Craving a lunch that’s incredibly fresh, packed with flavor, and takes mere minutes to assemble? Look no further than these vibrant Mediterranean Veggie Wraps. They are the perfect solution for a healthy meal that doesn’t compromise on taste. Forget boring desk lunches; this recipe stuffs a soft tortilla with crunchy vegetables, creamy hummus, and salty feta, creating a satisfying meal you’ll want to make again and again. It’s a simple, no-cook recipe that’s about to become your new go-to.
Why You’ll Love These Mediterranean Veggie Wraps
This isn’t just another wrap; it’s a powerhouse of nutrition and flavor that simplifies your mealtime. Here’s why this recipe will win you over:
- Quick and Easy: With no cooking required, you can whip up this delicious lunch in under 15 minutes. It’s perfect for busy weekdays.
- Incredibly Flavorful: Every bite is a delightful mix of textures and tastes—from the creamy hummus and tangy feta to the crisp, fresh vegetables.
- Healthy and Nourishing: Loaded with fiber, vitamins, and healthy fats, these wraps keep you energized and full without feeling heavy.
- Perfect for Meal Prep: A little prep work at the beginning of the week means you have a grab-and-go lunch ready in minutes.
Ingredients You’ll Need
The beauty of these Mediterranean Veggie Wraps lies in their simplicity and freshness. Here’s what you’ll need to assemble these flavor-packed parcels:
- Large Tortillas: Flour or whole wheat tortillas work best. Choose ones that are at least 10 inches for easy wrapping.
- Hummus: Use your favorite store-bought brand or a simple homemade version. Roasted red pepper or garlic hummus adds a great touch.
- Fresh Spinach: A handful of fresh spinach leaves provides a nutrient-dense base.
- Cucumber: Diced for a cool, refreshing crunch.
- Tomatoes: Cherry or grape tomatoes, halved, add a burst of sweetness.
- Red Onion: Thinly sliced for a sharp, zesty bite.
- Kalamata Olives: Halved or sliced, they bring a signature salty, briny flavor.
- Feta Cheese: Crumbled feta cheese provides a creamy, tangy finish.
- Lemon-Herb Sauce: A simple homemade sauce that takes these wraps to the next level (ingredients below).
For a heartier meal, consider adding some protein. Check out our easy Greek chicken salad recipe for inspiration on a delicious filling.
How to Make Mediterranean Veggie Wraps
Assembling your wraps is as easy as 1-2-3. Follow these simple steps for a perfect wrap every time.
- Prep Your Veggies: Start by washing and chopping all your vegetables. Dice the cucumber, halve the tomatoes, and thinly slice the red onion. This ensures every bite is balanced.
- Warm the Tortilla: Briefly warm your tortilla in a dry skillet or microwave for about 15-20 seconds. This makes it softer and more pliable, preventing it from tearing when you roll it.
- Layer the Ingredients: Lay the warm tortilla on a flat surface. Spread a generous layer of hummus over the center, leaving a border around the edges. Top with a handful of spinach, followed by the cucumber, tomatoes, red onion, olives, and a sprinkle of feta cheese.
- Drizzle and Wrap: Drizzle your homemade Lemon-Herb Sauce over the fillings. To wrap, fold in the two sides of the tortilla first, then tightly roll it from the bottom up.
- Serve Immediately: Slice the wrap in half diagonally and serve immediately for the best texture and flavor.
The Secret to the Best Wraps: Creamy Lemon-Herb Sauce
While hummus is fantastic on its own, a drizzle of this simple, creamy sauce elevates the flavors from great to absolutely irresistible. It cuts through the richness and ties everything together.
Sauce Ingredients
- Greek Yogurt: Plain Greek yogurt creates a creamy, tangy base.
- Lemon Juice: Freshly squeezed is always best for bright flavor.
- Fresh Dill: Finely chopped, it adds a classic Mediterranean freshness.
- Garlic Powder: For a subtle hint of garlic that doesn’t overpower.
- Salt and Pepper: To taste.
Sauce Instructions
- In a small bowl, combine the Greek yogurt, lemon juice, chopped dill, and garlic powder.
- Whisk until smooth and creamy.
- Season with salt and pepper to your liking.
Tips, Tricks, and Variations
Want to make your Mediterranean Veggie Wraps even better? Here are a few expert tips and fun variations to try.
