Mediterranean Veggie Wraps

Mediterranean Veggie Wraps are the perfect solution when you need a healthy, satisfying meal that comes together in just 15 minutes. I discovered this recipe during one of those hectic weekday afternoons when my family was starving, the fridge looked bare, and takeout wasn’t an option.

What started as a desperate attempt to use up leftover vegetables quickly became our go-to lunch solution. These wraps pack all the fresh, vibrant flavors of the Mediterranean into one handheld meal that’s both nutritious and incredibly satisfying. If you’re looking for other quick handheld meal options, our Thai Basil Beef Rolls and High-Protein Buffalo Chicken Burritos are equally delicious alternatives.

The combination of creamy hummus, crisp vegetables, and tangy feta creates the perfect balance of textures and flavors that even my pickiest eaters approve of. The best part? Zero cooking required, which means minimal cleanup and maximum flavor. Let’s get cooking!

Ingredients for Mediterranean Veggie Wraps

I always keep these ingredients stocked in my kitchen because they’re versatile, store well, and come together so beautifully in these wraps. My go-to brand for hummus is Sabra, but homemade works wonderfully too. If you want to boost the protein content even further, consider using our Cottage Cheese Wraps as your base instead.

• 4 large whole wheat wraps or tortillas
• 1 cup hummus (store-bought or homemade) – I recommend choosing a thick, creamy variety
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, thinly sliced – My preference is English cucumbers for fewer seeds
• 1/2 cup red bell pepper, thinly sliced
• 1/2 cup yellow bell pepper, thinly sliced
• 1/4 cup red onion, thinly sliced – In my experience, soaking in cold water for 10 minutes reduces sharpness
• 1 cup baby spinach or romaine lettuce
• 1/3 cup feta cheese, crumbled – I usually buy block feta and crumble it myself for better texture
• 1/4 cup kalamata olives, sliced (optional)
• 2 tablespoons olive oil or lemon juice (optional drizzle)
• Salt and black pepper to taste

Step-by-Step Instructions

I recommend prepping all vegetables first before assembling – this makes the wrapping process much smoother and prevents soggy wraps.

Step 1: Slice all vegetables into thin, uniform strips. Pat cucumbers and tomatoes completely dry with paper towels to prevent excess moisture from making your wraps soggy.

Step 2: Lay out your whole wheat wraps on a clean work surface. Spread a generous layer of hummus across each wrap, leaving about a 1-inch border around the edges for easier rolling.

Step 3: Layer vegetables strategically by placing wetter ingredients like tomatoes toward the center of the wrap, then add bell peppers, cucumbers, and red onion. Top with fresh spinach and crumbled feta cheese.

Step 4: Roll tightly like a burrito, starting from the bottom edge and tucking in the sides as you go. Apply gentle pressure to keep everything compact without tearing the wrap.

Step 5: Using a sharp knife, slice each wrap in half diagonally. Serve immediately for the crispest texture, or wrap tightly in parchment paper for later.

What to Serve with Mediterranean Veggie Wraps

These wraps pair beautifully with sides that complement their fresh, Mediterranean flavors while adding different textures.

Chickpea, Beet, and Feta Salad: This vibrant salad shares the same Mediterranean feta cheese profile and adds protein-packed chickpeas for a more substantial meal.

Mediterranean Chickpea Chicken Salad: Doubles down on the Mediterranean flavors while providing complete protein and additional fiber – perfect for those wanting extra protein.

Greek Yogurt Bagels: These Mediterranean-inspired bagels provide a warm, protein-rich complement to the cool, crisp wraps.

Roasted Red Pepper Soup: This creamy, slightly sweet soup echoes the Mediterranean theme while providing comforting warmth alongside the fresh vegetables.

Roasted Grape and Goat Cheese Crostini: Adds a sophisticated Mediterranean appetizer that shares similar cheese profiles and elegant presentation.

Fresh Fruit Salad: Light, refreshing finish that cleanses the palate after the savory, herb-rich wrap flavors.

Storage & Serving Tips

Store assembled wraps tightly wrapped in parchment paper or aluminum foil in the refrigerator for up to 3 days. I recommend storing components separately for meal prep and assembling just before eating for optimal texture.

For best results when serving later, warm wraps briefly in a dry skillet or panini press to refresh the tortilla and slightly wilt the greens. Pro tip: if making ahead, place a paper towel inside the wrap to absorb excess moisture.

These wraps are incredibly versatile – try them as pinwheel appetizers for parties, or add grilled chicken or chickpeas for extra protein when you need a more substantial meal. For another high-protein option, our Cottage Cheese Chicken Salad makes an excellent filling alternative.

Alternative Mediterranean Options

If you love the Mediterranean flavors in these wraps, consider trying our High-Protein Cottage Cheese Flatbread or Easy 2-Ingredient Cottage Cheese Flatbread topped with the same fresh vegetables for a different presentation.

Conclusion

Mediterranean Veggie Wraps

Fresh, healthy Mediterranean Veggie Wraps with crisp vegetables, creamy hummus, and tangy feta cheese, ready in just 15 minutes.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 0 minutes mins

Total Time 15 minutes mins

Servings: 4 portions

Course: Dinner, Lunch

Cuisine: American, Mediterranean

Calories: 350

Ingredients Equipment Method Notes

Ingredients

  

• 4 large whole wheat wraps or tortillas
• 1 cup hummus store-bought or homemade
• 1 cup cherry tomatoes halved
• 1 cup cucumber thinly sliced
• 1/2 cup red bell pepper thinly sliced
• 1/2 cup yellow bell pepper thinly sliced
• 1/4 cup red onion thinly sliced
• 1 cup baby spinach or romaine lettuce
• 1/3 cup feta cheese crumbled
• 1/4 cup kalamata olives sliced (optional)
• 2 tablespoons olive oil or lemon juice optional drizzle
• salt and black pepper to taste

Equipment

• Sharp knife
• Cutting board
• Clean work surface

Method

 

1. Slice all vegetables into thin, uniform strips. Pat cucumbers and tomatoes completely dry with paper towels to prevent excess moisture from making wraps soggy.
2. Lay out whole wheat wraps on a clean work surface. Spread a generous layer of hummus across each wrap, leaving about a 1-inch border around the edges for easier rolling.
3. Layer vegetables strategically by placing wetter ingredients like tomatoes toward the center of the wrap, then add bell peppers, cucumbers, and red onion. Top with fresh spinach and crumbled feta cheese.
4. Roll tightly like a burrito, starting from the bottom edge and tucking in the sides as you go. Apply gentle pressure to keep everything compact without tearing the wrap.
5. Using a sharp knife, slice each wrap in half diagonally. Serve immediately for crispest texture, or wrap tightly in parchment paper for later.

Notes

For meal prep, store components separately and assemble just before eating. Can be stored assembled in refrigerator for up to 3 days when wrapped tightly.