Mediterranean Zucchini Tortilla Wraps
The zesty Mediterranean flavors of lemon, garlic, olives, and fresh herbs make every bite refreshing and satisfying. They are perfect for on-the-go lunches, picnic meals, or a light dinner while keeping calories moderate and nutrition high.
Preparation and Cooking Time
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 2–3 wraps
Ingredients
Vegetables & Fillings
1 medium zucchini, thinly sliced into ribbons (use a vegetable peeler or spiralizer)
1 small cucumber, julienned
1 cup cherry tomatoes, halved
½ red bell pepper, thinly sliced
¼ red onion, thinly sliced
½ cup baby spinach or arugula
¼ cup Kalamata olives, sliced
Protein & Spread
3–4 tablespoons hummus (classic or roasted red pepper)
¼ cup crumbled feta cheese (optional)
½ cup cooked chickpeas or grilled chicken (optional for extra protein)
Tortillas & Wrap Base
2–3 whole wheat or gluten-free tortillas
1 tablespoon olive oil (optional, for light grilling)
Flavor Boosters
1 tablespoon fresh lemon juice
1 teaspoon dried oregano or za’atar
Fresh parsley or cilantro for garnish
Salt and pepper, to taste
Instructions
Step 1: Prepare the Vegetables
1. Slice zucchini into thin ribbons or spiralize for a noodle-like texture.
2. Julienne cucumber and bell pepper.
3. Halve cherry tomatoes and thinly slice red onion.
4. Keep spinach/arugula fresh for layering.
Step 2: Spread Hummus on Tortilla
1. Lay a tortilla flat on a clean surface.
2. Spread 1–2 tablespoons of hummus evenly over the tortilla, leaving a small border around the edges.
Step 3: Layer the Fillings
1. Add zucchini ribbons, cucumber, bell pepper, cherry tomatoes, red onion, and spinach on top of the hummus.
2. Sprinkle feta cheese, olives, and chickpeas or grilled chicken if using.
3. Drizzle lemon juice and season with oregano, salt, and pepper.
Step 4: Roll the Wrap
1. Fold the sides of the tortilla inward and roll tightly from bottom to top.
2. Optionally, brush lightly with olive oil and grill on a skillet for 1–2 minutes per side for a warm, slightly crisp wrap.
Step 5: Serve
1. Slice in half diagonally for presentation.
2. Garnish with fresh parsley or cilantro.
3. Serve immediately or pack for a portable meal.
Notes and Tips
Zucchini Texture: Lightly sauté zucchini ribbons if you prefer a softer texture.
Meal Prep Friendly: Prepare vegetables and hummus ahead of time for quick assembly during the week.
Protein Boost: Add grilled chicken, turkey slices, or tofu for a heartier wrap.
Flavor Variations: Add roasted red peppers, sun-dried tomatoes, or avocado for extra Mediterranean flair.
Tortilla Alternatives: Lettuce wraps work as a low-carb option.
Frequently Asked Questions
Q: Can I make these wraps vegan?
A: Yes! Use vegan hummus and skip the feta cheese, or use plant-based cheese.
Q: Can I make them ahead of time?
A: Assemble without avocado or soft fillings to prevent sogginess. Wrap tightly in parchment or foil and store in the fridge for up to 24 hours.
Q: Can these wraps be frozen?
A: Freezing is not recommended due to the fresh vegetables; instead, freeze the filling separately for quick assembly later.
Q: Can I grill the wraps?
A: Yes, lightly grilling or panini-pressing gives them a warm, slightly crisp texture.
Q: Are these wraps low-carb?
A: For a low-carb version, substitute tortillas with large lettuce leaves or low-carb tortillas.
Nutritional Information
Calories: 280 kcal
Protein: 10 g (with chickpeas or grilled chicken)
Fat: 12 g
Saturated Fat: 3 g
Carbohydrates: 34 g
Sugar: 5 g
Fiber: 8 g