- Don’t Overstuff: It’s tempting to load your wrap, but overfilling can make it difficult to roll and cause it to fall apart.
- Keep it Dry: If using very juicy tomatoes, gently squeeze out some of the seeds and excess liquid to prevent a soggy wrap.
- Toast for a Crunch: For a warm, crispy wrap, place the rolled wrap in a hot, dry skillet for 1-2 minutes per side until golden brown.
Easy Ingredient Swaps & Add-ins
This recipe is incredibly versatile. Feel free to customize it with your favorite ingredients!
- Add Protein: Mix in a cup of chickpeas for a plant-based protein boost or add grilled chicken for a heartier meal.
- Switch up the Greens: Arugula or mixed greens can be used instead of spinach for a peppery bite.
- More Veggies: Add roasted red peppers, artichoke hearts, or even some of our delicious roasted vegetables for extra flavor and nutrients.
- Try a Different Spread: Don’t have hummus? Tzatziki or a white bean dip also work wonderfully.
What to Serve with Your Wraps
These wraps are a fantastic standalone meal, but they also pair beautifully with a variety of sides. For a complete and satisfying lunch, try serving them with a simple side salad, a scoop of quinoa, or a warm bowl of soup. This Lemon-Herb Quinoa Salad complements the flavors perfectly.
Meal Prep and Storage Instructions
To enjoy these wraps for a few days, proper storage is key to preventing sogginess. The best method is to store the components separately in airtight containers in the refrigerator. Chop all your veggies, mix your sauce, and keep them ready to go. When you’re ready to eat, simply assemble a fresh wrap in minutes. The prepped ingredients will stay fresh for up to 4 days.
Frequently Asked Questions
Yes, veggie wraps are very healthy! This recipe is packed with fiber, vitamins, and minerals from fresh vegetables, plus healthy fats from hummus and protein from Greek yogurt and feta, making it a balanced and nutritious meal.
Absolutely! For a plant-based option, add a scoop of canned chickpeas (rinsed and drained). Grilled chicken, rotisserie chicken, or even falafel are also excellent protein additions that work well with the Mediterranean flavors.
The key is to store the components separately. Keep your chopped veggies, hummus, and sauce in different airtight containers in the fridge. Assemble the wrap just before you plan to eat it to ensure it stays fresh and crisp.
Large (10-inch or ‘burrito-size’) flour or whole wheat tortillas are best because they are soft and flexible, making them easy to roll without tearing. Warming them slightly before rolling also helps increase their pliability.
A creamy sauce like hummus is essential. For extra flavor, we highly recommend a simple Greek yogurt-based sauce with lemon juice and fresh dill. Its tangy freshness perfectly complements the vegetables.
More Delicious Lunch Ideas
If you loved this easy wrap recipe, you’ll enjoy exploring more of our simple and flavorful lunch options. For another quick and satisfying meal, give these Cheesy Garlic Chicken Wraps a try!
Share Your Creation!
We hope you love this simple and delicious Mediterranean Veggie Wraps recipe! If you make it, please leave a comment below and let us know what you think. We’d also love for you to share your creations on Pinterest!
Mediterranean Veggie Wraps Recipe
Mediterranean Veggie Wraps (Quick & Healthy Lunch!)
Ingredients
Equipment
Instructions
- In a small bowl, combine the Greek yogurt, lemon juice, chopped dill, and garlic powder. Whisk until smooth.
- Season with salt and pepper to taste. Set aside.
- Warm the tortillas in a dry skillet or microwave for 15-20 seconds to make them pliable.
- Lay a warm tortilla on a flat surface. Spread about 1/4 cup of hummus down the center, leaving a 1-inch border. Top with a layer of fresh spinach.
- Evenly distribute the diced cucumber, halved tomatoes, sliced red onion, and Kalamata olives over the spinach. Sprinkle with crumbled feta cheese.
- Drizzle 1-2 tablespoons of the Lemon-Herb Sauce over the fillings. Fold in the left and right sides of the tortilla, then tightly roll from the bottom up to enclose the fillings.
- Slice the wrap in half and serve immediately.
Notes
Toast It: For a warm wrap with a crispy exterior, place the rolled wrap in a hot, non-stick skillet and toast for 1-2 minutes per side until golden brown.
