These Mediterranean Veggie Wraps are a vibrant, no-cook lunch bursting with fresh vegetables, briny olives, creamy feta, and a zesty lemon-herb dressing. They’re incredibly flexible and perfect for meal prep. Enjoy a taste of the Mediterranean sunshine in minutes.
Nothing beats a great Mediterranean Veggie Wraps. Whether you're a fan of Dinner Ideas or want to try something from our Chicken Thigh Recipes selection, keep scrolling!
Why You’ll Love These Mediterranean Veggie Wraps
- Fresh & Vibrant: Every bite is a celebration of crisp vegetables and bright flavors.
- Meal Prep Champion: Assemble filling and dressing ahead for quick lunches.
- Endlessly Customizable: A fantastic template for your favorite seasonal produce.
- Perfect Texture: Creamy hummus, crunchy veggies, and soft tortilla create a satisfying bite.
Ingredients & Tools
- 4 large low-carb tortilla wraps or lavash bread
- 1 cup hummus
- 1 large cucumber, diced
- 2 medium tomatoes, seeds removed and diced
- 1 red bell pepper, thinly sliced
- 1/2 red onion, thinly sliced
- 1 cup mixed salad greens
- 1/2 cup Kalamata olives, pitted and halved
- 3/4 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh mint, chopped
- For the Lemon-Herb Dressing:
- 1/4 cup extra virgin olive oil
- 3 tbsp fresh lemon juice
- 1 tsp dried oregano
- 1 small garlic clove, minced
- Salt and black pepper to taste
Tools: A sharp knife, a cutting board, a large mixing bowl, a small jar or bowl for shaking/whisking the dressing, and a clean kitchen towel for warming the tortillas.
Notes: The quality of your ingredients really shines here, so use the best you can find—a good, creamy hummus and a robust extra virgin olive oil for the dressing make a world of difference.
Nutrition (per serving)
| Calories: | 380 kcal |
| Protein: | 14 g |
| Fat: | 26 g |
| Carbs: | 24 g |
| Fiber: | 12 g |
Serves: 4 | Prep Time: 20 minutes | Cook Time: 0 minutes | Total Time: 20 minutes
Before You Start: Tips & Ingredient Notes
- Don’t skip seeding the tomatoes. This little extra step prevents your wrap from becoming soggy and watery, ensuring every bite is crisp and perfect, especially if you’re making them ahead.
- Warm your tortillas properly. A quick 15-20 seconds in a dry skillet or a few seconds over a gas flame makes them pliable and prevents cracking when you roll them up. A little warmth makes all the difference.
- Let the dressing ingredients mingle. If you have a spare five minutes, whisk the dressing together first so the flavors can really meld and intensify before you drizzle it over the vibrant veggie filling.
- Go for low-carb, high-fiber tortillas. They hold up better structurally and keep the net carb count in check, making these wraps a truly satisfying low-carb meal option.
How to Make Mediterranean Veggie Wraps
Step 1: Prepare the Lemon-Herb Dressing. In a small jar or bowl, combine the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, and a generous pinch of salt and black pepper. Seal the jar and shake it vigorously, or whisk in the bowl until the mixture is well-emulsified and looks slightly creamy. You’ll notice the aroma is instantly bright and herbaceous. Set this aside for now—the flavors will continue to develop beautifully while you prep the vegetables.
Step 2: Chop and Combine the Vegetables. Grab your large mixing bowl. Dice the cucumber and the seeded tomatoes into similar, bite-sized pieces. Thinly slice the red bell pepper and red onion. Add all these to the bowl along with the pitted Kalamata olives, chopped parsley, and mint. The colors should look incredibly vibrant and fresh—like a painter’s palette of edible goodness.
Step 3: Dress the Veggie Mixture. Now, pour about two-thirds of your prepared lemon-herb dressing over the vegetable mixture. Use a large spoon or your hands to toss everything together gently but thoroughly. You want every piece of vegetable to get a glossy, flavorful coating. Taste a piece of cucumber and adjust the seasoning with more salt or pepper if needed. The salad should taste bright, tangy, and perfectly seasoned.
Step 4: Warm and Assemble the Tortillas. Warm your tortillas one by one in a dry skillet over medium heat for about 15-20 seconds per side, just until they are soft and pliable. Alternatively, you can carefully pass them over a gas flame for a few seconds each side for a slightly charred flavor. Lay one warmed tortilla flat on your work surface.
