Looking for a healthy meal that’s fast, flavorful, and doesn’t leave a pile of dishes in the sink?
These Mediterranean Veggie Wraps are a simple, nutritious solution that you can throw together in just 15 minutes.
Packed with crunchy vegetables, creamy hummus, and classic Mediterranean flavors, they’re perfect for lunch, dinner, or even an afternoon snack.
This is one of those meals that makes healthy eating feel effortless.
Whether you’re feeding a family, meal prepping for the week, or trying to clean out the fridge, this recipe is a great go-to.
Let’s dive in!
Ingredients for the Perfect Mediterranean Veggie Wrap
Creating a Mediterranean veggie wrap is all about layering fresh, flavorful ingredients. Here’s what you’ll need:
- Fresh vegetables: Cucumber, cherry tomatoes, red onions, bell peppers, and lettuce or spinach.
- Spread: Hummus is the classic choice, but you can also use baba ganoush, tzatziki, or roasted red pepper spread.
- Cheese: Crumbled feta adds a creamy, salty bite. Use a dairy-free alternative if needed.
- Wraps: Whole wheat tortillas, lavash, or gluten-free wraps work well.
- Optional toppings: Kalamata olives, banana peppers, pickled onions, and a drizzle of olive oil or lemon juice for extra flavor.
Feel free to swap ingredients based on what you have on hand or your dietary preferences.
Step-by-Step: How to Make Mediterranean Veggie Wraps in 20 Minutes
These wraps come together quickly and easily. Here’s how to do it:
- Prep the vegetables: Slice cucumbers, cherry tomatoes, bell peppers, and onions into thin strips. If you’re in a rush, pre-sliced veggies from the store can save time.
- Lay out the wraps: Use a clean surface to lay out your tortillas or lavash.
- Spread hummus: Apply a generous layer of hummus across each wrap, leaving a small border around the edges.
- Layer the veggies: Add the sliced vegetables, a handful of greens, and crumbled feta. Finish with olives or other add-ons if using.
- Wrap it up: Roll the wrap tightly like a burrito, tucking in the sides as you go.
- Slice and serve: Cut the wrap in half with a sharp knife. Serve immediately or store for later.
These wraps are delicious cold, but you can also warm them slightly in a skillet or panini press if preferred.
Tips for Customizing Your Veggie Wraps
Mediterranean wraps are incredibly versatile. Here are a few ways to make them your own:
- Add protein: Try grilled tofu, chickpeas, or sliced hard-boiled eggs for a protein boost.
- Change the spread: Swap hummus for pesto, tahini sauce, or even guacamole for a different flavor profile.
- Make it spicy: Add a smear of harissa, chili flakes, or hot sauce for a little heat.
- Turn them into party wraps: Cut wraps into pinwheels and secure with toothpicks for an easy appetizer.
With endless combinations, these wraps never get boring.
Nutritional Benefits of Mediterranean Wraps
These wraps are more than just tasty—they’re packed with nutrients. Here’s why they’re a smart choice:
- High in fiber: Thanks to whole grains and fresh vegetables, these wraps support digestive health.
- Rich in antioxidants: Colorful veggies like tomatoes and peppers provide important vitamins and antioxidants.
- Healthy fats: Hummus and olive oil offer heart-healthy monounsaturated fats.
- Low in sugar: Naturally low in sugar and customizable for keto, vegan, or gluten-free diets.
Whether you’re trying to eat clean or just want something satisfying and healthy, this recipe fits the bill.
Nutrition Information
- Calories: 350
- Protein: 9g
- Carbohydrates: 34g
- Fat: 20g
- Fiber: 6g
- Sugar: 5g
Storage & Meal Prep Tips
These wraps are perfect for meal prep or on-the-go lunches. Here’s how to keep them fresh:
- Prevent sogginess: Pat veggies dry and place wetter ingredients (like tomatoes) toward the center of the wrap.
- Use firm wraps: Lavash or thick tortillas hold up better over time than thinner ones.
- Store properly: Wrap tightly in foil or parchment paper and store in an airtight container.
- Shelf life: These wraps stay fresh in the fridge for up to 3 days.
If meal prepping, store components separately and assemble wraps fresh each day for best results.
Recipe FAQ’s
Can I make these wraps ahead of time?
Yes! For meal prep, store ingredients separately and assemble just before eating. If fully assembled, wrap tightly and store for up to 2–3 days in the fridge.
What can I use instead of hummus?
Tzatziki, baba ganoush, or roasted red pepper spread are great alternatives.
Can I add protein to this recipe?
Absolutely! Grilled tofu, chickpeas, hard-boiled eggs, or leftover grilled chicken work great.
Easy Mediterranean Veggie Wraps
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
- ½ cup red bell pepper thinly sliced
- ½ cup yellow bell pepper thinly sliced
- ¼ cup red onion thinly sliced
- 1 cup baby spinach or romaine lettuce
- ⅓ cup feta cheese crumbled
- ¼ cup kalamata olives sliced (optional)
- 2 tablespoons olive oil or lemon juice optional drizzle
- Salt and black pepper to taste
Instructions
- Prep the vegetables: Slice cucumbers, cherry tomatoes, bell peppers, and onions into thin strips. If you’re in a rush, pre-sliced veggies from the store can save time.
- Lay out the wraps: Use a clean surface to lay out your tortillas or lavash.
- Spread hummus: Apply a generous layer of hummus across each wrap, leaving a small border around the edges.
- Layer the veggies: Add the sliced vegetables, a handful of greens, and crumbled feta. Finish with olives or other add-ons if using.
- Wrap it up: Roll the wrap tightly like a burrito, tucking in the sides as you go.
- Slice and serve: Cut the wrap in half with a sharp knife. Serve immediately or store for later.