Healthy Mediterranean veggie wraps are a great way to eat a healthy lunch and an easy meal for dinner! Packed with fresh flavors, this is my favorite way to eat extra veggies.
If you’re looking for a quick, easy, and healthy meal option, look no further than a Mediterranean wrap! This super flavorful wrap is packed with nutritious ingredients that are sure to satisfy your hunger.
Free from: Wheat (optional), gluten (optional), dairy (optional), casein (optional), eggs, soy, peanuts, tree nuts, coconut, fish, shellfish, crustaceans, mollusks, celery, corn, sesame, mustard, lupin, sulfites, nightshades, tomatoes, and more
With its mix of fresh veggies, lean protein, and flavorful sauces, this healthy Mediterranean wrap is sure to become a favorite in your house. It’s easy to make and is one of my go-to meals for a busy weekday lunch or quick dinner!
Make this quick meal in less than 15 minutes for an easy lunch (that packs perfectly in a lunch box!) or a simple dinner with some fries, soup, or a salad.
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Why You’ll Love this Recipe
- Quick and easy recipe
- Loaded with fresh, crunchy veggies
- Perfect to pack in lunch boxes for meal prep
- Healthy and delicious recipe
- Gluten free, egg free, dairy free option
Ingredients
This veggie wrap is made with common veggies that are easily found at local grocery stores. Here is a look at what you’ll need, but feel free to customize it to include your favorite flavors!
- Wraps: You need a good wrap as the base for this recipe. Spinach or tomato wraps are colorful but plain tortillas work just as well. You could also try lavash bread.
- Greens: Mixed greens, fresh romaine, spinach, baby spinach, kale, all of these are delicious in this wrap.
- Veggies: Any fresh veggies you have on hand are great. In these photos, I included carrots, tomatoes, red onion, peppadew peppers, and cucumbers. You can also add red bell pepper, roasted red peppers, kalamata olives, or even artichoke hearts.
- Protein: Any kind of protein is delicious in this. Feta cheese is a great vegetarian option. Leftover chicken also is yummy.
- Dressings: Classic hummus and balsamic dressing are my go-tos. But think outside the box for hummus flavors to jazz things up. Roasted red pepper hummus, jalapeno hummus, or even beet hummus are fun flavors to try. Of course, if you have homemade hummus that would be delicious.
Tip! No matter what wrap you use, always read the ingredients to make sure that it is safe to eat. Companies are always changing recipes and things like soy, corn, sesame, and wheat are easy to sneak into breads.
Allergy Substitutions
If you are avoiding wheat/gluten, you can still make this recipe! Use your favorite gluten-free tortillas in place of a wheat wrap. I really like gluten free Mission wraps and the Siete Cassava wraps.
If you are avoiding dairy, simply omit the feta cheese and enjoy.
If you are avoiding sesame, you can make this without the hummus. My favorite swap is to use guacamole in place of the hummus.
Instructions
This is a quick rundown of how to make this sandwich. For the full instructions, complete with recipe measurements, please see the recipe card below. You can also use the “jump to recipe” button at the top of the page.
This wrap is as easy as 1, 2, 3 to make!
First, prep the veggies!
- Slice, dice, and otherwise wash and prep the veggies in the method that you like. I enjoy matchstick carrots, slices of tomatoes, thin slices of red onion, diced cucumber, and roughly chopped greens.
Next, assemble the wraps!
- Lay the wrap on a flat surface. Spread a generous layer of hummus on top. Then, on the lower third of the wrap, begin to layer in your veggies and greens. Sprinkle on top the feta cheese. Finally, drizzle it all with some balsamic dressing.
And enjoy!
- If you are eating this right away, no need to do anything else!
- If you are making this for a lunch box or meal prep, store the hummus and balsamic dressing on the side. This way nothing will get soggy and you can have the best crunch of veggies.
FAQs
Start by adding some extra protein into the wrap either in the form of crispy chickpeas or cooked tofu to keep it vegetarian, or some leftover rotisserie chicken.
Add a yummy side dish like french fries, oven baked sweet potatoes, or a fresh cucumber and tomato salad.
Yes! They are loaded with fresh vegetables that are packed full of nutrients. Wraps also can be filled with proteins like hummus, feta cheese, baked tofu, or grilled chicken. These are all excellent healthy ingredients.
If you make this and eat it within 30 minutes, the hummus and dressing will not make your wrap soggy.
If you are making this for a meal prep or in a lunch box, I recommend leaving the hummus and dressing on the side so you can dip the sandwich in it for maximum veggie crunch.
There are so many options! For a creamy hummus dressing, add in a little lemon juice and extra water to a heaping spoonful of hummus and mix. You can also use a red wine vinegar dressing, or even a tzatziki sauce. The best part about this wrap is that the next time you make it, you can change a few things for a new flavor!
How to Store
These wraps are best enjoyed about 30 minutes after making them.
Fridge: This is the best way to store this recipe. Wrap them in parchment paper and pop them in the fridge in an airtight container for up to 2 days in advance. Store the hummus and dressing separately so that nothing gets soggy.
Top Tips
- Slice the veggies thin. This makes them easier to stuff into the wrap.
- Use a soft tortilla. Sometimes wraps can get a little stiff. Pop them into the microwave for 10 seconds to soften them. This makes wrapping them easier.
- Try not to overfill the wraps. As tempting as it is, you still need to be able to roll them up.
- Use different hummuses to keep the flavors interesting. Roasted red pepper, jalapeno, garlic hummus, or even a beet hummus are all delicious.
More Quick & Easy Recipes
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Recipe
Equipment
- knife
- cutting board
- parchment paper (optional)
Ingredients
- 1 spinach wrap can use gluten free, or use bread
- 2 tablespoons hummus can swap for guacamole
- 1 teaspoon balsamic dressing
- 1 carrot sliced thin
- 1 cucumber persian, sliced thin
- 1 tablespoon red onion sliced thin
- 2 peppadew peppers sliced thin
- 1 tomato chopped or sliced
- 1 tablespoon feta cheese optional
- ½ cup mixed greens
Instructions
- Prep the veggies. Wash and cut the veggies into thin slices. I enjoy carrot ribbons, slices of tomatoes, thin slices of red onion, diced cucumber, and roughly chopped greens.
- Assemble the wrap. Starting with the wrap, first layer on the hummus (or guacamole). Next, layer in the veggies and cheese (if using). Finally top it with the balsamic dressing. Roll the wrap up tightly and use parchment paper to help hold things together. Enjoy!
Notes
- Allergy Substitutions
- If you are avoiding wheat/gluten, you can still make this recipe! Use your favorite gluten-free tortillas in place of a wheat wrap. I really like gluten free Mission wraps and the Siete Cassava wraps.
- If you are avoiding dairy simply omit the feta cheese and enjoy.
- If you are avoiding sesame, you can make this without the hummus. My favorite swap is to use guacamole in place of the hummus.
- What other dressings can I use?
- There are so many options! For a creamy hummus dressing, add in a little lemon juice and extra water to a heaping spoonful of hummus and mix. You can also use a red wine vinegar dressing, or even a tzatziki sauce. The best part about this wrap is that the next time you make it, you can change a few things for a new flavor!
- How to Store
- These wraps are best enjoyed about 30 minutes after making them.
- Fridge: This is the best way to store this recipe. Wrap them in parchment paper and pop them in the fridge in an airtight container for up to 2 days in advance. Store the hummus and dressing separately so that nothing gets soggy.
Nutrition
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
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Leah says
This was good! I used lavash bread and no feta cheese because we are dairy free.
Laura says
I'm so glad you like it and were able to make it perfect for your family! 🙂