The 20-Minute Mediterranean Veggie Wrap (My Go-To Lunch)

For the longest time, I had a “3 PM problem.”

I’d eat lunch, feel fine, and then like clockwork, my energy would just tank right when my afternoon deadlines were looming. When I started tracking my food and energy levels (you know, the “foodtrackergirl” way), the culprit became clear: my lunches were heavy, complicated, and just not giving me what I needed.

I needed a “win”—something fast, packed with vibrant, fresh ingredients, and genuinely satisfying. This Mediterranean Veggie Wrap is that win. It’s my go-to solution for a 20-minute lunch that keeps me full and focused all afternoon.

A Fast Lunch You’ll Actually Look Forward To

This isn’t just another boring wrap. It’s a perfect example of what I learned from my research into Mediterranean-style eating: food should be delicious and make you feel great.

We’re talking creamy classic hummus, crisp veggies, the savory punch of Kalamata olives, and tangy feta. It’s a Veggie Hummus Wrap Recipe that hits every note—creamy, crunchy, savory, and fresh. Best of all? It’s incredibly fast, which is non-negotiable for my busy schedule.

As Easy As Spread, Layer, and Roll

This wrap comes together in four simple stages. There’s no real “cooking” involved, just simple, fresh assembly.

1. The Base: Lay your whole wheat tortillas flat and spread a generous layer of hummus on each, leaving a little border at one edge (this helps seal it).
2. The Veggies: Pile on the mixed greens, shredded carrot, cucumber, and sweet onion.
3. The Accents: This is where the magic happens. Sprinkle on the feta and those savory Kalamata olives.
4. The Finish: Drizzle with the balsamic vinaigrette, then roll it up snugly, starting from the edge opposite the clean border.

That’s it. You can eat it immediately or slice it diagonally to see all those beautiful, vibrant layers.

My ‘Food Tracker’ Tips & Swaps

After making this wrap dozens of times, I’ve tracked a few “wins” and variations that work great:

• Toast It: If you’re not eating it immediately, the tortilla can get a little soft. My fix? Place the rolled wrap (seam-side down) in a dry, hot pan for 60-90 seconds per side. It warms it just enough and seals the edge beautifully.
• Protein Boost: While it’s plenty satisfying on its own, you can easily add a handful of chickpeas (mashed slightly into the hummus) or some shredded rotisserie chicken for even more staying power.
• Watch the Sodium: I always look for reduced-sodium feta and make sure to rinse my olives. It’s a simple swap I learned from my DASH research that keeps all the flavor, not the extra salt.
• Get Your Greens: I love mixed greens, but hearty spinach or crunchy romaine lettuce works just as well. Use what you have!

Print Pin

Aegean Veggie & Hummus Wrap-Up

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.

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 2 1 wrap per serving

Calories 297kcal

Equipment

• Cutting board
• Sharp knife
• Measuring cups and spoons
• Small spreader for hummus

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

Yield: 2 servings (2 wraps)

Nutrition Facts (per serving - 1 wrap, estimated):

Calories: 297 kcal; Protein: 8.0 g; Total Fat: 16.1 g; Saturated Fat: ~3.3 g;
Total Carbohydrates: 32.2 g; Dietary Fiber: 5.2 g; Total Sugars: 4.2 g;
Sodium: ~597 mg; Cholesterol: ~7 mg.

(Nutritional information is an estimate and may vary based on specific ingredient choices, brands, and exact measurements.)

Quick Questions

Can I make this Greek Veggie Wrap ahead of time?

Yes, but with a small tweak. To prevent a soggy tortilla, you can pack the “wet” ingredients (hummus, olives, dressing) separately from the tortilla and veggies. If you must assemble it, try toasting it as described above and wrap it tightly in foil. It’s best within a few hours.

What other spreads can I use?

If you’re out of classic hummus, roasted red pepper hummus is amazing here. A Greek yogurt-based tzatziki (cucumber-dill sauce) is also a fantastic, refreshing swap.

This wrap is the perfect proof that a quick lunch doesn’t have to be a boring one. It’s a vibrant, satisfying meal that I feel great about eating. I hope you find it’s a “win” for your busy days, too!