So… You Like Food That Doesn’t Suck?
Same. And if you’re here, I’m guessing you’re tired of sad desk lunches and limp lettuce pretending to be a meal. Been there. That’s exactly why I swear by Mediterranean veggie wraps. They’re fresh, healthy, weirdly addictive, and bonus they make you feel like you’ve got your life together (even if you just ate cereal for dinner last night… twice ).
I’ve been making these wraps for years lunch, dinner, post gym, you name it. And every time I bite into one, I think, “Why don’t I eat this every day?” So, let me show you why you need this wrap in your life (and stomach).
Mediterranean Veggie Wraps
Why You’ll Love These Mediterranean Veggie Wraps
Why You’ll Love These Mediterranean Veggie Wraps
These wraps are packed with Mediterranean flavors and wholesome ingredients.
Here’s why they’re worth making:
- Quick and easy: No cooking required. Just chop, layer, and roll.
- Healthy and filling: Full of fiber, healthy fats, and fresh vegetables.
- Perfect for meal prep: They store well for lunches or light dinners.
Mediterranean veggie wraps are a simple, fresh, and healthy meal. They’re easy to prepare, customizable, and great for busy days.
Ingredients You’ll Need
You only need a few fresh, easy to find ingredients to make these wraps.
Main Ingredients:
- 4 large tortillas (whole wheat, spinach, or sun dried tomato)
- ½ cup hummus (store bought or homemade)
- ½ cucumber, thinly sliced
- 1 small tomato, sliced
- ½ red bell pepper, sliced
- ¼ cup Kalamata olives, pitted and halved
- ¼ cup crumbled feta cheese
- 1 cup fresh spinach or arugula
Optional Add Ins:
- Sliced red onion
- Drizzle of olive oil or balsamic glaze
- Grilled chicken or falafel for extra protein
You can also swap hummus for tzatziki or avocado spread.
How to Make Mediterranean Veggie Wraps
This recipe is simple. You can make it in four quick steps.
Step 1: Prep the Vegetables
Wash the vegetables and pat them dry. Slice the cucumber, tomato, and bell pepper thinly. Cut the olives in half and crumble the feta cheese.
Tip: Keeping veggies dry helps prevent soggy wraps later.
Step 2: Spread the Hummus
Lay one tortilla on a clean surface. Spread about two tablespoons of hummus evenly over the center, leaving a small border around the edges.
Hummus acts as both flavor and glue to hold everything together.
Step 3: Add the Filling
Layer the sliced cucumber, tomato, bell pepper, olives, spinach, and feta over the hummus.
Don’t overfill, You’ll need space to roll the wrap tightly.
Optional: Drizzle a bit of olive oil or balsamic glaze for extra flavor.
Step 4: Roll and Slice
Fold the sides in slightly, then roll up the wrap tightly like a burrito.
Cut in half diagonally.
Tip: Wrap each half in foil or parchment paper if you’re packing for lunch.
What to serve with Mediterranean wraps
You can enjoy these wraps plain or with simple sides.
Serving Ideas:
- Serve with a small Greek salad or roasted sweet potatoes.
- Add a cup of tomato soup for a cozy meal.
- Pair with fruit or yogurt for a complete lunch.
Variations:
- Protein Boost: Add grilled chicken, tuna, or falafel.
- Vegan Option: Skip the feta or use plant-based cheese.
- Sauce Twist: Replace hummus with tzatziki or garlic yogurt.
| Calories | 310 kcal |
| Carbohydrates | 34 g |
| Protein | 10 g |
| Fat | 15 g |
| Saturated Fat | 4 g |
| Cholesterol | 10 mg |
| Sodium | 540 mg |
| Fiber | 5 g |
| Sugar | 6 g |
| Potassium | 480 mg |
| Iron | 2.3 mg |
Storage and Meal Prep Tips
These wraps are perfect for busy days. You can prepare them ahead of time.
To Store:
- Wrap tightly in plastic wrap or foil.
