Description
Mediterranean Veggie Wraps are fresh, vibrant tortilla wraps filled with crisp vegetables, creamy feta, and briny olives—perfect for light lunches, office meals, or summer picnics. I love making it with spinach, bell peppers, cucumbers, and a generous swipe of hummus. It’s a simple recipe, naturally vegetarian, and ideal for meal prepping. Also known as Greek veggie wraps or hummus veggie rolls, this wrap can be made with or without stabilized ingredients for portability. I’ve tested both methods, and either way, they hold beautifully. Among lunch wraps, Mediterranean Veggie Wraps stand out for their balanced texture (crunchy and creamy), effortless prep, and universally loved flavors.
Ingredients
1 large tortilla (whole wheat or plain)
3 tablespoons hummus
1 cup baby spinach
0.5 cup sliced English cucumber
0.5 cup halved cherry tomatoes
0.25 cup thinly sliced red onion
0.25 cup sliced yellow or orange bell pepper
2 tablespoons sliced Kalamata olives
0.25 cup crumbled feta cheese
1 teaspoon olive oil (optional)
1 pinch dried oregano (optional)
Instructions
1. Lay out all chopped vegetables in small bowls or on a clean board.
2. Slice cucumbers into thin half-moons, halve the tomatoes, finely dice the onion, and thinly slice the bell pepper.
3. Spread 3 tablespoons of hummus down the center of the tortilla, leaving space at the edges.
4. Add a layer of spinach as the base.
5. Layer cucumber, bell pepper, tomatoes, onion, olives, and finish with feta cheese.
6. Optionally drizzle with olive oil and sprinkle dried oregano.
7. Fold the sides inward, then roll the wrap tightly from the bottom.
8. Let the wrap rest seam-side down for 1 minute.
9. Slice in half with a sharp, damp knife and serve.
Notes
To mellow the sharpness of red onion, soak slices in water for 5 minutes before adding.
For a sturdier wrap, lightly warm the tortilla before assembling.
Store prepped vegetables separately to keep wraps crisp when assembling later.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 4g
- Sodium: 620mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 15mg
Keywords: Mediterranean veggie wraps, vegetarian lunch wrap, easy hummus wrap