Step 5: Layer the Fillings. Spread a generous quarter-cup of hummus in a horizontal line across the center of the tortilla, leaving about a 2-inch border at the top and bottom. Top the hummus with a handful of the mixed salad greens. Then, spoon a hearty amount of the dressed vegetable mixture over the greens. Finally, sprinkle a generous amount of crumbled feta cheese over the top. The trick is to not overfill it, or rolling will be tricky.
Step 6: The Art of the Tight Roll. This is the crucial part! Fold the sides of the tortilla in over the filling, then, starting from the bottom edge closest to you, tightly roll the tortilla away from you, tucking the filling in as you go. Apply gentle but firm pressure to create a neat, cylindrical wrap. The final seam should be on the bottom.
Step 7: Serve and Enjoy. You can serve the wraps whole or slice them in half on a sharp diagonal—this looks beautiful and shows off all the colorful layers inside. Drizzle the remaining lemon-herb dressing over the top or serve it on the side for dipping. Enjoy immediately for the ultimate crisp-texture experience!
Storage & Freshness Guide
- Fridge: Store assembled wraps tightly wrapped in parchment paper for up to 1 day. Keep dressed veggies separate for longer freshness.
- Freezer: Not recommended due to fresh vegetables and dressing, which become watery upon thawing.
- Reviving: If tortilla feels stiff, warm briefly in a dry skillet or microwave with a damp paper towel.
Serving Suggestions
Complementary Dishes
- A simple lentil soup — A warm, brothy soup adds a comforting element that contrasts wonderfully with the cool, crisp freshness of the wraps.
- Grilled halloumi slices — For a more substantial meal, serve with a few slices of squeaky, pan-fried halloumi cheese for an extra hit of salty, savory protein.
- Olive and herb marinated mushrooms — These add a deep, earthy, umami-rich component that complements the bright vegetables perfectly.
Drinks
- Iced mint tea — The cool, refreshing notes of mint echo the fresh herbs in the wrap and cleanse the palate beautifully between bites.
- A crisp, dry rosé — The light, fruity acidity of a good rosé wine mirrors the zesty lemon dressing and feels wonderfully celebratory.
- Sparkling water with lemon — Sometimes simplicity is best; the bubbles and citrus are the perfect non-alcoholic partner to this vibrant meal.
Something Sweet
- A few squares of dark chocolate — The bitter, rich finish of high-cocoa dark chocolate provides a sophisticated and satisfying end to the meal without being overly sweet.
- Mixed berry salad — A bowl of fresh raspberries, blueberries, and blackberries tossed with a hint of orange zest feels light, fresh, and in keeping with the theme.
- Greek yogurt with honey and walnuts — It’s creamy, a little sweet, a little tart, and feels like a natural extension of the Mediterranean flavors on your plate.
Top Mistakes to Avoid
- Overfilling the wrap. It’s tempting to pack in all the delicious filling, but this almost guarantees a burst tortilla and a messy eating experience. Show a little restraint for a perfect roll.
- Using cold, stiff tortillas straight from the fridge. This is the number one cause of cracked and broken wraps. Always take the time to warm them up—it transforms their texture completely.
- Adding wet ingredients too early. If you’re prepping the veggie mix hours ahead, hold off on adding the dressing until you’re ready to assemble, or your salad will wilt and become watery.
- Not tucking in the ends. Forgetting to fold in the sides before you roll is a fast track to filling falling out both ends. That initial tuck is your best friend for a neat wrap.
Expert Tips
- Tip: Create a moisture barrier. The layer of hummus spread directly onto the tortilla isn’t just for flavor—it acts as a brilliant barrier that helps prevent the tortilla from getting soggy from the juicy vegetables.
- Tip: Press your wraps. If you’re making these for a packed lunch, wrap them tightly in parchment paper and then give them a gentle press under a heavy skillet for 10 minutes. This helps them hold their shape beautifully.
- Tip: Massage your onions. If raw red onion is a bit too pungent for you, soak the sliced onions in a bowl of ice water with a splash of vinegar for 10 minutes. This tames their bite while keeping their crunch.
- Tip: Use the dressing as a marinade. Got some leftover grilled chicken or chickpeas? Let them sit in a bit of the lemon-herb dressing for 30 minutes to infuse them with incredible flavor before adding them to your wrap.
FAQs
Can I make these wraps ahead of time?
Absolutely, they are fantastic for meal prep! The key is to keep the dressed vegetables separate from the tortillas and hummus until you’re ready to eat. You can prep the veggie mixture (undressed) and the dressing up to two days in advance. Assemble the wraps no more than a few hours before you plan to eat them, wrap them tightly in parchment paper, and store them in the fridge. This keeps the tortilla from getting soggy.
