Mediterranean Veggie Hummus Wraps
A simple, refreshing, nutrient-packed wrap filled with creamy hummus, crisp vegetables, and Mediterranean herbs. Ready in minutes and customizable.
⏱️ Total Time
Prep: 10 minutes
Assemble: 5 minutes
Total: 15 minutes
Ingredients
Base
2–3 whole-wheat tortillas or thin pita breads
½ cup hummus (classic, garlic, or roasted red pepper)
Fresh Veggies
1 small cucumber, sliced into sticks
1 cup cherry tomatoes, halved
1 small carrot, shredded or thinly sliced
½ red onion, thin slices
1 cup lettuce or baby spinach
½ avocado, sliced (optional)
Mediterranean Add-ins
¼ cup crumbled feta cheese
6–8 olives, sliced
1 tbsp chopped parsley or fresh mint
A drizzle of olive oil
A squeeze of lemon juice
Seasonings
Pinch salt & black pepper
Pinch dried oregano
ℹ️ Instructions
1. Prep the Wrap
Warm each tortilla for a few seconds on a pan to make it soft and flexible.
2. Spread the Base
Spread 2–3 tablespoons of hummus on each wrap, leaving the edges clear.
3. Add the Veggies
Layer:
- Lettuce/spinach
- Cucumber sticks
- Cherry tomatoes
- Carrots
- Red onion
- Avocado (optional)
4. Add Mediterranean Flavors
Top with:
- Feta
- Olives
- Parsley or mint
- Olive oil drizzle
- Lemon squeeze
- Oregano, salt, and pepper
5. Roll the Wrap
Fold the edges and roll tightly. Slice in half if serving immediately.
Notes & Tips
Add grilled chicken for a high-protein version.
Add roasted veggies (zucchini, peppers, eggplant) for a warm wrap.
For meal prep: wrap tightly in foil; stays fresh 4–6 hours.
Swap hummus with tzatziki for a different flavor.
Nutritional Information
Calories: 300–350
Protein: 8–10g
Carbs: 35–40g
Fat: 14–16g
Fiber: 6–7g