Description
These Mediterranean Veggie Wraps are a vibrant, healthy, and flavorful meal that’s perfect for a quick lunch, a light dinner, or meal prep. With creamy hummus, crisp vegetables, tangy feta, and briny olives all wrapped up in a soft tortilla, every bite is bursting with fresh Mediterranean flavor. Whether you’re looking for easy dinner ideas, a healthy snack, or a quick breakfast wrap alternative, this easy recipe fits seamlessly into your food ideas rotation. Vegetarian and fully customizable, it’s ideal for any time of day.
Ingredients
2 large tortilla wraps
6 tablespoons hummus
1/3 cup crumbled feta cheese
1/4 cup sliced kalamata olives
1/2 cup sliced cucumber
1/2 cup halved cherry tomatoes
1/3 cup thinly sliced bell peppers (red, yellow, or orange)
1/4 cup thinly sliced red onion
1/2 cup chopped romaine lettuce or mixed greens
1 tablespoon chopped fresh herbs (optional)
Instructions
1. Wash and dry all vegetables thoroughly. Slice cucumber, tomatoes, bell peppers, and red onion. Chop greens if needed.
2. Place tortilla on a flat surface. Spread 2–3 tablespoons of hummus evenly across the center of each wrap.
3. Layer the cucumber, cherry tomatoes, bell peppers, red onion, and greens over the hummus.
4. Sprinkle crumbled feta and sliced olives over the vegetables.
5. Fold in the sides and roll the wrap tightly into a burrito-style shape.
6. Slice in half if serving immediately, or wrap tightly in foil or parchment for later.
Notes
Warming the tortilla slightly before assembly helps prevent cracking and makes rolling easier.
Always dry your vegetables after washing to avoid soggy wraps.
For added protein, include grilled tofu, chickpeas, or falafel.
Nutrition
- Serving Size: 1 wrap
- Calories: 290
- Sugar: 4g
- Sodium: 510mg
- Fat: 16g
- Saturated Fat: 4g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 15mg
Keywords: easy recipe, healthy snack, quick lunch, Mediterranean wrap, vegetarian wrap, food ideas, dinner ideas, lunch ideas, meal prep