Mediterranean Wrap with Hummus

Name: Mediterranean Wrap with Hummus
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 2 large whole wheat tortillas; 1 cup hummus (store-bought or homemade); 1 cup baby spinach or mixed greens; 1 cup diced cucumbers; 1 cup cherry tomatoes, halved; 1/2 cup shredded carrots; 1/4 cup feta cheese, crumbled (optional); 1/4 cup kalamata olives, pitted and sliced (optional); 1 tablespoon olive oil; Salt and pepper to taste

Highlighted under: Cultural Kitchen Discoveries

I absolutely love preparing this Mediterranean Wrap with Hummus, as it combines vibrant flavors with nutritious ingredients. It has become a go-to lunch option for me, especially when I'm pressed for time but still want something satisfying. The creamy hummus paired with fresh vegetables and herbs gives this wrap a perfect balance of taste and texture. Plus, it's incredibly easy to make, and I can customize it with my favorite veggies or proteins for an extra boost of flavor. Trust me, once you try this, you'll be hooked!

Created by

Sophia

Last updated on 2026-01-13T13:29:30.594Z

I still remember the first time I made this Mediterranean Wrap with Hummus. I wanted something light yet filling, so I experimented with different ingredients and fell in love with the flavors. The rich, creamy hummus not only adds a delightful taste but also serves as a wonderful source of protein. I often add a sprinkle of feta cheese or olives for an extra Mediterranean touch, which really elevates the overall flavor.

This recipe is perfect for meal prep, and I've found that the wraps hold up well in the fridge. When I make them ahead of time, I wrap them tightly in foil to keep them fresh. Just slice them in half and enjoy whenever hunger strikes!

        Why You'll Love This Recipe
        Bursting with fresh Mediterranean flavors
Vegetarian-friendly and packed with nutrients
Quick and easy to prepare, perfect for meal prep

      

Choosing the Right Tortilla

When preparing your Mediterranean Wrap, the choice of tortilla plays a crucial role in the overall flavor and texture of the dish. I recommend using large whole wheat tortillas for added fiber and a nutty flavor, but you can also opt for spinach or herb-infused varieties for an extra flavor kick. If you're gluten-free, try using rice or corn tortillas, which can provide a delightful contrast in texture while keeping your wrap intact.

Make sure to check the tortillas for freshness. A pliable tortilla is ideal as it will hold up better when rolling. If you find them to be a bit stiff, wrapping them in a damp paper towel and microwaving for about 10-15 seconds can make them more manageable and prevent cracking.

Customizing Your Wrap

One of the best aspects of this wrap is its versatility. You can easily customize it by adding proteins such as grilled chicken, chickpeas, or even tofu for a heartier option. If you're in the mood for something different, try adding roasted red peppers or artichoke hearts for a Mediterranean twist. Just be mindful of balancing flavors; for example, if you add something salty like feta or olives, consider reducing other salty ingredients.

Don’t shy away from herbs and spices! Fresh dill, parsley, or even a sprinkle of za'atar can elevate the flavor profile significantly. These small additions can transform your wrap from a simple meal into a flavor-packed experience. Just a pinch of red pepper flakes can also add a lovely kick without overwhelming the other ingredients.

Ingredients

Wrap Ingredients

2 large whole wheat tortillas
1 cup hummus (store-bought or homemade)
1 cup baby spinach or mixed greens
1 cup diced cucumbers
1 cup cherry tomatoes, halved
1/2 cup shredded carrots
1/4 cup feta cheese, crumbled (optional)
1/4 cup kalamata olives, pitted and sliced (optional)
1 tablespoon olive oil
Salt and pepper to taste

Instructions

Prepare the Wrap

Lay out the tortillas on a clean, flat surface. Spread a generous layer of hummus evenly over each tortilla, leaving a small border around the edges.

Add Vegetables

Layer the baby spinach, diced cucumbers, cherry tomatoes, and shredded carrots on top of the hummus. Sprinkle feta cheese and olives over the vegetables if using.

Season and Drizzle

Drizzle a little olive oil over the filling, then season with salt and pepper to taste.

Wrap it Up

Starting from one edge, carefully roll the tortilla tightly around the filling. Tuck in the ends as you roll to secure the ingredients. Slice the wrap in half diagonally before serving.

Pro Tips

Feel free to customize your wrap with other vegetables like bell peppers or avocados. For added protein, try adding grilled chicken or chickpeas.

Storage and Meal Prep Tips

If you’re preparing this wrap for meal prep, it's best to keep the components separate until you're ready to eat. Storing the hummus and vegetables in airtight containers in the refrigerator can keep them fresh for up to four days. When ready to enjoy, simply spread the hummus on the tortilla, add the vegetables, and wrap it up. This will prevent the ingredients from becoming soggy, ensuring a fresh bite.

To make assembly quicker, consider pre-chopping your veggies a day ahead. This saves time and allows you to throw together a nutritious lunch or snack in no time. Just store the chopped veggies in a sealed container with a paper towel to absorb excess moisture.

Serving Suggestions

Presentation can elevate your Mediterranean Wrap experience significantly. Serve with a side of tzatziki sauce or a simple mixed greens salad drizzled with lemon vinaigrette for a refreshing contrast. You can also slice the wrap into smaller pinwheels for a fun appetizer during gatherings.

If you desire a warm option, consider toasting the wrapped tortilla in a skillet over medium heat for 2-3 minutes on each side. This adds a crispy texture and enhances the flavors of the hummus and vegetables, making the wrap even more satisfying. It’s a great way to enjoy this recipe any time of the year.

Questions About Recipes

→ Can I use a different type of wrap?

Absolutely! You can use any type of wrap you prefer, such as spinach, tomato, or gluten-free tortillas.

→ How long can I store the wraps in the fridge?

These wraps can be stored in the fridge for up to 3 days. Just be sure to wrap them tightly to keep them fresh.

→ Is this recipe suitable for vegans?

Yes, this recipe is vegan-friendly by simply omitting the feta cheese and using a plant-based hummus.

→ What can I serve with the wraps?

These wraps pair well with a side of fruit, a light salad, or crispy baked chips for a complete meal.