This Mediterranean Veggie Wrap is a vibrant, no-fuss lunch or light dinner packed with crisp vegetables, creamy hummus, and zesty lemon-herb dressing. It comes together in minutes and captures the sunny spirit of Mediterranean eating. Perfect for busy days, this wrap is fresh, colorful, and utterly delicious.
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Why You’ll Love This Mediterranean Veggie Wrap
- Fresh & vibrant: Every bite is a crisp, zesty mix of vegetables and hummus.
- Quick to make: Ready in under 15 minutes with no cooking required.
- Highly versatile: Easily adapt ingredients based on preference or what’s on hand.
- Travels well: Holds up beautifully in a lunchbox without getting soggy.
Ingredients & Tools
- 2 large whole wheat or spinach tortilla wraps
- 4 tablespoons hummus (classic or roasted red pepper)
- 1 medium cucumber, thinly sliced or diced
- 1 large tomato, seeds removed and chopped
- 1/2 red onion, thinly sliced
- 1 bell pepper (any color), thinly sliced
- 50 g feta cheese, crumbled
- 30 g Kalamata olives, pitted and halved
- Handful fresh spinach or arugula
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and black pepper to taste
Tools: Cutting board, sharp knife, mixing bowl, measuring spoons
Notes: Using fresh, ripe vegetables really makes a difference here—they bring that signature crunch and juiciness. And don’t skip the lemon-oregano dressing; it’s simple but adds a bright, herby kick that pulls all the flavors together.
Nutrition (per serving)
| Calories: | 380 kcal |
| Protein: | 12 g |
| Fat: | 18 g |
| Carbs: | 45 g |
| Fiber: | 8 g |
Serves: 2 | Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes
Before You Start: Tips & Ingredient Notes
- Choose your wrap wisely. I prefer whole wheat or spinach tortillas for their nutty flavor and sturdiness, but you can use gluten-free or plain flour wraps—just make sure they’re pliable and fresh so they don’t tear.
- Don’t skip seeding the tomato. Removing the watery seeds helps prevent a soggy wrap, which is key if you’re making it ahead. You’ll thank me later when your wrap holds its texture.
- Use good-quality hummus. Since hummus acts as both a spread and a flavor base, opting for a brand you love or making your own elevates the whole experience. A garlicky or lemon-infused hummus works wonderfully here.
- Customize your veggies. This recipe is a template—feel free to add roasted eggplant, artichoke hearts, or sun-dried tomatoes. The more color and variety, the more exciting each bite becomes.
How to Make Mediterranean Veggie Wrap
Step 1: Start by preparing your vegetables. Wash and dry the cucumber, tomato, bell pepper, and red onion. Thinly slice the cucumber and bell pepper, and chop the tomato after removing the seeds to avoid excess moisture. Slice the red onion into thin half-moons—you’ll notice that thinner slices make the wrap easier to roll and eat. If you’re sensitive to raw onion’s sharpness, you can soak the slices in cold water for 5 minutes to mellow them out.
Step 2: Make the simple lemon-herb dressing. In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, and a pinch of salt and black pepper. The dressing should look emulsified and smell fragrant—the oregano will bloom in the oil, releasing its earthy aroma. Taste it and adjust seasoning if needed; you might want an extra squeeze of lemon for brightness.
Step 3: Lightly toss the prepared vegetables—cucumber, tomato, bell pepper, and red onion—in about half of the dressing. This step ensures every veggie gets a hint of that zesty flavor. You don’t need to drench them; just a gentle coating will do. Let them sit for a minute while you prepare the wraps—the salt in the dressing will slightly soften the veggies, making them even more enjoyable to bite into.
Step 4: Lay your tortilla wraps flat on a clean surface. Spread a generous layer of hummus evenly over each wrap, leaving about an inch border around the edges. The hummus acts as a moisture barrier, helping to keep the wrap from getting soggy. Then, place a handful of fresh spinach or arugula over the hummus—this adds a peppery note and extra greens.
