Fresh Mediterranean Veggie Hummus Wrap (Ready in 20 Min)
Finding a lunch that holds up in the fridge isn’t always easy. This Mediterranean veggie hummus wrap solves that problem fast. It relies on a crisp, satisfying crunch from fresh cucumbers and carrots, paired with creamy hummus and salty feta.
Why You’ll Love This Mediterranean Wrap
- No-cook prep — Just chop your vegetables, spread the hummus, and roll.
- Contrasting textures — Creamy feta and smooth hummus balance the sharp snap of raw carrots and onions.
- Built-in flavor barrier — Spreading hummus directly on the tortilla keeps the vinaigrette from soaking through the bread.
The Numbers Breakdown
Many readers track what works for them, so here is the baseline for one serving of this whole-food meal.
- Calories: 297 kcal
- Protein: 8.0 g
- Total Carbs: 32.2 g (5.2 g fiber)
- Fat: 16.1 g
Building the Hummus Veggie Wrap Recipe
Start by laying your whole wheat tortillas flat. Spread two tablespoons of hummus over each one, making sure to leave a half-inch border around the edge so the filling stays inside when you roll it.
Next, layer the mixed greens, shredded carrots, cucumber slices, and chopped sweet onion. If you prefer a creamier dressing over the vinaigrette, a quick drizzle of creamy tzatziki works well and fits the flavor profile perfectly.
Top the vegetables with Kalamata olives and crumbled feta cheese. Tuck in the sides and roll tightly from the bottom up. To keep the wrap from unrolling, briefly toast the seam side down in a dry skillet over medium heat for one to two minutes.
Customizing Your Roll-Up
- Storage: Wrap tightly in foil or parchment paper and store in the fridge for up to 24 hours. Keep the vinaigrette on the side if you plan to eat it the next day.
- Swap the base: If you want to try a different carbohydrate base, serve the vegetable filling scooped over a piece of homemade socca instead of a tortilla.
- Don’t worry if: The tortilla feels stiff. Microwaving it flat for 10 seconds before filling makes rolling much easier.
- Pairing: Serve half a wrap alongside a warm bowl of mushroom barley soup to round out a heavier dinner.
Common Wrap Questions
Can I use a different type of hummus?
Yes. Roasted red pepper or garlic hummus both work great and add a different layer of flavor to the raw vegetables.
How do I keep the wrap from falling apart?
Don’t overstuff it. Leaving a clean half-inch border gives the tortilla room to overlap and seal itself when toasted in the skillet.
Print
Aegean Veggie & Hummus Wrap-Up
- Prep Time: 20 minutes
- Total Time: 20 minutes
- Yield: 2 wraps
Description
Escape to the sunny shores of the Mediterranean with this vibrant and satisfying wrap! Packed with fresh, crisp vegetables, creamy hummus, savory Kalamata olives, and tangy Feta cheese, all drizzled with a classic balsamic vinaigrette and bundled in a wholesome whole wheat tortilla. It’s a quick, healthy, and delicious meal perfect for lunch on the go or a light dinner.
Ingredients
- 2 whole wheat tortillas (8-inch diameter)
- 4 tablespoons classic hummus
- 1/2 cup mixed salad greens
- 4 tablespoons shredded carrot
- 4 tablespoons thinly sliced cucumber
- 4 tablespoons finely chopped sweet onion
- 2 tablespoons sliced Kalamata olives (rinsed and patted dry)
- 2 tablespoons reduced-sodium feta cheese (crumbled)
- 2 tablespoons no-added-salt balsamic vinaigrette (or low-sodium)
Instructions
- Set Up: Lay each tortilla flat on a clean, dry surface.
- Spread: Spread 2 tbsp hummus over each tortilla, leaving a 1/2-inch border on one edge to help seal when rolling.
- Layer Greens & Veg: Top each with 1/4 cup greens, then 2 tbsp each carrot, cucumber, and onion.
- Add Accents: Sprinkle 1 tbsp olives and 1 tbsp feta over each tortilla.
- Dress: Drizzle 1 tbsp vinaigrette over each.
- Roll: Starting from the edge opposite the clean border, roll snugly, tucking in fillings.
- Optional toast (to avoid wilting): Place rolled wraps in a dry skillet over medium heat, 1–2 minutes per side, just until lightly warmed and sealed.
- Serve: Serve whole or slice diagonally.
Notes
Nutrition Facts (per serving, 1 wrap): Calories: 297 kcal | Total Fat: 16.1 g (Saturated Fat: 3.3 g) | Total Carbs: 32.2 g (Fiber: 5.2 g, Sugars: 4.2 g) | Protein: 8.0 g | Sodium: 597 mg | Cholesterol: 7 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 297
I hope this quick meal fits easily into your tracking routine. How did your body respond to this mix of fresh vegetables and hummus?
Just a home cook sharing the data and recipes that work in my kitchen — not a nutritionist. Always check with your doctor before making dietary changes.
