Grilled Veggie & Hummus Wrap with Pickled Onions Recipe

When you’re looking for something quick, wholesome, and packed with flavor, it’s hard to beat a good wrap. The Grilled Veggie & Hummus Wrap with Pickled Onions delivers everything you want in a meal—charred, smoky vegetables, creamy hummus, bright acidity from homemade pickled onions, and a satisfying bite—all wrapped in a soft tortilla. Whether you’re plant-based, trying to eat more vegetables, or simply enjoy a vibrant Mediterranean-inspired meal, this wrap will become a regular in your kitchen.

In this post, we’ll walk through every detail: from making quick pickled onions to perfectly grilling your veggies, to creating wraps that won’t fall apart. You’ll also find plenty of tips, tricks, and creative variations to make this recipe your own.

Why You’ll Love This Grilled Veggie & Hummus Wrap

• Nutrient-packed: Loaded with fiber, vitamins, healthy fats, and plant-based protein.
• Meal-prep friendly: All components can be made ahead for quick assembly during the week.
• Customizable: Change up the veggies, hummus flavors, or add-ins to suit your taste.
• Totally satisfying: The combination of textures and flavors makes this a complete and filling meal.
• Vegan & vegetarian-friendly: Naturally vegetarian and easily made vegan by omitting cheese.

Ingredients You’ll Need

Before diving into the method, let’s talk about the heart of the recipe. The Grilled Veggie & Hummus Wrap with Pickled Onions doesn’t require complicated ingredients, but the right balance makes it exceptional.

For the Pickled Onions:

• Red Onion – Thinly sliced, these add zing and color.
• Apple Cider Vinegar – Provides the signature tang.
• Warm Water, Sugar, Salt – Balances the sharpness and quick-pickles the onions.

For the Grilled Veggies:

• Zucchini – Soft and slightly sweet when grilled.
• Bell Peppers (Red & Yellow) – Adds vibrant color and a roasted sweetness.
• Eggplant – Meaty and absorbent, great for grilling.
• Olive Oil, Smoked Paprika, Salt, Pepper – To season and enhance flavor.

For the Wrap Base:

• Whole Wheat Tortillas – Use large wraps for easy rolling.
• Classic Hummus – Smooth, creamy base with a hint of garlic and lemon.
• Fresh Greens (Spinach or Arugula) – Adds freshness and texture.
• Feta Cheese (Optional) – A salty, creamy accent that complements the tang of the onions.

How to Make Grilled Veggie & Hummus Wrap with Pickled Onions

Each step is simple but impactful. Here’s how to bring it all together.

1. Quick Pickled Onions (15 mins)

Pickled onions are a game-changer in wraps. They cut through richness, add crunch, and brighten the flavor profile.

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To Make:
Mix ½ cup apple cider vinegar, ½ cup warm water, 1 tbsp sugar, and 1 tsp salt in a jar or bowl. Add thinly sliced red onion (1 medium). Press to submerge and let sit while you prep everything else. Refrigerate leftovers in an airtight container for up to 2 weeks.

Pro Tip: The longer they sit, the more intense the flavor becomes. They’re excellent on sandwiches, tacos, and salads too.

2. Season and Grill Your Veggies

Perfectly grilled veggies bring smoky depth and subtle sweetness. They’re the soul of this wrap.

Steps:

• Preheat your grill or grill pan to 200°C.
• Toss sliced zucchini, bell peppers, and eggplant with olive oil (1 tbsp), smoked paprika (½ tsp), salt (¼ tsp), and pepper (¼ tsp).
• Grill for 3–5 minutes per side, or until tender with visible grill marks. Remove and let cool slightly.

Pro Tip: Don’t overcrowd your grill. Work in batches if needed to avoid steaming the veggies.

3. Assemble the Wraps

This is where everything comes together beautifully. Layering is key for taste and structure.

To Assemble One Wrap:

1. Lay one large whole wheat tortilla on a flat surface.
2. Spread 3–4 tbsp of hummus in the center, leaving room at the edges.
3. Add a handful of baby spinach or arugula.
4. Layer on grilled vegetables.
5. Top with pickled onions (drain lightly).
6. Add crumbled feta cheese (optional).
7. Fold in the sides and roll tightly.

Pro Tip: Warm your tortilla briefly on a pan or in the microwave to make it more pliable and easier to roll.

4. Serve or Store

Cut the wrap in half and serve immediately for the freshest flavor. You can also wrap it in parchment or foil for a portable, lunchbox-friendly option.

Serving Suggestions

These wraps pair wonderfully with a variety of sides, especially if you’re entertaining or meal prepping.

• Roasted Chickpeas – Crunchy, high-protein snack.
• Lemon Quinoa Salad – A fresh, herby side with extra protein.
• Baked Sweet Potato Fries – Adds a sweet-savory contrast.
• Cucumber Mint Yogurt Sauce – For dipping or drizzling.
• Fresh Fruit or a Light Smoothie – For a complete and energizing lunch.

