Mediterranean Veggie Wrap

I was late for a meeting and starving when I threw this wrap together for the first time. I had a container of hummus in the fridge, some wilted spinach that needed rescuing, and a jar of roasted red peppers I kept forgetting about. What started as a desperate lunch became something I craved every week. The combination of creamy, smoky, tangy, and fresh hit every note I didn't know I needed.

I started making these for my sister when she'd stop by after her yoga class. She'd sit at the counter, still in her leggings, and I'd hand her half a wrap before she could even ask what was for lunch. She started calling them her reset meal because they made her feel light but satisfied. Now she texts me photos of her own versions with different add-ins, and I love seeing how this simple wrap became her thing too.

Ingredients

• Large flour tortillas: Go for the softer, pliable kind that won't crack when you roll them, I learned this after a few sad, split wraps that fell apart mid-bite.
• Hummus: This is your creamy glue and flavor base, use any variety you love, roasted garlic and red pepper hummus both work beautifully here.
• Crumbled feta cheese: The salty, tangy punch that makes every bite feel special, don't skimp on this unless you're going dairy-free.
• Roasted red peppers: Jarred ones are my secret weapon for smoky sweetness without turning on the oven, just drain them well so your wrap doesn't get soggy.
• Fresh baby spinach leaves: Tender, mild, and they don't overpower the other flavors, plus they add that fresh green crunch you need.
• Red onion: A few thin slices add a sharp bite that balances the creaminess, but skip it if raw onion isn't your thing.
• Cucumber: Cool, crisp, and refreshing, it lightens the whole wrap and adds a satisfying crunch.
• Black pepper and dried oregano: Just a pinch of each brings everything together with a hint of Mediterranean warmth.

Instructions

Prep your workspace:

Lay your tortillas flat on a clean counter or large cutting board. Give yourself room to work so you're not fighting with the edges while you roll.

Spread the hummus:

Use the back of a spoon to spread a generous layer of hummus down the center of each tortilla, leaving about an inch around the edges bare. This border keeps everything from squishing out when you roll.

Layer the veggies:

Start with the spinach, then add the roasted red peppers, feta, and any optional veggies you're using. I like to keep the ingredients in the center so the wrap holds together better.

Season it:

Sprinkle a little black pepper and oregano over the top. It seems small, but this step adds a layer of flavor that makes the wrap taste intentional, not thrown together.

Fold and roll:

Fold in the left and right sides of the tortilla first, then roll from the bottom up, tucking tightly as you go. The tighter the roll, the easier it is to eat without everything sliding out.

Slice and serve:

Cut each wrap in half on the diagonal with a sharp knife. Serve right away or wrap them tightly in foil or parchment if you're taking them with you.

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One afternoon, I packed these wraps for a picnic with friends at the park. We sat on a blanket under a tree, and everyone kept asking what was in them because they looked so colorful and fresh. By the end of the day, I'd texted the recipe to three people. It's funny how something so simple can become the thing people remember about a good day.

Making It Your Own

This wrap is incredibly forgiving and loves to be customized. I've added sliced kalamata olives for extra brininess, swapped spinach for peppery arugula when I wanted more bite, and even used sun-dried tomatoes when I didn't have roasted red peppers. A drizzle of olive oil or a squeeze of lemon juice right before rolling adds a bright finish. If you want it vegan, skip the feta or use a plant-based version, the hummus carries enough creaminess that you won't miss it much.

Storing and Packing

These wraps hold up surprisingly well if you need to make them ahead. I assemble them in the morning, wrap each one tightly in parchment paper or foil, and keep them in the fridge until lunchtime. They stay fresh for a few hours without getting soggy as long as you've drained your peppers well. If you're meal prepping, keep the ingredients separate and assemble right before eating. The tortillas stay soft, the veggies stay crisp, and the hummus doesn't seep through if you build it fresh.

Serving Suggestions

I love serving these with a handful of crispy pita chips on the side or a small bowl of mixed olives. They also pair beautifully with a light soup like lemon chicken orzo or a chilled gazpacho in the summer. If you're feeding a crowd, set out all the ingredients and let everyone build their own wrap, it turns into a fun, interactive meal.

• Add a side of tzatziki or extra hummus for dipping.
• Serve with a crisp white wine, iced tea, or sparkling water with a lemon wedge.
• Pair with a simple cucumber and tomato salad dressed in olive oil and red wine vinegar.

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This wrap has become my go-to when I want something that feels nourishing without any fuss. I hope it becomes one of those easy, reliable recipes you reach for on busy days when you still want to eat something that makes you feel good.

Recipe FAQs

→ Can I make these wraps ahead of time?

Yes, you can prepare the wraps up to 4 hours in advance. Wrap them tightly in foil or parchment paper and refrigerate. This also makes them perfect for meal prep or on-the-go lunches.

→ What's the best way to prevent the tortilla from getting soggy?

Spread the hummus evenly across the tortilla to create a moisture barrier before adding vegetables. If preparing ahead, you can also lightly pat the spinach and peppers dry with paper towels before assembling.

→ Can I make this vegan?

Absolutely. Simply omit the feta cheese or substitute it with vegan feta alternatives available at most grocery stores. The hummus is typically vegan-friendly, so check the label to confirm.

→ What vegetables work well as substitutes?

Try arugula, mixed greens, diced tomatoes, bell peppers, zucchini, or cucumber instead of or alongside spinach and roasted peppers. Kalamata olives, sun-dried tomatoes, or artichoke hearts add extra Mediterranean flavor.

→ Are these wraps suitable for a gluten-free diet?

Standard flour tortillas contain wheat gluten. Use gluten-free tortillas instead, which are widely available at most grocery stores. Always check labels for potential cross-contamination if you have celiac disease.

→ Can I grill or toast the wraps after rolling?

Yes, for a warm variation, heat a skillet or griddle and lightly toast the wrapped tortillas for 1-2 minutes per side until golden. This creates a crispy exterior while warming the filling gently.