You know those days? The ones where you’ve been running nonstop, and the thought of figuring out dinner feels like climbing a mountain. I had one of those last Tuesday. I walked in the door, completely drained, and was this close to ordering takeout. But then I remembered the fresh veggies in my fridge and had an idea. I decided to whip up this incredibly easy Mediterranean recipe, and in less than 30 minutes, I was sitting down to a meal that felt like a mini-vacation. These vibrant Chickpea & Feta Omelet Wraps are proof that you never have to choose between a healthy meal and a quick one.
Get Your New Favorite Dinner on the Table in 30 Minutes
This isn’t just another recipe; it’s your new secret weapon for busy evenings. When you need one of those satisfying 30 minute Mediterranean meals that tastes amazing and makes you feel even better, this is the one you’ll turn to again and again.
Here’s why you’ll absolutely love it:
- Packed with Protein: Thanks to the egg white wrap and chickpeas, this meal will keep you full and energized for hours. It’s the perfect answer when you’re wondering, “What is a good high protein Mediterranean breakfast or lunch?”
- Incredibly Flavorful: The zesty lemon vinaigrette, salty feta, and fresh herbs create a bright, sun-kissed flavor that’s anything but boring.
- So Much Freshness: It’s loaded with crisp cucumbers, juicy tomatoes, and bell peppers. It’s like a vibrant Greek salad got a cozy, protein-packed hug.
Unlock Meal Prep Magic for the Easiest Lunches Ever
Want to make your week even simpler? This recipe is a dream for meal prepping. The filling is even better the next day as the flavors have more time to marinate and meld together.
Simply prepare the Mediterranean chickpea salad recipe component on a Sunday night and store it in an airtight container in the fridge. When you’re ready to eat, just whip up the fresh omelet wraps in a few minutes. It’s the ultimate grab-and-go lunch that will make your coworkers jealous.
Your Questions About This Healthy Wrap, Answered!
I get a lot of questions about the specifics of the Mediterranean lifestyle, so let’s clear a few things up!
1.Are eggs part of the Mediterranean diet?
Absolutely! Eggs are a fantastic source of affordable protein. In the Mediterranean way of eating, they are enjoyed in moderation (a few times a week is great), just like they are in this high protein vegetarian wrap.
2.Is feta cheese OK on the Mediterranean diet?
Yes, it is! Cheese, especially traditional varieties like feta, is enjoyed in moderation. The key is to use it as a flavor-enhancer, not the main event. A little bit of good quality cheese provides that wonderful salty tang without overdoing it, which is exactly how we use it in this healthy feta cheese breakfast recipe.
Here is my go-to recipe for these delicious wraps!
Mediterranean Chickpea & Feta Omelet Wraps
Equipment
- Large mixing bowl
- Small Bowl or Jar for Vinaigrette
- Whisk
- 10-inch Nonstick Skillet with Lid
- Large Flexible Spatula
- Cutting board & chef's knife
Ingredients
For the Marinated Chickpea & Vegetable Filling:
- 1 can 15-ounce no-salt-added chickpeas, rinsed and drained
- 1 whole English cucumber finely diced
- 1 ½ cups grape tomatoes halved
- 1 medium green bell pepper finely diced
- ½ medium red onion very thinly sliced
- 8 Kalamata olives pitted and thinly sliced
- 2 ounces reduced-fat feta cheese crumbled
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 teaspoons red wine vinegar
- 1 teaspoon dried oregano
- 1 teaspoon freshly ground black pepper
- 1 large clove garlic minced
For the Fortified Omelet Wraps:
- 12 large egg whites
- 2 tablespoons whole wheat flour
- 1 tablespoon ground flaxseed
- 2 teaspoons za'atar spice blend
- 2 tablespoons fresh parsley finely chopped
Instructions
- Stage 1: Aromatic Vinaigrette Emulsification : In the small bowl or jar, combine the minced garlic, lemon juice, lemon zest, red wine vinegar, dried oregano, and black pepper. Whisk vigorously while slowly drizzling in the extra-virgin olive oil until the vinaigrette is well-combined and slightly thickened. Set aside.
- Stage 2: Salad Component Integration : In the large mixing bowl, add the rinsed chickpeas, diced cucumber, halved tomatoes, diced bell pepper, sliced red onion, and sliced olives. Pour the prepared vinaigrette over the vegetables and toss gently until every component is lightly coated.
- Stage 3: Marination & Flavor Infusion : Gently fold the crumbled reduced-fat feta into the salad mixture. Set the bowl aside to marinate for at least 10 minutes, allowing the flavors to meld while you prepare the wraps.
- Stage 4: Fortified Wrap Batter Creation : In a separate medium bowl, whisk the egg whites until they are frothy and uniform, about 30 seconds. Add the whole wheat flour, ground flaxseed, za'atar, and fresh parsley. Continue to whisk until no lumps remain and the batter is smooth.
- Stage 5: Skillet-Forging the Wraps : Place the 10-inch nonstick skillet over medium-low heat. Once warm, pour one-quarter of the egg batter (about ½ cup) into the center of the pan, swirling gently to form an even, thin crepe-like circle. Cook for 2-3 minutes, until the edges are set and the top is mostly opaque.
- Stage 6: Final Cooking & Assembly : Cover the skillet with the lid and cook for another 1-2 minutes, until the omelet is completely set. Carefully slide the finished wrap onto a plate using the flexible spatula. Repeat with the remaining batter to create four wraps. To serve, spoon one-quarter of the marinated chickpea filling into the center of each wrap, fold the sides over, and enjoy immediately.
Notes
- Pliability is Key: Cooking the wraps on medium-low heat is crucial. High heat will make them brittle and difficult to fold. The goal is to cook them through without browning.
- Ingredient Prep: For the best texture, ensure all salad vegetables are chopped to a similar, small size. This makes the wrap easier to fill and eat.
- Make-Ahead: The salad filling can be prepared up to a day in advance and stored in an airtight container in the refrigerator. The wraps are best made fresh just before serving.
Nutrition Information
Per serving (1 wrap)- Calories: 328 kcal
- Total Fat: 15 g
- Saturated Fat: 3.4 g
- Sodium: 386 mg
- Total Carbohydrates: 23 g
- Dietary Fiber: 8.1 g
- Total Sugars: 7 g (0 g Added Sugar)
- Protein: 26 g
Reclaim Your Weeknights with Joyful Food
See? You can absolutely have it all: a meal that’s fast, incredibly delicious, and genuinely good for you. This is what the Mediterranean lifestyle is all about – finding joy and vibrant flavor in simple, fresh ingredients. I hope this easy Mediterranean recipe helps you reclaim your weeknights and makes you feel amazing.
If you make this, I’d love to see it!
