergies. Check labels and avoid ingredients that are unsuitable for you.
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