Mediterranean Sandwich Wrap (Printable)

A fresh wrap packed with Mediterranean flavors, crisp vegetables, creamy hummus, tangy feta, and zesty herbs.

# What You'll Need:

→ Wrap Base

01 - 4 large whole wheat tortillas

→ Spreads

02 - 1 cup hummus

→ Vegetables

03 - 1 cup cucumber, thinly sliced
04 - 1 cup cherry tomatoes, halved
05 - 1 cup red bell pepper, thinly sliced
06 - 1/2 small red onion, thinly sliced
07 - 1 cup mixed salad greens or baby spinach

→ Cheese

08 - 1/2 cup crumbled feta cheese

→ Herb Dressing

09 - 2 tablespoons extra-virgin olive oil
10 - 1 tablespoon lemon juice
11 - 1 teaspoon dried oregano
12 - 1 tablespoon chopped fresh parsley
13 - Salt, to taste
14 - Black pepper, to taste

# Steps:

01 - Whisk together olive oil, lemon juice, oregano, parsley, salt, and black pepper in a small bowl.
02 - Lay tortillas flat on a clean surface.
03 - Spread a generous layer of hummus over each tortilla, leaving a 1-inch border.
04 - Distribute cucumber, cherry tomatoes, red bell pepper, red onion, and salad greens evenly over each wrap.
05 - Sprinkle crumbled feta cheese over the layered vegetables.
06 - Drizzle the prepared herb dressing over the fillings.
07 - Fold in the sides of each tortilla, then roll tightly from the bottom to enclose the filling.
08 - Slice each wrap diagonally in half and serve immediately.

# Expert Tips:

01 -
  • Ready in just 15 minutes, which means you can have a vibrant, nourishing meal faster than ordering takeout.
  • Packed with textures and colors that make every bite feel exciting and alive, not like typical sad desk lunch.
  • Completely customizable so you can swap vegetables, cheeses, or add protein based on whatever you have in the fridge.
  • Tastes even better when prepped ahead and tucked into lunchboxes, making busy mornings a little easier.
02 -
  • Pat the cucumber and tomatoes dry with a paper towel before adding them to the wrap, or else the moisture will make the tortilla soggy within an hour.
  • If you are making these ahead, wait to add the dressing until just before serving, or pack it on the side so the greens stay crisp and fresh.
  • Warm the tortillas slightly in a dry skillet for 10 seconds on each side to make them more pliable and easier to roll without tearing.
03 -
  • Use a serrated knife to slice the wraps cleanly without squashing the fillings or tearing the tortilla.
  • If your tortillas are a bit dry or stiff, wrap them in a damp towel and microwave for 15 seconds to make them soft and easy to roll.
  • Taste the dressing before adding it to the wraps, it should be bold and zesty because it has to flavor all those vegetables.

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