Mediterranean Veggie Spinach Wraps with Hummus
These Mediterranean-style veggie wraps are rolled in spinach or whole grain tortillas and packed with creamy hummus, crisp vegetables, tangy feta, and a zesty lemon-garlic dressing. They’re perfect for lunch, picnics, or light dinners — healthy, colorful, and bursting with bold Mediterranean flavor.
Time
Prep Time: 15 minutes
Cook Time: None
Total Time: 15 minutes
Servings: 4 wraps
Ingredients
For the wraps:
4 spinach wraps or whole wheat tortillas (8–10 inch)
1 cup hummus (store-bought or homemade)
1 cup baby spinach or mixed greens
1/2 cup shredded carrots
1/2 cup cucumber, julienned or thinly sliced
1/2 cup red bell pepper, sliced thin
1/4 cup red onion, thinly sliced
1/4 cup crumbled feta cheese (optional)
2 tbsp kalamata olives, chopped (optional)
For the lemon-garlic drizzle:
2 tbsp olive oil
1 tbsp lemon juice
1 small clove garlic, finely grated
1/2 tsp Dijon mustard
Salt & black pepper to taste
Instructions
1. Make the drizzle (if using)
Whisk together olive oil, lemon juice, garlic, mustard, salt, and pepper until emulsified.
2. Prep the wraps
Lay each wrap flat. Spread 2–3 tbsp hummus across the center, leaving a border.
3. Layer the fillings
Add spinach, carrots, cucumber, bell pepper, onion, feta, and olives.
Drizzle lightly with lemon-garlic dressing.
4. Wrap it up
Fold in sides, roll tightly from the bottom, and slice in half.
5. Serve or store
Serve immediately or wrap tightly in foil/plastic wrap and refrigerate for up to 24 hours.
Notes
Hummus acts as a natural glue — helps the wrap stay together.
Use roasted red pepper hummus or garlic hummus for more depth.
Great for lunchboxes, travel, or meal prep!
Tips
Lightly warm wraps before rolling to prevent cracking.
Add avocado, sun-dried tomatoes, or roasted eggplant for extra creaminess.
Try it with pita or lavash bread as another wrap option.
Frequently Asked Questions
Q: Can I make these vegan?
A: Yes! Just skip the feta or use a plant-based version.
Q: What protein can I add?
A: Add grilled tofu, roasted chickpeas, or falafel for a protein boost.
Q: How long do they last?
A: Best enjoyed within 24 hours to avoid sogginess, especially if dressing is used.
Nutritional Information
Calories: 320
Protein: 9 g
Carbs: 30 g
Fat: 18 g
Fiber: 7 g
Sugar: 4 g
Iron: 15% DV
Vitamin A: 70% DV
Calcium: 12% DV