Mediterranean Veggie Wraps

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When I first made these Mediterranean Veggie Wraps, I was looking for something quick, healthy, and flavorful that didn’t require hours in the kitchen. What I ended up with was a vibrant, crunchy, creamy wrap that checks every box for a satisfying lunch or light dinner. The combination of hummus, feta, fresh vegetables, and olives wrapped in a soft tortilla makes each bite taste like a sunny afternoon by the sea.

This recipe has quickly become a staple in my kitchen, especially when I want to eat something nourishing without feeling weighed down. It’s the kind of meal you can prep ahead, wrap up, and enjoy on the go—ideal for busy weekdays or lazy weekend lunches. Whether you’re a vegetarian or just trying to eat more plant-based meals, this wrap is as flexible as it is delicious.

Why You’ll Love This Mediterranean Veggie Wraps Recipe

These wraps bring together bold Mediterranean flavors with minimal effort. You get creamy hummus, tangy feta, briny olives, and crisp vegetables all rolled up into a soft tortilla. It’s high in fiber, protein-rich (thanks to the hummus and cheese), and entirely vegetarian. Plus, they’re endlessly customizable and perfect for meal prep or quick meals.

What Kind of Wrap Should I Use for Mediterranean Veggie Wraps?

I like using whole wheat or spinach tortillas for an extra nutrition boost, but any soft wrap will work—from traditional flour tortillas to low-carb options. Just make sure it’s large enough to hold your filling and pliable enough to fold without tearing.

Options for Substitutions

This recipe is super forgiving. Swap out feta for goat cheese or vegan feta if you’re dairy-free. No hummus? Try a smear of tzatziki or baba ganoush instead. Don’t like olives? Leave them out or sub in roasted red peppers. You can also add grilled tofu or chickpeas for extra protein, or throw in avocado for creaminess.

Ingredients for This Mediterranean Veggie Wraps Recipe

Tortilla Wraps – The base of the wrap, choose large and soft ones to make folding easier.

Hummus – Acts as the creamy spread that binds everything together while adding plant-based protein.

Feta Cheese – Adds a salty, tangy punch that brings all the flavors alive.

Kalamata Olives – Their briny flavor gives the wrap a classic Mediterranean touch.

Cucumber – For cool crunch and hydration.

Cherry Tomatoes – Sweet and juicy, they brighten up each bite.

Bell Peppers – Use red, yellow, or orange for sweetness and color contrast.

Red Onion – Offers a mild sharpness and crunch.

Romaine Lettuce or Mixed Greens – For freshness and volume.

Fresh Herbs (optional) – Chopped parsley or dill can elevate the flavor.

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Step 1: Prep the Vegetables

Wash and dry all your vegetables thoroughly. Slice the cucumber into thin strips, halve the cherry tomatoes, julienne the bell peppers, and thinly slice the red onion. Chop the romaine or greens if needed.

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Step 2: Spread the Hummus

Lay out your tortilla on a flat surface. Spread 2–3 tablespoons of hummus evenly over the center of each wrap, leaving a bit of space around the edges.

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Step 3: Add the Vegetables

Layer the cucumber, tomatoes, bell peppers, red onion, and greens over the hummus. Be mindful not to overfill so the wrap stays intact.

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Step 4: Sprinkle Cheese and Olives

Crumble feta cheese over the veggies and scatter sliced kalamata olives for a punch of salty flavor.

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Step 5: Roll the Wraps

Fold in the sides of the tortilla and roll it tightly from the bottom up to form a burrito-style wrap. Slice in half if desired.

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Step 6: Serve or Store

Serve immediately with a side of fruit or chips, or wrap in foil or parchment to store in the fridge for up to 2 days. Ideal for meal prep or packed lunches.

How Long to Prepare the Mediterranean Veggie Wraps

Prep Time: Since there’s no actual cooking involved, most of your time will go into washing and chopping vegetables. On average, this should take about 15–20 minutes depending on your knife skills and how many wraps you’re making. Prepping in bulk for the week can be done in 30 minutes.

Assembly Time: Once everything is chopped and ready, assembling each wrap takes around 3–5 minutes. If you’re making several wraps at once, the process becomes even faster with an assembly-line setup.

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Tips for Perfect Mediterranean Veggie Wraps

• Use fresh, crisp veggies to ensure the wraps stay vibrant and crunchy.
• Warm the tortilla slightly before wrapping to prevent cracking and make rolling easier.
• Dry the vegetables thoroughly after washing to avoid sogginess.
• Layer smartly: start with hummus, then greens, followed by wetter veggies like tomatoes, to maintain wrap integrity.
• Use foil or parchment to hold the wrap together if you’re eating on the go.

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Watch Out for These Mistakes While Cooking

• Overstuffing the wrap – It might seem tempting, but too many ingredients can cause the tortilla to tear.
• Skipping the drying step – Wet vegetables can lead to a soggy and falling-apart wrap.
• Using stale or cold tortillas – They crack when rolled. A 10-second microwave helps a lot.
• Ignoring balance – Too much feta or olives can overpower the lighter veggies.
• Not securing the wrap – If storing, make sure they’re tightly wrapped to avoid drying out.

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What to Serve With Mediterranean Veggie Wraps?

1. Greek Yogurt Dip

A herby yogurt dip with cucumber and garlic pairs perfectly for dipping or on the side.

2. Roasted Sweet Potato Wedges

A warm and hearty addition that complements the fresh crunch of the wrap.

3. Lentil or Chickpea Salad

Boosts the protein and keeps things plant-based and filling.

4. Fresh Fruit Skewers

Cleansing, juicy, and colorful—great contrast to the savory flavors.

5. Pita Chips & Hummus

For extra crunch and to double down on that creamy hummus goodness.

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Storage Instructions

Refrigeration: These wraps are best enjoyed fresh, but they can be stored in an airtight container or tightly wrapped in foil in the refrigerator for up to 2 days. Any longer, and the vegetables may start to release moisture, making the wraps soggy.

Make Ahead: You can prep all the components ahead of time—slice veggies, crumble cheese, and portion out hummus—then assemble when ready to eat. This prevents sogginess and keeps the textures crisp.

Freezing: Not recommended. The fresh veggies and hummus do not freeze and thaw well.

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Estimated Nutrition

(Per wrap, based on standard ingredients)

• Calories: 290
• Protein: 9g
• Carbohydrates: 28g
• Fiber: 6g
• Sugar: 4g
• Fat: 16g
• Saturated Fat: 4g
• Sodium: 510mg

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Frequently Asked Questions

Can I make these wraps vegan?

Yes! Simply use vegan feta or skip the cheese altogether. Hummus provides plenty of flavor and creaminess.

Can I add protein to make it more filling?

Absolutely. Grilled tofu, tempeh, or even falafel make excellent additions.

How do I keep the wraps from getting soggy?

Dry your veggies thoroughly and don’t overdo the hummus. You can also wrap them in paper towels before storing.

Can I use pita instead of a tortilla?

Yes, pita pockets or flatbreads work great, though they hold a bit less filling than tortillas.

Are these wraps good for kids?

Very! They’re colorful, easy to hold, and you can let them choose their own fillings for a fun activity.

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Conclusion

Mediterranean Veggie Wraps are the ultimate easy, fresh, and flavorful meal for anyone looking to eat better without sacrificing taste. With zero cooking and endless customization options, they fit into any lifestyle—from quick lunches to make-ahead dinners. Once you try them, they just might become your new go-to wrap!

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