Mediterranean Veggie Wrap

I started making these wraps during a particularly hectic spring when I needed something colorful and fast that didn't feel like settling. The combination of creamy hummus and salty feta felt indulgent without any cooking required, and I could assemble one in the time it took my coffee to cool. What surprised me most was how the roasted red peppers—jarred ones, no shame—added this smoky sweetness that made the whole thing taste intentional. Now they're my go-to whenever I want something that feels like care but doesn't demand much from me.

I once made a batch of these for a picnic in the park with friends who were skeptical about anything labeled Mediterranean. By the time we'd finished eating, two of them had asked for the recipe and one admitted she'd been wrong about hummus. It wasn't a fancy moment, just good food on a blanket under trees, but it reminded me that simple things done right have a way of winning people over without trying too hard.

Ingredients

• Large flour tortillas: Go for the soft, pliable kind that won't crack when you roll them, and if they're a little warm from sitting on the counter, even better for folding.
• Hummus: This is your creamy base and flavor anchor, so use a brand or homemade batch you actually like eating straight from the container.
• Crumbled feta cheese: The tangy, salty punch that makes every bite more interesting, and it crumbles easily so you get little pockets of flavor throughout.
• Roasted red peppers: Jarred ones work beautifully here and bring a smoky sweetness without any extra effort, just drain them well so your wrap doesn't get soggy.
• Fresh baby spinach leaves: Tender, mild, and they add a fresh green crunch without overwhelming the other flavors or making things too earthy.
• Red onion: A few thin slices add a sharp bite that cuts through the creaminess, but skip it if raw onion isn't your thing.
• Cucumber: Optional but refreshing, it adds a cool, crisp texture that balances the richness of the hummus and feta.
• Freshly ground black pepper: Just a few turns of the grinder to wake up all the other flavors without adding heat.
• Dried oregano: A tiny pinch brings that classic Mediterranean herb note, but it's subtle enough to skip if you don't have it on hand.

Instructions

Prep your workspace:

Lay the tortillas flat on a clean counter or cutting board so you have room to spread and layer without crowding. Make sure your hands are dry so the tortillas don't stick or tear.

Spread the hummus:

Use a spoon or small spatula to spread half the hummus evenly over the center of each tortilla, leaving about an inch of bare tortilla around the edges so it seals nicely when you roll. Don't be shy with it, the hummus is what holds everything together and keeps it moist.

Layer the vegetables and cheese:

Start with the spinach as your base layer, then add the roasted red peppers, feta, and any optional veggies like onion or cucumber in an even line down the center. Keep the filling somewhat compact so it doesn't spill out when you roll.

Season:

Grind a little black pepper over the top and add a pinch of oregano if you're using it. This is your last chance to adjust flavor before wrapping.

Fold and roll:

Fold in the left and right sides of the tortilla to create closed ends, then roll up tightly from the bottom, tucking the filling in as you go. Press gently to seal and keep everything snug inside.

Slice and serve:

Cut each wrap in half on a diagonal with a sharp knife for a nice presentation and easier handling. Serve right away or wrap tightly in foil or parchment if you're taking it with you.

Save

There was an afternoon last summer when I made these for lunch on my tiny balcony, and the smell of oregano mixed with the warm air made me feel like I was somewhere far away. It wasn't a grand meal, just me and a book and a wrap that tasted bright and alive, but it reminded me that good food doesn't need an occasion. Sometimes it's enough to make something you enjoy and sit with it for a while.

Making It Your Own

These wraps are endlessly adaptable once you understand the formula of creamy spread, salty cheese, and crunchy vegetables. I've swapped arugula for spinach when I wanted more pepper, added kalamata olives for brininess, and even drizzled a little balsamic glaze inside when I felt fancy. The key is balancing textures and not being afraid to use what's already in your fridge. One time I threw in some leftover grilled zucchini and it became one of my favorite versions by accident.

Storing and Packing

If you're making these ahead, wrap them tightly in parchment or foil and keep them in the fridge for up to four hours before the tortilla starts to soften too much. I've packed them in my bag for work countless times, and as long as they're wrapped snugly, they hold up beautifully and don't leak. The trick is making sure the hummus acts as a barrier between the wet ingredients and the tortilla, so spread it all the way to the edges of your filling area.

Pairing and Serving Ideas

I usually serve these with a handful of baked pita chips or a small side of olives and pickled vegetables for a fuller meal that still feels light. They pair wonderfully with a crisp white wine if you're having friends over, or just sparkling water with a squeeze of lemon if it's a regular weekday. Sometimes I'll set out a little extra hummus and veggies on the side so people can customize their wraps or snack while assembling.

• Add a side of tabbouleh or a simple tomato cucumber salad for a complete Mediterranean spread.
• Serve with a cup of lentil soup if you want something heartier without much extra effort.
• Pack them with a piece of fruit and some nuts for a balanced lunch that travels well.

Save

These wraps have become a quiet staple in my kitchen, the kind of thing I reach for when I want something nourishing without fuss. I hope they bring you the same easy satisfaction they've brought me, whether you're eating them at your desk or sharing them with someone you care about.

Recipe FAQs

→ Can I make this wrap ahead of time?

Yes, you can assemble the wrap and wrap it tightly in foil or parchment paper up to 2 hours ahead. Keep it in the refrigerator to maintain freshness and prevent the tortilla from drying out.

→ What are good substitutes for feta cheese?

Try goat cheese for a tangier option, ricotta for creaminess, or vegan feta if you're avoiding dairy. For a different flavor profile, consider halloumi or fresh mozzarella.

→ How do I prevent the wrap from falling apart when eating?

Ensure you don't overfill the wrap and spread hummus evenly to act as a binding agent. Roll it tightly from the bottom, tucking in the sides first. Slicing diagonally helps maintain structural integrity.

→ Can I warm this wrap?

While traditionally served cold, you can warm the tortilla separately and then add room-temperature fillings. Avoid microwaving the assembled wrap as the feta may become too soft and fillings may leak.

→ What wines pair well with this wrap?

A crisp white wine like Sauvignon Blanc, Pinot Grigio, or Vermentino complements the fresh Mediterranean flavors beautifully. Alternatively, sparkling water with lemon provides a refreshing non-alcoholic pairing.

→ How can I add more protein to this wrap?

Include chickpeas, white beans, grilled chicken, or crispy tofu for added protein. You can also increase the hummus amount, as chickpeas provide substantial protein content.