- Store in the fridge for up to 2 days.
- Avoid adding juicy ingredients too early.
Meal Prep Tip:
Pack hummus and veggies separately. Assemble just before eating to keep everything fresh.
Recipe FAQs
Q1: Can I make these wraps vegan?
Yes. Just skip the feta or use a dairy-free alternative.
Q2: What’s the best tortilla for Mediterranean wraps?
Whole wheat or spinach tortillas work well because they’re soft and flexible.
Q3: How long do wraps stay fresh?
Up to two days in the fridge if stored tightly wrapped.
Q4: Can I heat these wraps?
You can warm the tortilla before filling, but don’t heat once assembled. The veggies taste better fresh.
Conclusion
These Mediterranean Veggie Wraps are everything you want in a quick meal simple, healthy, and full of flavor. They’re perfect for work lunches, picnics, or an easy dinner.
Make a few ahead for the week or let everyone build their own at home. Fresh hummus, crunchy vegetables, and creamy feta bring the best Mediterranean taste to your table in minutes.
Save this recipe or pin it for later. Try it once, and you’ll keep coming back to it every week.
Mediterranean Veggie Wraps Recipe
Ingredients
Main Ingredients:
- 4 large tortillas whole wheat, spinach, or sun dried tomato
- ½ cup hummus store bought or homemade
- ½ cucumber thinly sliced
- 1 small tomato sliced
- ½ red bell pepper sliced
- ¼ cup Kalamata olives pitted and halved
- ¼ cup crumbled feta cheese
- 1 cup fresh spinach or arugula
Optional Add Ins:
- Sliced red onion
- Drizzle of olive oil or balsamic glaze
- Grilled chicken or falafel for extra protein
Instructions
Step 1: Prep the Vegetables
- Wash the vegetables and pat them dry. Slice the cucumber, tomato, and bell pepper thinly. Cut the olives in half and crumble the feta cheese.
- Tip: Keeping veggies dry helps prevent soggy wraps later.
Step 2: Spread the Hummus
- Lay one tortilla on a clean surface. Spread about two tablespoons of hummus evenly over the center, leaving a small border around the edges.
- Hummus acts as both flavor and glue to hold everything together.
Step 3: Add the Filling
- Layer the sliced cucumber, tomato, bell pepper, olives, spinach, and feta over the hummus.
- Don’t overfill, You’ll need space to roll the wrap tightly.
- Optional: Drizzle a bit of olive oil or balsamic glaze for extra flavor.
Step 4: Roll and Slice
- Fold the sides in slightly, then roll up the wrap tightly like a burrito.
- Cut in half diagonally.
- Tip: Wrap each half in foil or parchment paper if you’re packing for lunch.
Video
Notes
📝 Notes
- Wrap Base: Use whole wheat or spinach tortillas for a nutritious and colorful twist. Warm them slightly before assembling to prevent tearing.
- Veggie Choices: Mix and match your favorites—like cucumbers, roasted red peppers, spinach, lettuce, or artichoke hearts. The more color, the better!
- Cheese Options: Feta gives a salty tang, but goat cheese or mozzarella also pair nicely with Mediterranean flavors.
- Protein Boost: Add chickpeas, grilled chicken, or falafel to make it more filling while keeping it healthy.
- Sauce Tip: A spread of hummus, tzatziki, or a drizzle of olive oil and lemon juice ties everything together.
- Make-Ahead: Assemble just before serving to keep veggies crisp, or store the ingredients separately for easy lunches during the week.
🍽️ Nutrition Facts (Per Wrap)
Calories: 310 kcal |Carbohydrates: 34 g |
Fiber: 5 g |
Sugars: 6 g |
Protein: 10 g |
Fat: 15 g |
Saturated Fat: 4 g |
Cholesterol: 10 mg |
Sodium: 540 mg |
Potassium: 480 mg |
Calcium: 130 mg |
Iron: 2.3 mg
