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 cup cucumber, sliced; 1 cup bell pepper, sliced; 1 cup cherry tomatoes, halved; 1 cup shredded carrots; 1/2 cup feta cheese, crumbled; 1/4 cup olives, sliced; Fresh parsley, for garnish

Highlighted under: Global Flavors

I love whipping up these Easy Mediterranean Veggie Wraps when I want a quick and healthy meal. Packed with vibrant vegetables and flavorful hummus, they’re not only delicious but also incredibly satisfying. The beauty of this recipe lies in its simplicity—everything comes together in just a few minutes. I’m always experimenting with different fillings, but this particular combination of fresh veggies and tangy feta cheese is a winner every time. Whether for lunch or a light dinner, these wraps are a go-to option I know I can always rely on.

Created by

Emily

Last updated on 2026-02-15T13:58:19.508Z

When I first decided to create these Mediterranean wraps, I was looking for a light yet fulfilling meal to enjoy on a busy day. The method is straightforward—simply layer fresh ingredients on a wrap and roll it up! I discovered that using a variety of textures, such as crunchy cucumbers and creamy avocado, makes each bite interesting and delicious.

I also learned that the key to making these wraps flavorful is in the spreads. A generous layer of hummus not only enhances the taste but also keeps everything together nicely. This recipe has become a staple for quick meals, and I never tire of customizing it to include seasonal veggies!

        Why You'll Love This Recipe
        Fresh, crunchy vegetables wrapped in a warm tortilla
Customizable with your favorite veggies and spreads
Quick to prep, perfect for busy days or as a snack
Healthy and satisfying without sacrificing flavor

      

Choosing the Right Tortillas

The choice of tortilla is fundamental to the flavor and texture of your Mediterranean Veggie Wraps. Whole wheat tortillas provide a nutty flavor and added fiber, which complements the fresh vegetables beautifully. If you prefer a gluten-free option, look for brown rice or corn tortillas, which can still hold up well to the fillings without becoming soggy. Aim for tortillas that are about 10-12 inches in diameter to easily wrap around your fillings without tearing.

When heating your tortillas, a quick 10-15 seconds in the microwave or a warm skillet can enhance their pliability, making them easier to roll and enjoy. If you’re using store-bought tortillas, check the ingredients to ensure they don’t contain preservatives or too many additives for a healthier option.

Prep Tips for Fresh Vegetables

To ensure your wraps are bursting with flavor, use vegetables at their peak freshness. Select firm cucumbers and bell peppers, and opt for vibrant cherry tomatoes that are plump and slightly glossy. For the best texture, slice the cucumbers and bell peppers thinly—aim for about 1/4-inch pieces—so they integrate seamlessly into the wrap without overpowering it. I like to keep the skin on for extra nutrients and crunch.

Wash and dry your vegetables thoroughly before slicing. This not only helps with flavor but also prevents extra moisture from building up in the wrap, which can make it soggy. If you have leftover veggies, store them in an airtight container in the fridge, where they can stay fresh for a couple of days, allowing you to whip up more wraps or add them to salads and stir-fries.

Ingredients

Ingredients for Easy Mediterranean Veggie Wraps

Gather these simple ingredients:

Wrap Ingredients

4 large whole wheat tortillas
1 cup hummus
1 cup cucumber, sliced
1 cup bell pepper, sliced
1 cup cherry tomatoes, halved
1 cup shredded carrots
1/2 cup feta cheese, crumbled
1/4 cup olives, sliced
Fresh parsley, for garnish

Feel free to mix and match your favorite ingredients in this wrap!

Instructions

Instructions for Easy Mediterranean Veggie Wraps

Prepare the Wraps

Spread a generous layer of hummus over each tortilla, leaving a little room at the edges.

Add the Vegetables

Layer the cucumber, bell pepper, cherry tomatoes, and shredded carrots evenly across the tortillas.

Sprinkle Feta and Olives

Add crumbled feta cheese and sliced olives on top of the vegetables for extra flavor.

Roll and Slice

Carefully roll each tortilla tightly, and slice in half to serve. Garnish with fresh parsley if desired.

These wraps can be served immediately or stored in the fridge for later.

Pro Tips

For added protein, consider including grilled chicken or chickpeas. You can also use gluten-free tortillas if desired.

Making Ahead and Storage

These Mediterranean Veggie Wraps are fantastic for meal prep. You can assemble your wraps and store them in the refrigerator for up to 2 days. Just be sure to wrap each one tightly in plastic wrap or foil to keep them fresh. If you know you'll be storing them, consider adding the feta and olives just before serving to prevent the tortilla from becoming too damp.

For a fun variation, try using different spreads as the base. Tzatziki or creamy avocado can give your wraps a different twist while maintaining the Mediterranean theme. These alternatives can also add creaminess without the need for cheese, making it suitable for vegan diets.

Serving Suggestions

These wraps pair wonderfully with a side of fresh fruit, chips, or a light salad for a well-rounded meal. For a boost of protein, consider adding sliced grilled chicken or chickpeas to your filling mixture. You can also serve them with a dollop of extra hummus or a vinaigrette on the side for dipping; this adds another layer of flavor with minimal effort.

If you're hosting a gathering, consider turning these wraps into a fun DIY station. Set out the ingredients and let your guests assemble their wraps. This not only encourages creativity but also allows everyone to customize their meal to their liking, ensuring that there's something for everyone to enjoy.

Questions About Recipes

→ Can I use different spreads?

Absolutely! Feel free to swap hummus for tzatziki, pesto, or guacamole for different flavors.

→ How can I make these wraps vegan?

Simply omit the feta cheese or use a plant-based alternative.

→ Can these wraps be made ahead of time?

Yes, you can prepare them a few hours in advance. Just be sure to wrap them tightly in plastic to keep them fresh.

→ What are some good side dishes to pair with these wraps?

These wraps go well with a simple salad, veggie sticks, or a light soup.