Step 5: Arrange the dressed vegetables evenly over the spinach layer. Scatter the crumbled feta and halved Kalamata olives on top. Drizzle the remaining dressing over everything—this final touch ensures the wrap isn’t dry and boosts the Mediterranean flavors. Be careful not to overfill; you want enough filling to be satisfying but not so much that the wrap bursts when you roll it.
Step 6: Now, for the rolling technique. Fold the sides of the wrap inward about an inch, then tightly roll from the bottom edge upward, tucking the ingredients in as you go. Apply gentle pressure to keep it compact. If you’re taking it on the go, wrap it snugly in parchment paper or foil, twisting the ends to secure it. Slice in half diagonally just before serving for a beautiful presentation.
Storage & Freshness Guide
- Fridge: Store assembled wraps tightly wrapped in parchment and foil for up to 24 hours.
- Freezer: Not recommended; vegetables become watery upon thawing.
- Reviving: If the tortilla softens, briefly warm in a dry skillet to restore pliability.
Serving Suggestions
Complementary Dishes
- Lemon-herb quinoa salad — The fluffy grains and citrus notes echo the wrap’s flavors while adding a satisfying, protein-rich side.
- Roasted sweet potato fries — Their natural sweetness and crispy texture provide a lovely contrast to the fresh, cool wrap.
- Greek-style chickpea soup — A warm, brothy companion for cooler days that complements the wrap’s Mediterranean vibe.
Drinks
- Iced mint lemonade — The refreshing mint and tangy lemon cleanse the palate and enhance the wrap’s zesty notes.
- Sparkling water with a twist of lime — Effervescent and light, it doesn’t overpower the delicate vegetable flavors.
- Herbal iced tea — A caffeine-free option like chamomile or rosehip tea adds floral undertones that pair beautifully.
Something Sweet
- Baklava — The honey, nuts, and flaky pastry offer a rich, sweet contrast that feels authentically Mediterranean.
- Lemon olive oil cake — Moist and citrusy, it continues the theme with a tender, not-too-sweet finish.
- Fresh figs with honey and yogurt — Simple, elegant, and light, providing a creamy, natural sweetness after the savory wrap.
Top Mistakes to Avoid
- Overfilling the wrap. It might be tempting to pack in more veggies, but too much filling makes rolling nearly impossible and leads to breakage. Aim for a balanced layer that you can comfortably fold.
- Using watery vegetables without prepping them. Tomatoes and cucumbers release liquid over time, which can make your wrap soggy. Always seed tomatoes and pat cucumbers dry if you’re making these ahead.
- Skipping the moisture barrier. The hummus isn’t just for flavor—it helps protect the tortilla from getting damp. If you’re not using hummus, try another thick spread like tzatziki or baba ganoush.
- Rolling too loosely. A tight roll is crucial for structural integrity. If it’s too loose, the fillings shift and fall out with each bite. Tuck and squeeze as you go!
Expert Tips
- Tip: Warm your tortilla slightly before assembling. Just 10-15 seconds in a dry skillet or microwave makes it more pliable and less likely to crack when rolling.
- Tip: Add a layer of whole lettuce leaves under the other veggies. The large, crisp leaves create an extra barrier against sogginess and add a satisfying crunch.
- Tip: Make a big batch of the dressed veggies (without feta) and store them separately. They’ll marinate and become even more flavorful, ready for quick assembly throughout the week.
- Tip: For a heartier version, add marinated and grilled chickpeas or sliced grilled chicken. The basic formula stays the same, but the protein boost makes it more filling.
- Tip: If you’re packing these for lunch, wrap them in parchment paper first, then foil. The paper absorbs any excess moisture, while the foil keeps the shape secure.
FAQs
Can I make these wraps ahead of time?
Absolutely! You can prep the components up to two days in advance. Store the chopped veggies (except tomatoes, which are best chopped fresh), dressing, and hummus separately in airtight containers. Assemble the wraps the morning you plan to eat them. If you must assemble ahead, wrap them tightly in parchment and foil and refrigerate for up to 24 hours—the tortilla might soften a bit, but they’ll still taste great.
What can I use instead of feta cheese?