Variations to Try

This Grilled Veggie & Hummus Wrap with Pickled Onions is incredibly versatile. Try mixing things up with:

• Protein Add-ons: Grilled halloumi, baked falafel, or shredded rotisserie chicken.
• Different Veggies: Try mushrooms, carrots, asparagus, or corn.
• Hummus Flavors: Roasted red pepper, garlic, or spicy chipotle hummus.
• Low-carb Version: Use collard greens or large lettuce leaves instead of tortillas.
• Vegan Cheese: Replace feta with cashew cheese or almond-based feta.

How to Store and Meal Prep

• Pickled Onions: Store in a sealed jar in the fridge for up to 2 weeks.
• Grilled Veggies: Keep in airtight containers in the fridge for 4–5 days.
• Hummus: Homemade or store-bought keeps for up to a week.
• Assembled Wraps: Best fresh, but can be wrapped in foil and refrigerated for 1–2 days. Avoid sogginess by patting veggies dry and placing greens away from hummus.

Nutritional Benefits

This wrap checks all the boxes for a nutritious meal:

• Fiber-Rich: From whole grains, vegetables, and hummus.
• Healthy Fats: Thanks to olive oil and hummus.
• Vitamins & Antioxidants: Bell peppers, eggplant, and leafy greens provide a powerhouse of nutrients.
• Protein Boost: Chickpeas (in hummus), feta, and any add-ins contribute to satisfying protein levels.

Final Thoughts

The Grilled Veggie & Hummus Wrap with Pickled Onions is everything a balanced meal should be—nourishing, delicious, and easy to prepare. It’s perfect for busy weekdays, school lunches, road trips, or anytime you want to eat something that feels good and tastes amazing. By keeping a few core ingredients on hand and pickling a batch of onions ahead of time, you’re always just minutes away from a satisfying, flavorful wrap.

Make it once, and you’ll quickly see why it’s a recipe worth bookmarking—and sharing.

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Grilled Veggie & Hummus Wrap with Pickled Onions Recipe

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Cooking Method: Grilling, Stovetop Cuisine: Mediterranean, Middle Eastern Courses: Dinner, Lunch, Snacks

Prep Time 15 mins Cook Time 20 mins Rest Time 15 mins Total Time 50 mins Difficulty: Beginner Cooking Temp: 200  C Servings: 4 Best Season: All Seasons

Description

This Grilled Veggie & Hummus Wrap with Pickled Onions is a vibrant, nutritious, and flavor-packed meal perfect for lunch or a light dinner. Featuring smoky grilled vegetables, creamy hummus, and tangy pickled onions all wrapped in a soft tortilla, this easy vegetarian wrap is both satisfying and wholesome. Ideal for meal prep and quick weeknight meals.

Ingredients

Scale

1/2x 1x 2x 3x

For the Pickled Onions

• 1 medium red onion, thinly sliced
• 0.5 cup apple cider vinegar
• 0.5 cup warm water
• 1 tbsp sugar
• 1 tsp salt

For the Grilled Vegetables

• 1 medium zucchini, sliced lengthwise
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 small eggplant, sliced into rounds
• 1 tbsp olive oil
• 0.5 tsp smoked paprika
• 0.25 tsp salt
• 0.25 tsp black pepper

For the Wrap Base

• 4 large whole wheat tortillas
• 1.25 cup classic hummus
• 0.5 cup baby spinach or arugula
• 0.25 cup crumbled feta cheese (optional)

Instructions

Make the Quick Pickled Onions

1. In a small bowl or jar, mix the apple cider vinegar, warm water, sugar, and salt until dissolved. Add thinly sliced red onions and press them down to submerge. Let sit for at least 15 minutes while preparing the rest of the recipe. For deeper flavor, refrigerate for 1+ hours.

Prepare and Season the Vegetables

1. Preheat your grill or grill pan to 200°C. Toss the zucchini, bell peppers, and eggplant slices with olive oil, smoked paprika, salt, and black pepper until evenly coated.

Grill the Vegetables

1. Place the vegetables on the preheated grill. Grill each side for 3–5 minutes or until char marks appear and veggies are tender. Remove and set aside.

Assemble the Wraps

1. Lay each tortilla flat. Spread 3–4 tbsp of hummus across the center. Layer with a small handful of spinach or arugula, followed by a portion of grilled vegetables and a few slices of pickled onions. Add feta cheese if using.

Wrap and Serve

1. Fold in the sides and roll up the tortilla tightly into a wrap. Cut in half for serving. Serve immediately or wrap in foil for on-the-go meals.

Note

Storage: Wraps can be stored (unassembled) for up to 3 days in airtight containers. Assemble just before serving.

Meal Prep Tip: Grill a large batch of vegetables and refrigerate to use throughout the week.

Variations:

• Swap hummus with baba ganoush for a smokier flavor.
• Add grilled halloumi for more protein.
• Use gluten-free tortillas if needed.

Serving Tip: Serve with a side of roasted chickpeas or lentil chips for extra crunch.

Keywords: quick vegetarian wrap, healthy lunch wrap, grilled veggie wrap, easy hummus wrap, pickled onion recipe