Name: Mediterranean Veggie Wraps
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 large whole wheat tortillas; 1 cup hummus; 1 cup baby spinach leaves; 1 cup cherry tomatoes, halved; 1/2 cup cucumber, sliced; 1/4 cup red onion, thinly sliced; 1/2 cup crumbled feta cheese; 1/4 cup Kalamata olives, sliced; 2 tablespoons extra virgin olive oil; 1 tablespoon fresh lemon juice; Salt and freshly ground black pepper, to taste

Ah, Mediterranean Veggie Wraps: The Lazy Lunch That Feels Fancy

Let me just say right up front, these Mediterranean Veggie Wraps are my secret weapon whenever I want a punch of flavor without dirtying every pan I own—which, trust me, happens more often than I’d care to admit. The first time I threw these together, I was basically cleaning out the veggie drawer before grocery day and, well, it turned into a minor lunchtime miracle. Now I get requests for them from my kids (though my youngest still tries to pick out the onion bits—some habits die hard). Funny story: once I tried making these with only the veggies I could name in Greek. Not my brightest moment, but hey, still tasted amazing.

Why You’ll Love This (Or At Least Tolerate It When You’re Hangry)

I make this on days where I can’t handle another sad desk salad, or when the sun’s out and I want something that looks as summery as it tastes. My family goes crazy for these because you can load ’em up with whatever’s in the fridge (I’ve used store-bought hummus more times than I’d like to admit), and they somehow still look like you put in real effort. Oh, and if you’re someone who gets cranky about chopping, just do what I do—hit up the olive bar or buy pre-chopped veggies once in a blue moon. I won’t tell.

What’s in the Mix? (Ingredients & My Oddball Substitutions)

2 large wraps or flatbreads (I use whole wheat, but honestly whatever wraps don’t crack when rolled will work. My grandma swears by Lavash, but even tortillas have saved me in a pinch.)
1 heaping cup hummus (I like roasted garlic, though plain is never a bad idea. Or if you’re in a real hurry, there’s actually a half-decent one at Aldi)
1-2 handfuls mixed leafy greens (Spinach, arugula, or that random spring mix)
1/2 cucumber, sliced thin—I don’t even bother peeling unless I’m feeling very chef-y
1/2 red bell pepper, julienned (or, honestly, roasted from a jar)
1/4 small red onion, sliced super thin (my husband says less is more, but I ignore him)
1/4 cup crumbled feta (skip if dairy isn’t your thing, or swap in goat cheese if it’s hiding in your fridge)
A small handful kalamata olives, chopped (But if all you’ve got is plain black, they work. Turns out, they’re not actual olives, apparently?)
1 small tomato, diced (if they’re mealy, cherry tomatoes halved are so much better)
Optional: a few slices of avocado, some leftover grilled zucchini, or a dusting of za’atar (when I remember I own it)

How I Do It (Step by Not-So-Precise Step)

Lay your wrap out flat on a big chopping board. If it’s feeling stiff, I usually nuke it in the microwave for 10 seconds. Otherwise it cracks when you roll. (Learned that the hard way.)
Spread a generous blob of hummus over the wrap, but not quite to the edges—otherwise you’ll end up with it on your elbows, which, okay, has never bothered me that much.
Pile on the greens first–kind of smush them into the hummus so they stay put.
Scatter your cucumbers, red pepper, onions, and tomato over the top. Don’t sweat the layering too much; the juicier veg sometimes do try to escape out the side. That’s what napkins are for.
Top with feta cheese and olives (and whatever wildcard toppings you’ve got handy; this is where I sneak a piece of feta just to, you know, make sure it’s still good).
If you’re going full avocado or extra veg, now’s your chance. Actually, I find it works better if you don’t overdo it—overstuffed wraps are a mess, trust me on this.
Time to roll: tuck the sides in, then roll it up snugly from the bottom. Mine are never perfectly tight; no shame in grabbing a toothpick or wrapping it in parchment if it’s falling apart.
Slice in half (on the diagonal if you’re feeling fancy), and serve. Or wrap up and pop in your bag for lunch later. Or just eat it leaning over the sink if it’s that kind of day.