If you’re avoiding dairy or just not a feta fan, there are plenty of alternatives. Try crumbled vegan feta, creamy goat cheese, or even a sprinkle of nutritional yeast for a cheesy flavor. For extra protein, mashed chickpeas with lemon and herbs work wonderfully as a filling substitute.
How do I keep the wrap from falling apart?
The key is a tight roll and not overfilling. Start by folding in the sides, then roll firmly from the bottom, tucking the ingredients inward as you go. Using a slightly warmed tortilla also helps—it’s more flexible and less prone to tearing. Wrapping it in parchment or foil after rolling will hold everything in place until you’re ready to eat.
Can I use a different spread instead of hummus?
Of course! While hummus is classic, you could use tzatziki for a tangy twist, baba ganoush for a smoky note, or even a whipped feta dip for extra creaminess. The goal is a thick, flavorful layer that adds moisture and acts as a barrier against sogginess.
Are these wraps gluten-free?
Yes, easily! Just use your favorite gluten-free tortilla or wrap. Many brands offer great options made from corn, almond flour, or cassava that hold up well. Double-check that your other ingredients, like hummus, are certified gluten-free if needed.
Mediterranean Veggie Wrap
Make a fresh Mediterranean Veggie Wrap in 15 minutes! Packed with crisp veggies, hummus, and feta. Perfect for a healthy lunch. Get the easy recipe now!
Ingredients
For the Wraps
-
2 large whole wheat or spinach tortilla wraps
-
4 tablespoons hummus (classic or roasted red pepper)
-
1 medium cucumber (thinly sliced or diced)
-
1 large tomato (seeds removed and chopped)
-
1/2 red onion (thinly sliced)
-
1 bell pepper (any color, thinly sliced)
-
50 g feta cheese (crumbled)
-
30 g Kalamata olives (pitted and halved)
-
1 handful fresh spinach or arugula
For the Dressing
-
2 tablespoons extra virgin olive oil
-
1 tablespoon lemon juice
-
1 teaspoon dried oregano
-
Salt and black pepper (to taste)
Instructions
-
Start by preparing your vegetables. Wash and dry the cucumber, tomato, bell pepper, and red onion. Thinly slice the cucumber and bell pepper, and chop the tomato after removing the seeds to avoid excess moisture. Slice the red onion into thin half-moons—you’ll notice that thinner slices make the wrap easier to roll and eat. If you’re sensitive to raw onion’s sharpness, you can soak the slices in cold water for 5 minutes to mellow them out.01
-
Make the simple lemon-herb dressing. In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, and a pinch of salt and black pepper. The dressing should look emulsified and smell fragrant—the oregano will bloom in the oil, releasing its earthy aroma. Taste it and adjust seasoning if needed; you might want an extra squeeze of lemon for brightness.02
-
Lightly toss the prepared vegetables—cucumber, tomato, bell pepper, and red onion—in about half of the dressing. This step ensures every veggie gets a hint of that zesty flavor. You don’t need to drench them; just a gentle coating will do. Let them sit for a minute while you prepare the wraps—the salt in the dressing will slightly soften the veggies, making them even more enjoyable to bite into.03
-
Lay your tortilla wraps flat on a clean surface. Spread a generous layer of hummus evenly over each wrap, leaving about an inch border around the edges. The hummus acts as a moisture barrier, helping to keep the wrap from getting soggy. Then, place a handful of fresh spinach or arugula over the hummus—this adds a peppery note and extra greens.04
-
Arrange the dressed vegetables evenly over the spinach layer. Scatter the crumbled feta and halved Kalamata olives on top. Drizzle the remaining dressing over everything—this final touch ensures the wrap isn’t dry and boosts the Mediterranean flavors. Be careful not to overfill; you want enough filling to be satisfying but not so much that the wrap bursts when you roll it.05
-
Now, for the rolling technique. Fold the sides of the wrap inward about an inch, then tightly roll from the bottom edge upward, tucking the ingredients in as you go. Apply gentle pressure to keep it compact. If you’re taking it on the go, wrap it snugly in parchment paper or foil, twisting the ends to secure it. Slice in half diagonally just before serving for a beautiful presentation.06
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