Mediterranean Zucchini Wraps
Mediterranean Zucchini Wraps are a fresh, nutritious, and satisfying meal option that’s perfect for lunch, dinner, or even meal prep. Grilled or sautéed zucchini is combined with classic Mediterranean ingredients like hummus, feta, cherry tomatoes, and olives, all wrapped up in soft flatbread or tortillas. Bursting with bold flavors and healthy veggies, these wraps are easy to make and endlessly customizable.
Time:
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes
Ingredients (Makes 4 Wraps):
For the zucchini filling:
2 medium zucchinis, sliced lengthwise into thin strips or half-moons
1 tablespoon olive oil
1 teaspoon garlic powder or 2 cloves fresh garlic, minced
1/2 teaspoon dried oregano
Salt and pepper to taste
Juice of 1/2 lemon
For the wraps:
4 large flatbreads, tortillas, or pita wraps
1/2 cup hummus (any flavor you like)
1/2 cup cherry tomatoes, halved
1/4 cup crumbled feta cheese
1/4 cup kalamata olives, pitted and sliced
1/4 small red onion, thinly sliced (optional)
1/2 cup fresh spinach or arugula
2 tablespoons chopped fresh parsley or basil
Optional Extras:
Add grilled chicken, falafel, or chickpeas for protein
Use tzatziki instead of hummus for a creamy twist
Add cucumber ribbons or shredded carrots for crunch
Instructions
Prepare the zucchini:
Wash and slice the zucchinis lengthwise into thin strips or half-moons (about 1/4 inch thick).
Heat olive oil in a large skillet over medium heat.
Add the zucchini slices, garlic (or garlic powder), oregano, salt, and pepper.
Sauté for 6–8 minutes, stirring occasionally, until the zucchini is golden and tender but not mushy.
Squeeze in the lemon juice, toss, and remove from heat.
Warm the wraps (optional but recommended):
Lightly warm tortillas or flatbreads in a dry skillet or microwave until soft and flexible. This makes them easier to fold and wrap.
Assemble the wraps:
Lay each wrap flat on a clean surface.
Spread 2–3 tablespoons of hummus across the center of each wrap.
Layer with a handful of sautéed zucchini.
Top with halved cherry tomatoes, crumbled feta, sliced olives, red onion (if using), and greens like spinach or arugula.
Sprinkle with chopped fresh parsley or basil for added freshness.
Roll or fold:
Fold in the sides of the wrap, then roll from the bottom up, like a burrito.
If your wrap is very full, you can secure it with parchment or foil for easier eating.
Serve:
Serve immediately while warm, or chill and enjoy cold later.
Pair with extra hummus, tzatziki, or a side of couscous or lentil salad if desired.
Tips for Success:
Slice zucchini evenly: Whether you’re grilling or sautéing, make sure zucchini slices are of even thickness so they cook uniformly.
Don’t overcook: Zucchini cooks fast—keep it tender with a slight bite to avoid it turning mushy.
Warm the wraps: Lightly heat tortillas or flatbreads in a dry skillet or microwave for a few seconds to make them more pliable and easier to roll.
Layer smart: Spread hummus first to create a barrier that prevents moisture from soaking into the wrap, helping it hold together.
Meal prep friendly: Prep all components in advance and assemble wraps just before serving to keep them fresh.
Variations:
Low-Carb / Keto:
Use large lettuce leaves or collard greens instead of tortillas for a low-carb, gluten-free version.
Add Protein:
Grilled Chicken: Thin slices of herbed grilled chicken breast.
Falafel: Add 2–3 mini falafel balls for a classic Mediterranean vibe.
Chickpeas: Roasted or simply seasoned canned chickpeas work great.
Vegan:
Skip the feta or use a vegan alternative.
Use extra hummus, tahini, or a drizzle of olive oil for richness.
Flavor Boosters:
Add a spoonful of tapenade, tzatziki, or roasted red pepper spread.
Sprinkle with za’atar, sumac, or smoked paprika for a unique flavor twist.
Serve Cold or Hot:
Great cold as a picnic or lunchbox item, or warm with freshly grilled zucchini.
Asked Questions
Can I make these wraps ahead of time?
Yes! You can prepare the ingredients in advance and store them separately. Assemble the wraps just before eating to avoid sogginess.
How do I store leftovers?
Store cooked zucchini and chopped veggies in airtight containers in the fridge for up to 3 days. Wraps are best fresh, but you can refrigerate assembled wraps (without wet ingredients like tomatoes or sauce) for 1 day.
Can I use another vegetable besides zucchini?
Absolutely. Try grilled eggplant, roasted bell peppers, or sautéed mushrooms for a delicious variation.
What type of wrap works best?
Soft tortillas, whole wheat flatbreads, or large pita breads all work well. Choose sturdy options if you’re adding moist fillings like tomatoes or sauces.
Nutrition Estimate (per wrap, including hummus and feta):
Calories: ~280–350 kcal
Protein: 8–12g
Fat: 15–20g
Carbs: 25–30g
Fiber: 5–6g
Sugar: 4–6g
Note: Nutrition will vary depending on your choice of wrap, protein, and portion size.
Conclusion:
These Mediterranean Zucchini Wraps are a healthy, flavorful, and versatile option that fits beautifully into any diet. Whether you’re packing a quick lunch, prepping meals for the week, or making a light dinner, these wraps deliver on freshness and taste. Customizable and satisfying, they celebrate the simplicity and bold flavors of the Mediterranean with every bite.