Healthy Mediterranean Veggie Wrap (Quick Lunch)

A colorful healthy Mediterranean veggie wrap sliced in half, showing layers of hummus, spinach, tomatoes, and feta.

This Healthy Mediterranean Veggie Wrap (Quick Lunch) is the ultimate solution for busy afternoons when you need a nutritious meal in minutes. Consequently, it combines fresh, crisp vegetables with savory Mediterranean staples for a satisfying bite.

Why This Healthy Mediterranean Veggie Wrap Works

To begin with, the hummus provides a creamy base that holds all the colorful vegetables together perfectly. Furthermore, using whole-wheat wraps adds a boost of fiber to keep you full until dinner. Because there is no cooking involved, you can assemble this meal anywhere. Finally, the feta cheese adds a salty tang that balances the sweetness of the cherry tomatoes.

Ingredients

2 Large Whole-Wheat Tortillas
1/2 cup Roasted Red Pepper Hummus
1 cup Fresh Spinach
1/2 cup Cucumber, sliced
1/4 cup Red Onion, thinly sliced
1/2 cup Cherry Tomatoes, halved
1/4 cup Feta Cheese, crumbled
1 tbsp Kalamata Olives, chopped

Step by Step Instructions

To begin with, layer the tortillas flat on a clean surface or cutting board. Then, spread a generous layer of hummus across the center of each wrap. Place a handful of fresh spinach over the hummus to create a green base. After that, layer the sliced cucumbers, onions, and halved cherry tomatoes evenly. Sprinkle the crumbled feta and chopped olives over the top of the vegetables. Lastly, fold in the sides of the tortilla and roll it tightly from the bottom up.

Recipe Details

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2 wraps

Pro Tips

Warm the tortillas slightly in the microwave for 10 seconds to make them more pliable. Additionally, you can add grilled chicken or chickpeas if you want to increase the protein content. If you are packing this for later, place the spinach against the tortilla to prevent the hummus from making the wrap soggy.

Storage Instructions

Store any leftover wraps in an airtight container in the refrigerator for up to 24 hours. However, these are best enjoyed immediately to ensure the vegetables stay crisp and the tortilla remains firm.

Veggie Wrap FAQ

Can I make this vegan? Yes, simply omit the feta cheese or use a plant-based alternative.
What other vegetables can I add? Bell peppers, artichoke hearts, also shredded carrots are all excellent additions.

If you love these fresh flavors, you should also try my Mediterranean Orzo Salad for another quick meal option!