Want a healthy meal that’s fast and easy? Try these Mediterranean Veggie Wraps! You can make them in just 15 minutes.
They’re packed with fresh veggies, creamy hummus, and classic Mediterranean flavors.1 Perfect for lunch, dinner, or a quick snack. Healthy eating doesn’t get much simpler than this!
These wraps are great for busy families, meal prepping, or using up leftover fridge items. Let’s get started!
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Why You’ll Love These Wraps
- Fast: Ready in just 15 minutes.
- Flavorful: Fresh veggies and zesty Mediterranean tastes.
- Healthy: Packed with nutrients and good fats.
- Versatile: Easy to customize with your favorite ingredients.
- No Mess: Minimal dishes to wash!
What You’ll Need
Gather these simple ingredients to make your wraps.
Ingredients for Your Wraps
- Fresh Vegetables: Cucumber, cherry tomatoes, red onion, bell peppers, and lettuce or spinach.
- Spread: Hummus is classic.2 You can also use baba ganoush, tzatziki, or roasted red pepper spread.
- Cheese: Crumbled feta for a creamy, salty touch. Use dairy-free if needed.
- Wraps: Whole wheat tortillas, lavash, or gluten-free wraps work best.3
Optional Toppings:
- Kalamata olives
- Banana peppers
- Pickled onions
- A drizzle of olive oil or lemon juice
How to Make Mediterranean Veggie Wraps: Step-by-Step
These wraps come together super fast!
1. Prep Your Veggies
- Slice cucumbers, cherry tomatoes, bell peppers, and onions into thin strips.
- Tip: Use pre-sliced veggies if you’re in a hurry!
2. Lay Out Wraps
- Get a clean surface ready.
- Lay out your tortillas or lavash.
3. Spread Hummus
- Apply a generous layer of hummus on each wrap.
- Leave a small border around the edges.
4. Layer the Goodness
- Add the sliced vegetables.
- Pile on a handful of greens.
- Sprinkle with crumbled feta.
- Finish with olives or other extras if you’re using them.
5. Roll Them Up
- Roll the wrap tightly, like a burrito.
- Tuck in the sides as you go.
6. Slice & Serve
- Cut each wrap in half with a sharp knife.
- Serve right away, or save them for later!
Tips for Perfect Wraps
- Add Protein: Boost your wraps with grilled tofu, chickpeas, or hard-boiled eggs.
- Change the Spread: Try pesto or tahini sauce instead of hummus for a new flavor.
- Make it Spicy: Add a dash of harissa or chili flakes for heat.
- Party Friendly: Cut rolled wraps into pinwheels and secure with toothpicks for easy appetizers.4
Storing & Meal Prep Tips
These wraps are great for meal prep!
- Prevent Soggy Wraps: Pat your veggies dry. Place wetter items (like tomatoes) in the center.
- Choose Wisely: Thicker wraps or lavash work better for meal prepping than thin ones.
- Store Right: Wrap them tightly in foil or parchment paper. Keep them in an airtight container.
- Shelf Life: They stay fresh in the fridge for up to 3 days.
- Best for Meal Prep: Store ingredients separately. Assemble wraps fresh each day for the best taste and texture.
Mediterranean Veggie Wraps: FAQs
Q: Can I make these wraps ahead of time?
A: Yes! For the best freshness, prepare the ingredients ahead of time and assemble the wraps just before you’re ready to eat. If you make them completely, wrap them tightly and store them in the fridge for up to 2-3 days.
Q: What can I use if I don’t have hummus?
A: No problem! You can easily swap hummus for other delicious spreads like tzatziki, baba ganoush, or even a roasted red pepper spread.
Q: Can I add protein to these wraps?
A: Absolutely! These wraps are very versatile. Grilled tofu, chickpeas, hard-boiled eggs, or even leftover grilled chicken would be great additions to boost the protein content.1
Q: How do I keep my wraps from getting soggy?
A: To prevent soggy wraps, make sure to pat any watery vegetables (like cucumbers and tomatoes) dry before adding them.2 Also, spreading the hummus to the edges can act as a barrier. Using thicker wraps or lavash bread can also help.
Q: Are these wraps good for meal prepping?
A: Yes, they’re excellent for meal prep! For the best results, store the prepared vegetables, hummus, and other fillings in separate containers. Then, assemble your wraps fresh each day. This keeps everything crisp and delicious..
Recipe Card: Easy Mediterranean Veggie Wraps
Prep Time: 15 minutes
Total Time: 15 minutes
Course: Lunch, Main Course
Cuisine: Mediterranean
Servings: 4 Wraps
Calories: 350 kcal (per wrap)
Ingredients:
- 4 large whole wheat wraps or tortillas
- 1 cup hummus (store-bought or homemade)
- 1 cup cherry tomatoes, halved5
- 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 Vegetables: Slice cucumbers, cherry tomatoes, bell peppers, and onions into thin strips.
- Lay Out Wraps: Use a clean surface to lay out your tortillas.
- Spread Hummus: Apply a generous layer of hummus across each wrap, leaving a small border.6
- Layer 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 & Serve: Cut the wrap in half with a sharp knife. Serve immediately or store for later.
