Mediterranean Grilled Veggie Wraps with Tzatziki
A vibrant and healthy wrap bursting with Mediterranean flavor, these grilled veggie wraps are loaded with tender vegetables, creamy tzatziki, crumbled feta, and fresh herbs—all wrapped in warm flatbread. Perfect for lunch, dinner, or meal prep!
Time
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 wraps
Ingredients
For the Grilled Vegetables:
1 small zucchini, sliced
1 small yellow squash, sliced
1 cup cherry tomatoes
1 small red onion, sliced
1–2 tbsp olive oil
1 tsp dried oregano
1/2 tsp salt
1/2 tsp black pepper
For the Wraps:
4 large flatbreads or pita wraps
1 cup fresh baby spinach or arugula
1/2 cup crumbled feta cheese
Optional: fresh dill or parsley for garnish
For the Tzatziki Sauce:
1 cup Greek yogurt (plain, full-fat)
1/2 cucumber, grated and squeezed dry
2 cloves garlic, minced
1 tbsp lemon juice
1 tbsp chopped fresh dill (or mint)
Salt and pepper to taste
1 tbsp olive oil (optional)
Instructions
1. Prepare the Tzatziki Sauce:
In a bowl, mix the Greek yogurt, grated cucumber, garlic, lemon juice, dill, olive oil (if using), salt, and pepper.
Stir well and refrigerate until ready to use. This can be made ahead.
2. Grill the Vegetables:
Toss zucchini, squash, tomatoes, and red onion in olive oil, oregano, salt, and pepper.
Grill in a grill pan or outdoor grill over medium-high heat for about 10–12 minutes, turning occasionally until tender and charred.
Alternatively, roast in the oven at 425°F (220°C) for 15–20 minutes.
3. Assemble the Wraps:
Warm the flatbreads in a pan or oven.
Lay down a handful of spinach or arugula.
Top with grilled veggies, a generous spoon of tzatziki, and crumbled feta.
Garnish with fresh dill or parsley.
4. Wrap & Serve:
Roll up the wrap tightly. Serve warm or chilled.
Tips
Char for Flavor: Grill vegetables until they get a nice char—it adds a smoky depth that elevates the wrap.
Dry Your Cucumber: Squeeze the grated cucumber well before mixing into the tzatziki to prevent it from becoming watery.
Warm the Wraps: Slightly warm flatbreads in a skillet or microwave for 10–15 seconds to make them more pliable and easier to roll.
Meal Prep Friendly: Grill a large batch of veggies and store in the fridge. Assemble wraps fresh when ready to eat.
Tzatziki Shortcut: Use store-bought tzatziki if short on time—but homemade is fresher and more flavorful.
Variations
Protein Boost: Add grilled chicken, lamb, or chickpeas for extra protein.
Vegan Option: Skip the feta and use plant-based yogurt for tzatziki.
Low-Carb Wrap: Use lettuce wraps or low-carb tortillas.
Add Hummus: Spread a layer of hummus along with tzatziki for added richness.
Spice It Up: Add a pinch of chili flakes or drizzle with harissa or hot sauce for a kick.
More Veggies: Add roasted eggplant, bell peppers, mushrooms, or olives.
FAQ
Q: Can I make these wraps ahead of time?
A: Yes, you can prepare the vegetables and tzatziki in advance. Assemble the wraps just before serving to avoid sogginess.
Q: How long does the tzatziki last in the fridge?
A: Homemade tzatziki lasts 3–4 days in the refrigerator in an airtight container.
Q: Can I use a different cheese instead of feta?
A: Yes, goat cheese, ricotta salata, or vegan feta alternatives work great.
Q: What’s the best bread to use?
A: Look for soft flatbreads, lavash, or large pita breads without pockets. You can also use whole wheat or gluten-free wraps.
Nutrition (Per Wrap – Approximate)
Calories: 320
Protein: 10g
Fat: 18g
Carbohydrates: 30g
Fiber: 5g
Sugars: 6g
Sodium: 520mg
Note: Nutrition may vary based on portion sizes and specific ingredients used.
Conclusion
These Mediterranean Grilled Veggie Wraps with Tzatziki are the perfect fusion of fresh, flavorful, and filling. Whether you’re looking for a satisfying vegetarian meal, an easy lunch prep, or a nutritious dinner, these wraps are as versatile as they are delicious. The combination of smoky vegetables, tangy yogurt sauce, creamy feta, and soft flatbread is sure to please everyone at the table.