Easy & Healthy Mediterranean Veggie Wrap: Your Perfect Quick Lunch!
This truly delicious Mediterranean Veggie Wrap is an absolute game-changer for anyone seeking a fresh, healthy, and incredibly quick meal. Imagine a vibrant vegetarian sandwich brimming with the creamy goodness of homemade hummus (or your favorite store-bought variety!), crisp cucumber, tangy artichoke hearts, and savory crumbled feta cheese. The best part? It takes a mere five minutes to assemble, making it the quintessential choice for a busy weekday lunch or a convenient on-the-go snack. Forget complicated recipes; this wrap delivers maximum flavor with minimal effort.
Why This Mediterranean Veggie Wrap is Your New Go-To
Summer is synonymous with outdoor activities – barbecues, picnics, and spontaneous road trips. While these events are incredibly fun, packing the same old standard peanut butter and jelly sandwich can quickly become monotonous. Moreover, classic deli sandwiches with meat and mayonnaise often pose a challenge, requiring constant refrigeration to stay safe and fresh. This Mediterranean Veggie Wrap offers a brilliant solution. It comes together in the same speedy fashion as a basic PB&J, yet it’s infinitely more fresh, vibrantly healthy, and exceptionally travel-friendly. No need to worry about spoilage, just pure, delicious enjoyment wherever your adventures take you!
This recipe isn’t just for summer; it’s a year-round champion. Whether you’re a busy professional needing a quick desk lunch, a student looking for a nutritious option between classes, or a parent packing school lunches, this wrap fits the bill. Its plant-based ingredients make it naturally lighter, yet the combination of hummus, feta, and vegetables ensures it’s surprisingly satisfying. It’s also incredibly versatile, allowing you to easily adapt it to your taste preferences or whatever ingredients you have on hand.
Hint – for another fantastic plant-based option, you might also enjoy these Black Bean Rice Wraps!
Essential Ingredients for Your Mediterranean Masterpiece
The beauty of this Mediterranean Veggie Wrap lies in its simplicity and the vibrant flavors of its core ingredients. Here’s a closer look at what you’ll need to create this delightful dish:
- Spinach Wraps (or Your Favorite Type): Spinach wraps add a lovely subtle flavor and a pop of green color, making the wrap even more appealing. However, feel free to use whole wheat, plain flour tortillas, gluten-free wraps, or even large lettuce leaves for a low-carb option. The key is to choose a wrap that is pliable and large enough to hold all your delicious fillings without tearing.
- Hummus (Homemade or Store-Bought): Hummus is the heart of this wrap, providing a creamy texture, rich flavor, and a good source of protein and fiber. Whether you opt for making your own for a truly fresh taste or picking up your favorite brand from the store, it’s crucial for the wrap’s overall experience. Don’t hesitate to experiment with different hummus flavors like roasted red pepper, garlic, or a zesty lemon herb variety to customize your wrap further. We particularly loved spinach & artichoke hummus for an extra layer of flavor!
- Diced Cucumber: Fresh, crisp cucumber adds a refreshing crunch and a cool contrast to the other ingredients. Its high water content also contributes to the wrap’s light and invigorating feel. Dice it finely or slice it into thin strips for an enjoyable texture in every bite.
- Chopped Artichoke Hearts: Marinated artichoke hearts bring a wonderful tangy, slightly briny flavor and a tender, meaty texture that is characteristic of Mediterranean cuisine. They elevate the wrap from a simple veggie sandwich to a gourmet experience. Ensure they are well-drained and chopped to a manageable size.
- Crumbled Feta Cheese: The salty, tangy notes of crumbled feta cheese are indispensable in a Mediterranean-inspired dish. It adds a burst of flavor and a creamy element that ties all the ingredients together beautifully. If you’re looking for a dairy-free alternative, there are excellent vegan feta options available that mimic the texture and taste remarkably well.
Customize Your Mediterranean Veggie Wrap to Perfection
One of the greatest joys of making this Mediterranean Veggie Wrap is its endless potential for customization. While the base recipe is fantastic as is, don’t hesitate to personalize it with your favorite flavors and textures. For instance, if you love a bit of sweetness and smoky flavor, try adding some thinly sliced roasted red peppers. A touch of finely chopped red onion can also provide a pleasant bite and aromatic depth. I personally have been incorporating less and less meat into my diet, and I find that the combination of these vibrant flavors is incredibly satisfying on its own.
Originally, I considered adding some fresh baby spinach leaves to the wrap. However, given that I was already using a spinach wrap and spinach and artichoke hummus, I decided it might be a bit of “spinach overkill”! This highlights the importance of balancing flavors and textures. You can always use a different type of wrap if you want to include fresh greens, or simply enjoy the greens from your hummus and wrap itself. Remember, there are so many fantastic pre-made hummus flavors available at your local grocery store – from spicy sriracha to savory black olive – so experiment to find your ideal combination. This wrap is truly a canvas for your culinary creativity; customize it however you like!
SCROLL DOWN FOR THE PRINTABLE VERSION of this recipe to save it for later!
Please note that this post may contain affiliate links. This means if you choose to purchase something through one of these links, I will earn a small commission, but rest assured, it will not cost you anything additional. Your support helps me continue to bring you delicious recipes!
