Mediterranean Veggie Hummus Wraps
These colorful wraps are loaded with creamy hummus, crisp vegetables, feta cheese, and a sprinkle of zaatar for authentic Mediterranean flavor. They make a perfect light lunch, healthy dinner, or picnic meal.
⏱ Time
Prep time: 15 minutes
Cook time: 0 minutes (unless roasting optional veggies)
Total time: 15 minutes
Ingredients
4 large whole-wheat or spinach tortillas (or flatbreads)
1 cup hummus (store-bought or homemade)
1 medium cucumber, thinly sliced
1 medium red bell pepper, thinly sliced
1 medium carrot, julienned or grated
1 cup baby spinach or mixed greens
½ small red onion, thinly sliced
½ cup crumbled feta cheese
2 tbsp kalamata olives, sliced (optional)
1 tsp zaatar
1–2 tbsp extra virgin olive oil
½ lemon, for juice
Salt & black pepper, to taste
Optional roasted veggie add-ins: zucchini, eggplant, or cherry tomatoes.
Instructions
1. Prepare the base
Warm the tortillas lightly in a skillet (optional, makes them easier to roll).
Spread about 3–4 tbsp hummus evenly over each tortilla.
2. Layer the vegetables
Add cucumber, bell pepper, carrot, spinach, onion, and olives (if using).
3. Add flavor & toppings
Sprinkle with crumbled feta and zaatar.
Drizzle lightly with olive oil and a squeeze of lemon juice.
Season with a pinch of salt and black pepper.
4. Wrap & serve
Fold in the sides and roll tightly.
Slice in half and serve immediately.
Notes & Tips
Make it heartier: Add grilled chicken strips, chickpeas, or falafel.
Crunch factor: Toss in roasted chickpeas or toasted pine nuts.
Meal prep: Wraps can be made up to 8 hours ahead; wrap tightly in foil or parchment to prevent sogginess.
Flavor twist: Spread a thin layer of tzatziki or baba ganoush along with hummus.
❓ Frequently asked questions FAQs
Q: Can I make this vegan?
Yes — just skip the feta or use vegan feta.
Q: Can I store leftovers?
Best eaten fresh, but can be refrigerated for up to 24 hours. Keep wrapped tightly to prevent drying out.
Q: What’s the best wrap to use?
Large whole-wheat, spinach, or multigrain tortillas hold the fillings well without tearing.
Nutritional Information
Calories: 350
Protein: 11 g
Fat: 15 g
Carbohydrates: 42 g
Fiber: 7 g
Sugar: 5 g
Sodium: 560 mg