Roasted Vegetable and Hummus Wrap

Why This Recipe Works for Athletes

This plant-based wrap combines roasted vegetables with protein-rich hummus in a high-fibre whole-grain wrap — an excellent pre-training lunch or mid-morning race-day snack. The combination of slow-release carbohydrates from the vegetables and wrap plus chickpea protein from the hummus delivers steady energy without heaviness during afternoon training sessions.

Ingredients

  • 1 large whole-grain wrap (seeded if available)
  • 4 tbsp hummus (shop-bought or homemade)
  • 1 courgette, sliced into rounds
  • 1 red pepper, sliced
  • 1 red onion, cut into wedges
  • Handful of baby spinach leaves
  • 30g crumbled feta (optional)
  • 1 tbsp olive oil
  • Salt, pepper, dried oregano

Instructions

  1. Preheat oven to 200°C. Toss courgette, pepper, and onion with olive oil, oregano, salt and pepper.
  2. Spread on a baking tray and roast for 20–25 minutes until caramelised and tender. Allow to cool slightly.
  3. Spread hummus generously across the wrap, leaving a 2cm border around the edges.
  4. Layer baby spinach, then the roasted vegetables, then crumbled feta if using.
  5. Roll tightly, slice in half diagonally, and wrap in foil for easy transport to training or races.

Nutrition Notes

Per wrap: approximately 420kcal, 14g protein, 55g carbohydrates, 16g fat. Suitable for vegans when you omit the feta. For higher protein, add sliced leftover chicken or a boiled egg inside the wrap. Best consumed 2–3 hours before a training session; the fibre content is moderate — enough to fuel a 60–90 minute session comfortably without digestive discomfort.

Prep time: 10 minutes | Cook time: 25 minutes | Servings: 1 (scale easily)