Mediterranean Veggie Wraps

Save this recipe on:

Looking for a lunch that’s colorful, crunchy, and satisfying? These Mediterranean Veggie Wraps are bursting with garden-fresh flavors and creamy, tangy bites in every mouthful. Packed with vibrant veggies, salty feta, and a garlicky dressing, they offer a healthy spin on wraps that doesn’t skimp on flavor. Whether you’re prepping ahead or building them fresh, they make a nourishing option for meatless Mondays or a light dinner.

Each bite delivers the taste of a Greek salad tucked inside a soft tortilla. Juicy cherry tomatoes, crisp cucumber, and briny Kalamata olives are layered alongside red onions, leafy greens, and a generous crumble of feta. The beauty of these wraps lies in their versatility—great with hummus, tzatziki, or your favorite dressing. And the best part? No cooking required.

---

What Kind of Wrap Should I Use?

You can use any kind of soft tortilla or flatbread, but a large flour tortilla or spinach wrap works best for holding all the delicious fillings together. If you want a low-carb version, opt for a whole wheat or almond flour wrap. Lavash or pita also bring a nice Mediterranean touch, but make sure they’re pliable enough to roll without cracking.

---

Ingredients for the Mediterranean Veggie Wraps

Flour Tortillas or Wraps – Choose large, soft tortillas to help seal in the fillings and make rolling easier.

Cucumbers – Bring crunch and freshness. Dice them small for easier wrapping.

Cherry Tomatoes – Sweet, juicy, and a burst of color. Halve them to keep them in place.

Kalamata Olives – Add salty, briny flavor that’s signature to Mediterranean dishes.

Red Onion – Thinly sliced for a sharp contrast and a pop of color.

Mixed Greens or Romaine Lettuce – Offer crispness and a refreshing base.

Feta Cheese – Crumbled for creamy saltiness that ties all the flavors together.

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

Hummus or Tzatziki – A spread of your choice to add creaminess and extra flavor.

Fresh Herbs (Optional) – Chopped parsley or dill gives an extra burst of freshness.

---

How To Make the Mediterranean Veggie Wraps

Step 1: Prep the Vegetables

Wash and dry all your produce. Dice the cucumbers, halve the cherry tomatoes, thinly slice the red onion, and julienne the bell peppers. If using herbs, finely chop parsley or dill. Set everything aside in small bowls for easy assembly.

Step 2: Lay the Base

Spread a generous layer of hummus or tzatziki onto the center of each tortilla. This will act as both a flavor booster and a moisture barrier to keep the wrap from getting soggy.

Step 3: Layer the Veggies

Start layering your vegetables over the spread, beginning with a handful of mixed greens or romaine lettuce. Add diced cucumbers, cherry tomatoes, bell peppers, red onions, and olives evenly across the surface.

Step 4: Add Feta and Herbs

Crumble feta cheese over the top and sprinkle with chopped fresh herbs if using. Don’t overstuff—leave about an inch around the edges to allow for rolling.

Step 5: Roll It Up

Fold in the sides, then roll from the bottom up like a burrito. Press gently to keep the wrap tight and secure. If needed, use parchment paper or foil to hold the wrap together until ready to serve.

Step 6: Slice and Serve

Use a sharp knife to cut the wrap in half on a diagonal. Serve immediately or wrap tightly and refrigerate for later. These wraps hold well for several hours, making them perfect for meal prep, lunchboxes, or picnics.

---

Serving and Storing Mediterranean Veggie Wraps

These wraps are best served fresh, especially when the veggies are crisp and the tortilla is still soft. If you’re making them for a group or meal prepping, consider storing the filling ingredients separately and assembling just before serving to keep them from becoming soggy.

To store leftovers, wrap each prepared wrap tightly in parchment or foil and place in the refrigerator. They will stay fresh for up to 2 days. Avoid freezing, as the fresh vegetables will lose their texture once thawed.

Cut wraps in half for easier handling, and serve with a side of fruit, pita chips, or a small cup of soup for a full meal.

---

Frequently Asked Questions

Can I add protein to these wraps?

Absolutely! Grilled chicken, chickpeas, roasted tofu, or even falafel balls make great protein additions without losing the Mediterranean flair.

What spread works best: hummus or tzatziki?

It depends on your taste. Hummus adds a nutty, creamy base, while tzatziki brings a tangy, herby flavor. Try both and see which you love more—or even use both together!

How can I keep my wrap from getting soggy?

Make sure to dry your vegetables thoroughly before assembling and spread the hummus or tzatziki first to act as a barrier. Also, don’t overfill the wrap with wet ingredients.

Are these wraps gluten-free?

Not by default, but you can make them gluten-free by using certified gluten-free tortillas.

Can I make these wraps ahead of time?

Yes, you can prep the fillings up to 2 days ahead. For the best texture, assemble the wraps just before eating. If you’re packing lunch, roll tightly and wrap in parchment to keep them fresh.

What if I don’t like olives?

Skip them! The recipe is flexible. Add more bell peppers or try sun-dried tomatoes or artichoke hearts for a salty bite instead.

---

Want More Mediterranean Ideas?

If these Mediterranean Veggie Wraps brightened up your lunch, here are more dishes to keep that fresh, vibrant energy going:

• Mediterranean Ground Beef Stir Fry Recipe for a quick skillet meal with big flavor.
• Healthy Mediterranean Salmon Dinner Recipe packed with omega-3s and herbs.
• Green Olive and Feta Cheese Dip that’s perfect for your wrap or as a party appetizer.
• Cheesy Cauliflower Patties for a low-carb side that pairs wonderfully with wraps.
• Grilled Peach and Honey Mustard Dressing that doubles as a dressing and marinade.

All of these recipes celebrate bold, wholesome ingredients that are staples in Mediterranean-inspired cooking.

---

Save This Pin + Share Your Results

📌 Save this recipe to your Pinterest board for healthy lunches or meatless dinners so you can find it whenever you need a veggie-packed fix.

And if you made these Mediterranean Veggie Wraps, let us know how they turned out in the comments! Did you go with hummus or tzatziki? Maybe you added a protein twist?

Tag your wraps and follow along for more fresh ideas on Pinterest at Life with Jam — where I share daily bites, twists, and flavor-forward dishes you’ll love.

---

Print

Save this recipe on: