Easy Mediterranean Veggie Wraps

Name: Easy Mediterranean Veggie Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 4 large whole wheat tortillas; 1 cup hummus; 1 cucumber, sliced; 1 bell pepper (red or yellow), thinly sliced; 1 cup baby spinach; 1/2 red onion, thinly sliced; 1/2 cup crumbled feta cheese; Juice of 1 lemon; Olive oil; Salt and pepper to taste

Highlighted under: Fresh Cooking | Raw & Green

I love making Easy Mediterranean Veggie Wraps when I'm looking for a quick, healthy meal that's bursting with flavor. The combination of fresh vegetables, tangy feta, and a hint of lemon brings a taste of the Mediterranean right to my kitchen. These wraps are not only satisfying but also incredibly simple to prepare, making them perfect for lunch or a light dinner. With vibrant colors and fresh ingredients, they always impress my family and friends, and I feel good serving them something nutritious.

Created by

Wendys

Last updated on 2026-02-15T13:46:18.596Z

Creating these Easy Mediterranean Veggie Wraps was a fun experiment in my kitchen that turned out to be a real winner! I played around with the veggies, and I found that the combination of bell peppers, cucumbers, and spinach offers a perfect crispness that pairs beautifully with the creamy feta. It’s amazing how a splash of lemon juice elevates the flavors and keeps everything fresh.

One essential tip I discovered is to let the veggies marinate in a little olive oil and lemon juice for just a few minutes before wrapping them up. This step enhances the taste and adds a delightful tang without requiring any complicated cooking methods.

        Why You'll Love These Wraps
        Fresh and vibrant ingredients that satisfy your cravings
Quick and easy preparation, perfect for busy days
Versatile filling options to suit your taste preferences

      

Why Fresh Ingredients Matter

Using fresh ingredients in your Mediterranean veggie wraps not only enhances the flavor but also boosts the nutritional value. Crisp cucumbers and vibrant bell peppers provide a satisfying crunch, while baby spinach adds essential vitamins and minerals. You can also experiment with seasonal vegetables; for instance, swap in roasted zucchini or asparagus during summer for a different taste. Remember that the more colorful your filling, the more nutrients and antioxidants you’re likely to consume.

The quality of your feta cheese is also key. Opt for a block of feta rather than pre-crumbled varieties, as it tends to have a creamier texture and richer flavor. To ensure your feta integrates well, crumble it just before adding to the wraps for a fresher taste. I suggest using a high-quality, authentic feta for a more pronounced tang that pairs beautifully with the lemon juice and marinated vegetables.

Assembling Tips for Perfect Wraps

When spreading hummus on the tortillas, aim for an even layer that reaches the edges. This not only adds flavor but also acts as a ‘glue’ to help keep your wraps intact. If you want extra flavor, try mixing a bit of garlic or smoked paprika into the hummus for a more robust taste. This small change can elevate your wraps significantly and bring a delightful twist to the traditional recipe.

Make sure to not overfill your wraps when placing the marinated veggies inside. Aim for about one cup of packed veggies per tortilla to avoid any messy situations. Remember to fold in the sides before rolling. If you’re new to wrapping, practice with a couple of tortillas beforehand; this will help you get a feel for the right balance between tightness and ease of rolling, ensuring your wraps stay intact and don’t fall apart while eating.

Ingredients

Gather the following ingredients to get started:

Ingredients for Easy Mediterranean Veggie Wraps

4 large whole wheat tortillas
1 cup hummus
1 cucumber, sliced
1 bell pepper (red or yellow), thinly sliced
1 cup baby spinach
1/2 red onion, thinly sliced
1/2 cup crumbled feta cheese
Juice of 1 lemon
Olive oil
Salt and pepper to taste

Instructions

Follow these simple steps to make your wraps:

Prepare the Veggies

In a bowl, combine the sliced cucumber, bell pepper, baby spinach, and red onion. Drizzle with olive oil and squeeze the lemon juice over the mixture, adding salt and pepper to taste. Let the veggies marinate for about 5 minutes.

Spread the Hummus

Take each tortilla and spread a generous layer of hummus evenly over the surface.

Assemble the Wraps

Place a portion of the marinated veggie mixture onto each tortilla. Sprinkle crumbled feta cheese on top of the veggies.

Wrap and Serve

Fold in the sides of the tortilla and roll it up tightly from the bottom. Cut in half if desired, and enjoy immediately or wrap in foil for later.

Pro Tips

Feel free to customize the filling with other favorite Mediterranean ingredients, such as olives or sun-dried tomatoes. They can also be prepared in advance and stored in the refrigerator for a quick grab-and-go meal.

Storing and Make-Ahead Options

These Easy Mediterranean Veggie Wraps can make for a fantastic meal prep option. After assembling, if you wrap them tightly in foil, they can be stored in the refrigerator for up to 2 days. To keep the wraps fresh and prevent sogginess, consider storing the marinated veggies and tortilla separately until you’re ready to eat. This way, the tortillas remain firm and the veggies keep their crisp texture.

If you want to freeze the wraps, I recommend double-wrapping them in plastic wrap and foil to prevent freezer burn. They can be stored this way for up to a month. To reheat, simply thaw in the fridge overnight and then warm them in a pan over medium heat for about 5 minutes on each side, or until heated through. Just be cautious, as overheating can make the tortillas tough.

Variations and Customization

Feel free to customize these wraps according to your dietary preferences. For a vegan option, simply swap out the feta for crumbled tofu or a plant-based cheese alternative. Adding a scoop of avocado or sliced olives can also enhance the creaminess and flavor profile without the cheese. If you're looking for a protein boost, consider adding chickpeas or grilled chicken, which complement the Mediterranean theme beautifully.

You can also experiment with different spreads instead of hummus. Try baba ganoush for a smoky flavor or tzatziki for a refreshing twist. Each choice will change the whole vibe of the wrap while still maintaining that Mediterranean essence. Just ensure that whatever spread you choose is balanced with your veggies to keep your wraps from being overly soggy.

Questions About Recipes

→ Can I use gluten-free tortillas?

Yes, gluten-free tortillas work perfectly for this recipe!

→ How long do these wraps last in the fridge?

They can last up to 2 days in the fridge if wrapped tightly.

→ What else can I add to my wraps?

Try adding grilled chicken or chickpeas for extra protein.

→ Is there a vegan option?

Absolutely! Omit the feta and use additional hummus or avocado for creaminess.