Skip to main content

Nut-free hummus veggie wraps

4 servings

Hummus recipes are often made with tahini, which many kids with tree-nut allergies can’t have — and it’s an ingredient that many families don’t keep on hand. This nut-free version uses Greek yogurt instead for a mild flavor and super creamy texture.


  • 14.5 ounce can chickpeas, rinsed and drained
  • ½ cup plain Greek yogurt
  • 2 tablespoons fresh lemon juice
  • 1 small garlic clove
  • 1 teaspoon cumin
  • 4 fajita-size whole grain tortillas
  • 1 cup shredded carrots
  • 1 medium cucumber, cut into matchsticks (or romaine lettuce)
  • 1 avocado, sliced
  • Salt to taste (optional)


For the hummus, blend the chickpeas, yogurt, lemon juice, garlic and cumin in a food processor, stopping to scrape down the sides occasionally, until very smooth. Add up to ¼ cup water to create a smooth texture if needed.

Spread ¼ cup hummus onto each tortilla. Sprinkle with carrots, cucumbers and avocado slices, as desired. Fold up the bottom and roll, sealing the edge with a little hummus.


Stir before serving. Serve with a side of fruit.

Store any leftover hummus in the fridge and use for more wraps or as a dip for fresh veggies. The hummus will last up to 5 days in the fridge. 

Photography by Bill Nellans

Food styling by Jennifer Nellans


  • 370 calories
  • 16g fat (4g saturated fat)
  • 4mg cholesterol
  • 307mg sodium
  • 46g carbohydrate
  • 9g sugar
  • 14g fiber
  • 15g protein