What’s the best way to warm the tortillas without a skillet?
No skillet? No problem. The microwave works in a pinch, but you have to be careful. Place a damp paper towel over the stack of tortillas and microwave for 20-30 seconds. The steam from the towel will soften them. Just be careful not to overdo it, or they can become tough and chewy.
I don’t eat dairy. What can I use instead of feta?
You have a couple of great options! A dairy-free feta alternative made from almonds or tofu can work wonderfully. Alternatively, you could simply omit it or add a handful of creamy, diced avocado for a similar rich, satisfying texture and a boost of healthy fats.
How can I add more protein to these wraps?
This recipe is a perfect protein canvas. Grilled chicken strips, seasoned ground lamb, flaked canned tuna, or a can of rinsed chickpeas tossed right into the veggie mix are all excellent additions. Just season your protein well so it complements the Mediterranean flavors.
My wrap always falls apart when I try to eat it. What am I doing wrong?
This usually comes down to three things: overfilling, a cold tortilla, or a loose roll. Make sure you’re warming your tortilla, using a reasonable amount of filling, and rolling it tightly with the ends tucked in. Using a piece of parchment or foil to hold it as you eat the first few bites can also be a game-changer for neatness!
Mediterranean Veggie Wraps
Make fresh Mediterranean Veggie Wraps in 20 minutes! This easy, no-cook recipe is perfect for lunch or meal prep. Get the simple, healthy recipe here.
Ingredients
For the Wraps
-
4 large low-carb tortilla wraps or lavash bread
-
1 cup hummus
-
1 large cucumber (diced)
-
2 medium tomatoes (seeds removed and diced)
-
1 red bell pepper (thinly sliced)
-
0.5 red onion (thinly sliced)
-
1 cup mixed salad greens
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0.5 cup Kalamata olives (pitted and halved)
-
0.75 cup crumbled feta cheese
-
0.25 cup fresh parsley (chopped)
-
2 tbsp fresh mint (chopped)
For the Lemon-Herb Dressing
-
0.25 cup extra virgin olive oil
-
3 tbsp fresh lemon juice
-
1 tsp dried oregano
-
1 small garlic clove (minced)
-
Salt and black pepper (to taste)
Instructions
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Prepare the Lemon-Herb Dressing. In a small jar or bowl, combine the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, and a generous pinch of salt and black pepper. Seal the jar and shake it vigorously, or whisk in the bowl until the mixture is well-emulsified and looks slightly creamy. Set this aside for now—the flavors will continue to develop beautifully while you prep the vegetables.01
-
Chop and Combine the Vegetables. Grab your large mixing bowl. Dice the cucumber and the seeded tomatoes into similar, bite-sized pieces. Thinly slice the red bell pepper and red onion. Add all these to the bowl along with the pitted Kalamata olives, chopped parsley, and mint.02
-
Dress the Veggie Mixture. Now, pour about two-thirds of your prepared lemon-herb dressing over the vegetable mixture. Use a large spoon or your hands to toss everything together gently but thoroughly. Taste a piece of cucumber and adjust the seasoning with more salt or pepper if needed.03
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Warm and Assemble the Tortillas. Warm your tortillas one by one in a dry skillet over medium heat for about 15-20 seconds per side, just until they are soft and pliable. Alternatively, you can carefully pass them over a gas flame for a few seconds each side for a slightly charred flavor. Lay one warmed tortilla flat on your work surface.04
-
Layer the Fillings. Spread a generous quarter-cup of hummus in a horizontal line across the center of the tortilla, leaving about a 2-inch border at the top and bottom. Top the hummus with a handful of the mixed salad greens. Then, spoon a hearty amount of the dressed vegetable mixture over the greens. Finally, sprinkle a generous amount of crumbled feta cheese over the top.05
-
The Art of the Tight Roll. Fold the sides of the tortilla in over the filling, then, starting from the bottom edge closest to you, tightly roll the tortilla away from you, tucking the filling in as you go. Apply gentle but firm pressure to create a neat, cylindrical wrap. The final seam should be on the bottom.06
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Serve and Enjoy. You can serve the wraps whole or slice them in half on a sharp diagonal—this looks beautiful and shows off all the colorful layers inside. Drizzle the remaining lemon-herb dressing over the top or serve it on the side for dipping. Enjoy immediately for the ultimate crisp-texture experience!07
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