Quick & Easy Mediterranean Veggie Wraps

Looking for a healthy meal that’s fast, full of flavor, and simple to clean up?
These Mediterranean Veggie Wraps are a fresh and tasty option you can make in just 15 minutes.

Each wrap is loaded with crunchy vegetables, creamy hummus, and classic Mediterranean flavors. They’re great for lunch, dinner, or even a light afternoon snack.

This is one of those recipes that makes healthy eating feel easy. Whether you’re cooking for your family, prepping meals for the week, or trying to use up leftover veggies, these wraps are a go-to meal you’ll want again and again.

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Ingredients for the Perfect Mediterranean Veggie Wrap

A great Mediterranean wrap comes down to simple, bright ingredients. Here’s what you need:

Fresh vegetables: Cucumber, cherry tomatoes, red onions, bell peppers, and lettuce or spinach
Spread: Hummus (classic), or try baba ganoush, tzatziki, or roasted red pepper spread
Cheese: Crumbled feta for a salty, creamy touch; use dairy-free if needed
Wraps: Whole wheat tortillas, lavash, or gluten-free wraps
Optional toppings: Kalamata olives, banana peppers, pickled onions, or a drizzle of olive oil or lemon juice

Feel free to swap the veggies based on what you have or enjoy most.

Step-by-Step: How to Make Mediterranean Veggie Wraps in 20 Minutes

These wraps come together fast. Here’s how to build them:

Prep the veggies: Slice cucumbers, tomatoes, peppers, and onions into thin pieces. Use pre-cut veggies if you’re short on time.
Lay out the wraps: Place your tortillas or lavash on a clean surface.
Spread the hummus: Add a thick layer of hummus to each wrap, leaving a small border around the edges.
Layer the veggies: Add the sliced vegetables, a handful of greens, and the crumbled feta. Finish with olives or other toppings.
Wrap it up: Roll the wrap tightly like a burrito, folding in the sides as you go.
Slice and serve: Cut each wrap in half and enjoy right away or store for later.

These wraps taste great cold, but you can warm them in a skillet or panini press for a cozy touch.

Tips for Customizing Your Veggie Wraps

Mediterranean wraps are easy to change based on what you like. Try these ideas:

Add protein: Grilled tofu, chickpeas, or sliced hard-boiled eggs
Try a new spread: Pesto, tahini sauce, or even guacamole
Make it spicy: Add harissa, chili flakes, or hot sauce
Serve as party wraps: Slice into pinwheels and secure with toothpicks

With so many choices, you can enjoy these wraps many different ways.

Nutritional Benefits of Mediterranean Wraps

These wraps are not only tasty — they’re full of nutrients:

High in fiber: Whole grains and fresh veggies help support digestion
Rich in antioxidants: Colorful veggies provide vitamins and minerals
Healthy fats: Hummus and olive oil offer heart-friendly fats
Low in sugar: Easy to fit into vegan, gluten-free, or clean-eating plans

If you want something healthy, simple, and satisfying, this recipe is a great pick.

Nutrition Information

Calories: 350
Protein: 9g
Carbohydrates: 34g
Fat: 20g
Fiber: 6g
Sugar: 5g

Storage & Meal Prep Tips

These wraps work well for meal prep or grab-and-go lunches. Here’s how to keep them fresh:

Prevent sogginess: Pat veggies dry and place juicy ingredients in the center
Use firm wraps: Lavash or thicker tortillas keep their shape better
Store correctly: Wrap tightly in foil or parchment and place in an airtight container
Shelf life: Lasts up to 3 days in the fridge

For meal prep, store ingredients separately and assemble when ready to eat.

Easy Mediterranean Veggie Wraps

Course: Lunch, Main CourseCuisine: Mediterranean

Servings

Wraps

Prep time

minutes

Calories

350

kcal

Total time

minutes

These Mediterranean Veggie Wraps are a fast, healthy, and flavorful meal you can make in just 20 minutes. Each wrap is packed with crisp vegetables, smooth hummus, and tangy feta, making it a perfect choice for lunch, a light dinner, or a quick snack on the go.

There’s no cooking required, and you can customize each wrap to match your taste or whatever you have in the fridge. They’re an easy go-to for busy weekdays and anyone trying to keep a simple, healthy eating routine.

Ingredients

4 large whole wheat wraps or tortillas
1 cup hummus store-bought or homemade
1 cup cherry tomatoes halved
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

Directions

Prep the vegetables:
Slice the cucumbers, cherry tomatoes, bell peppers, and onions into thin strips. If you’re short on time, grab pre-sliced veggies from the store to make things even easier.
Lay out the wraps:
Place your tortillas or lavash on a clean, flat surface.
Spread the hummus:
Add a generous layer of hummus to each wrap, leaving a small border around the edges so it doesn’t spill out.
Layer the veggies:
Top the hummus with the sliced vegetables, a handful of greens, and the crumbled feta. Add olives or any extra toppings you like.
Wrap it up:
Roll the wrap tightly like a burrito, folding in the sides as you go to keep everything together.
Slice and serve:
Cut each wrap in half with a sharp knife. Enjoy right away, or store it for later.

Keyword

Mediterranean Veggie Wraps

Recipe FAQ’s

Can I make these wraps ahead of time?

Yes. For best results, keep ingredients separate and assemble right before eating. Fully assembled wraps last 2–3 days in the fridge.

What can I use instead of hummus?

Tzatziki, baba ganoush, and roasted red pepper spread all work well.

Can I add protein to this recipe?

Absolutely! Grilled tofu, chickpeas, hard-boiled eggs, or leftover grilled chicken are great choices.