Beyond the Wrap: Other Delightful Sandwich Recipes to Explore
While the Mediterranean Veggie Wrap is a fantastic staple, sometimes you crave something different or need to feed a larger crowd. Here are some other incredible sandwich recipes that are sure to please:
- Crowd-Pleasing Pizza Sandwich Casserole & Ham and Cheese Sliders: If you’re hosting a game night, tailgating, or need substantial snacks for your kid’s soccer game, these recipes are absolute winners! Our pizza sandwich casserole is a comforting, cheesy delight that’s easy to serve, while these savory ham and cheese sliders are always a hit with both kids and adults. They are quick to prepare and disappear even faster!
- Delectable Ham & Cheese Pretzel Roll Sandwiches: For those who adore the unique taste and texture of soft pretzels, this sandwich is a dream come true. Imagine tender ham and gooey cheese rolled up inside a perfectly baked, chewy soft pretzel bun. These ham & cheese pretzel roll sandwiches offer a delightful twist on a classic, perfect for a cozy lunch or a fun dinner. You simply have to try them today!
- Authentic Iowa State Fair Pork Tenderloin Sandwiches: If you’ve ever had the pleasure of visiting the Iowa State Fair, then you already know the legendary deliciousness of a pork tenderloin sandwich. The good news? You don’t need to wait for the fair to roll around. Now you can recreate these iconic, crispy yet tender sandwiches right in your own kitchen whenever the craving strikes!
- Quick & Easy Club-Style Pinwheel Sandwiches: Looking for a charming appetizer to impress at parties and BBQs, or a simple yet elegant lunch option? These club-style Pinwheel Sandwiches are your answer. They are incredibly easy to make, visually appealing, and packed with flavor, making them a consistently popular choice for any gathering or a light, satisfying meal.
Frequently Asked Questions About Mediterranean Veggie Wraps
To ensure you get the most out of your Mediterranean Veggie Wrap experience, here are answers to some common questions:
- Can I make this wrap vegan? Absolutely! The primary non-vegan ingredient is feta cheese. Simply substitute traditional feta with a high-quality vegan feta alternative, which is widely available in most grocery stores. Ensure your hummus is also vegan (most traditional hummus recipes are).
- Is this recipe gluten-free? This wrap can easily be made gluten-free by simply choosing a gluten-free tortilla or wrap. All other ingredients are naturally gluten-free. Always double-check ingredient labels to be certain.
- How far in advance can I prepare these wraps? For the freshest taste and best texture, it’s ideal to assemble the wraps just before eating. However, you can prep your ingredients (dice cucumber, chop artichokes, crumble feta) a day or two in advance and store them separately in airtight containers in the refrigerator. This cuts down assembly time to virtually nothing!
- How do I prevent the wrap from getting soggy? To minimize sogginess, especially if making them a few hours ahead, spread the hummus evenly but not too thickly. Also, ensure your cucumber and artichoke hearts are well-drained. You can also place a thin layer of leafy greens (like spinach or romaine) between the hummus and the wetter ingredients to create a barrier.
- What are some other vegetables I can add? Feel free to experiment! Roasted bell peppers, kalamata olives, sun-dried tomatoes, thinly sliced carrots, or a handful of fresh spinach or mixed greens would all be excellent additions.
- Can I add a protein source? If you want to boost the protein content, consider adding a sprinkle of cooked chickpeas, a handful of toasted pine nuts, or even some grilled halloumi cheese (if not strictly vegetarian).
Want even more free recipes delivered straight to your inbox? Be sure to join my newsletter for FREE recipes and craft ideas sent to your email inbox every single week. Don’t miss out on delicious inspiration!
Mediterranean Veggie Wrap
IMPORTANT – There are often Frequently Asked Questions within the blog post that you may find helpful. Simply scroll back up to read them!
Print It
Pin It
Rate It
Save ItSaved!
Ingredients
- Spinach wrap
- Hummus I used spinach & artichoke hummus
- Diced cucumber
- Chopped artichoke hearts
- Crumbled feta cheese
Before You Begin
Instructions
-
Lay out your chosen wrap on a clean surface and generously spread a layer of your favorite hummus evenly across it, leaving a small border around the edges.
-
Evenly sprinkle the chopped artichoke hearts and diced cucumbers over the hummus. Try to distribute them well for flavor in every bite.
-
Finish by topping the vegetables with a generous amount of crumbled feta cheese. If adding other ingredients like roasted peppers or onions, now’s the time!
-
Carefully roll up the wrap tightly from one end to the other. Once rolled, slice it in half diagonally for easy handling and enjoy your fresh, flavorful Mediterranean Veggie Wrap immediately!
The recipes on this blog are tested with a conventional gas oven and gas stovetop. It’s important to note that some ovens, especially as they age, can cook and bake inconsistently. Using an inexpensive oven thermometer can assure you that your oven is truly heating to the proper temperature. If you use a toaster oven or countertop oven, please keep in mind that they may not distribute heat the same as a conventional full sized oven and you may need to adjust your cooking/baking times. In the case of recipes made with a pressure cooker, air fryer, slow cooker, or other appliance, a link to the appliances we use is listed within each respective recipe. For baking recipes where measurements are given by weight, please note that results may not be the same if cups are used instead, and we can’t guarantee success with that method.