Mediterranean Veggie Wraps Recipe
This Mediterranean Veggie Wraps Recipe is a fresh, healthy, and flavor-packed meal that comes together in just 20 minutes! Loaded with crisp vegetables, creamy hummus, tangy feta, and briny olives, each bite bursts with Mediterranean goodness. These wraps are perfect for a light lunch, quick dinner, or meal prep option. Easy to make, satisfying, and totally customizable.
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