Mediterranean Veggies Stuffed Wraps
These Mediterranean Veggies Stuffed Wraps are fresh, colorful, and packed with wholesome vegetables, creamy sauces, and classic Mediterranean flavors. Soft wraps are filled with roasted or sautéed veggies, hummus or yogurt sauce, and a touch of cheese for balance. They’re non-spicy, vegetarian, and perfect for a quick lunch, light dinner, or on-the-go meal—ideal content for a healthy Mediterranean food website.
Time Required
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Ingredients
For the Veggie Filling
1 zucchini, thinly sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, thinly sliced
1 cup mushrooms, sliced
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried oregano
½ teaspoon dried thyme
For the Wraps
4 whole wheat wraps or flatbreads
½ cup hummus (classic or garlic)
½ cup crumbled feta cheese
1 cup fresh lettuce or arugula
¼ cup sliced olives (optional)
Optional Yogurt Sauce
½ cup Greek yogurt
1 tablespoon lemon juice
1 tablespoon olive oil
1 small garlic clove, grated
Salt to taste
Instructions
1. Cook the vegetables
Heat olive oil in a large pan over medium heat. Add onion and mushrooms, sauté for 3–4 minutes. Add zucchini and bell peppers, season with salt, pepper, oregano, and thyme. Cook until tender and lightly golden. Remove from heat.
2. Prepare the sauce (optional)
In a small bowl, mix Greek yogurt, lemon juice, olive oil, garlic, and salt. Chill until ready to use.
3. Warm the wraps
Lightly heat wraps in a dry skillet or microwave so they’re soft and flexible.
4. Assemble the wraps
Spread hummus evenly over each wrap. Add lettuce, warm veggies, feta cheese, and olives if using.
5. Wrap and serve
Drizzle with yogurt sauce, fold tightly, and serve warm or at room temperature.
Serving Suggestions
Serve with Mediterranean lentil soup
Pair with Greek salad or cucumber yogurt dip
Great with baked sweet potato wedges
Tips for Best Results
Don’t overcook vegetables—they should stay slightly crisp
Use spinach wraps or herb wraps for variety
Add roasted chickpeas for extra protein
Frequently Asked Questions
Can I make these wraps vegan?
Yes. Skip feta and use dairy-free yogurt or extra hummus.
Are these wraps good for meal prep?
Yes. Store veggie filling separately for up to 3 days and assemble fresh.
Can I add protein?
Absolutely—grilled chicken, falafel, or halloumi are great options.
Can I serve them cold?
Yes, they’re delicious both warm and chilled.
Nutritional Information
Calories: 320 kcal
Protein: 10 g
Carbohydrates: 38 g
Fat: 14 g
Fiber: 7 g
Calcium: 12% DV