Notes (a.k.a. Things I’ve Messed Up So You Don’t Have To)

If you overload it, you will suffer the dreaded bursting wrap. Restraint is an underrated virtue here, apparently.
The hummus acts like edible glue—if you skimp you’ll just get loose veggies everywhere. Again: been there.
If you use super salty olives, maybe go lighter on the feta. Or don’t, if you like living on the wild side.
I think it honestly tastes better the next day, if you wrap it tight and let the flavors mingle.

Variations–Experiments, Some Good, Some a Bit Dodgy

Toss in some roasted eggplant if you’ve got it, makes it heartier (I did this once with a leftover moussaka batch and it was almost too much. Almost.)
You can add grilled chicken or tofu if you want protein and aren’t feeling strictly veggie.
One time I tried adding raw garlic slices. Do not recommend, unless you’re actively trying to scare someone off.
Pita pockets instead of wraps work, but they do get soggier. So maybe pack stuff separately and build later?

Equipment Stuff (And My Willingness to Improvise)

Big chopping board, sharp knife, and a spoon for hummus spreading. If you don’t have a decent knife, I’ve actually used kitchen scissors in a pinch for the peppers—works surprisingly well, and I found that tip in this knife skills guide (though they’re much better at it than me.)

Keeping It Fresh (Storage, for the Unlikely Event There Are Leftovers)

If you wrap them up tight in plastic or a beeswax wrap, these will keep overnight in the fridge. But honestly, in my house it rarely lasts more than a day—someone always nicks the leftovers for a late-night snack. The wraps do get a bit soft the next day, which, some folks like and some (my cousin Ronan) complain about nonstop.

How We Serve ‘Em (And Maybe You Should Too)

I love these with a handful of kettle chips (classic English touch!) or some crunchy veggie sticks on the side. Sometimes I’ll cut them into pinwheels for parties—my aunt says I’m too generous with the hummus for that. Friday lunch tradition: serve with a glass of homemade lemonade, park yourself in a sunny spot, eat and pretend you’re by the Med—even if you’re really in Leeds.

Lessons Learned Along the Way (AKA My Pro Tips)

Don’t assemble these too far ahead unless you like a soggy wrap (I once made a batch for a picnic in the morning, and by the time we ate, it was—let’s say—less than perky).
I once tried rushing the rolling step and regretted it; I ended up with veggie confetti everywhere. Slow down here, give your fillings a little nudge back in.

FAQ (Because Yes, People Have Really Asked)

Can I make Mediterranean Veggie Wraps with gluten free wraps?: Yep! Just watch out; some gf wraps crack more. Actually, I find the Mission brand ones are pretty flexible; otherwise lettuce wraps work (not the same, but hey, it’s an option).
What’s the best hummus for this?: Honestly? Whichever is on sale. I love making my own with this simple creamy hummus recipe, but only when I’m feeling extra.
Are these kid-friendly?: Mostly, yes, unless your kids are in an anti-veg mood. I sometimes swap in shredded cheese or leave the onions out (the sacrilege!) depending on their mood swings.
How do you keep them from going soggy?: Layer hummus first, greens next; wetter bits in the middle. Or separately pack the fillings—assemble right before eating.
Is there a low-carb option?: Butter lettuce leaves as wraps does the trick, sorta. Tastes fresher, less “wrap-ey”.

Now, before I go off on another tangent about the right way to slice cucumbers (I’ll spare you), I’ll just say: the beauty of these Mediterranean Veggie Wraps is their forgiving nature—so experiment and let your kitchen chaos shine a little. And if you ever stumble across a truly genius combo? Let me know; I’m always looking for an excuse to make these again.

Mediterranean Veggie Wraps