Description
These Mediterranean Veggie Wraps are a colorful, crunchy, and flavorful lunch option that’s packed with fresh vegetables, creamy feta, and bold Mediterranean ingredients. Quick to assemble and perfect for meal prep, they’re a no-cook, vegetarian favorite that brings the taste of a Greek salad straight into a soft tortilla.
Ingredients
1 large flour tortilla or wrap
1/3 cup diced cucumber
1/3 cup halved cherry tomatoes
1/4 cup sliced Kalamata olives
2 tablespoons thinly sliced red onion
1/2 cup mixed greens or chopped romaine lettuce
1/4 cup crumbled feta cheese
1/4 cup thinly sliced bell peppers (red or yellow)
2 tablespoons hummus or tzatziki
1 teaspoon chopped fresh parsley or dill (optional)
Instructions
1. Wash and dry all vegetables. Dice the cucumbers, halve the cherry tomatoes, thinly slice red onions and bell peppers. Chop herbs if using.
2. Spread hummus or tzatziki across the center of the tortilla, leaving about an inch at the edges.
3. Add a layer of greens, then top with cucumbers, tomatoes, bell peppers, olives, and onions.
4. Sprinkle crumbled feta and optional herbs over the veggies.
5. Fold in the sides of the tortilla, then roll it tightly from the bottom like a burrito.
6. Slice the wrap diagonally and serve immediately, or wrap tightly for later.
Notes
Dry your veggies thoroughly to prevent a soggy wrap.
Don’t overfill the tortilla—it makes rolling and slicing easier.
For best texture, assemble wraps right before serving if prepping ahead.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 280
- Sugar: 4g
- Sodium: 720mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 9g
- Cholesterol: 15mg
Keywords: vegetarian wrap, Mediterranean lunch, veggie wrap