Mediterranean Wrap with Hummus

Name: Mediterranean Wrap with Hummus
Prep time: 10 min
Total time: 10 min
Yield: 2 wraps
Ingredients: 2 large whole wheat tortillas; 1 cup hummus; 1 cup cucumber, sliced; 1 cup cherry tomatoes, halved; 1 cup mixed greens; 1/4 cup red onion, thinly sliced; 1/4 cup feta cheese, crumbled; Olive oil for drizzling; Salt and pepper to taste

Highlighted under: Cross-Cultural Cooking Recipes

I absolutely love making Mediterranean wraps with hummus for a quick and satisfying meal. They burst with fresh flavors and are super easy to prepare. I can customize them based on what’s in my fridge, which makes them perfect for using up leftover veggies. The creamy texture of the hummus pairs perfectly with crunchy cucumbers and ripe tomatoes, creating a delightful combination I can enjoy for lunch or a light dinner. Plus, they’re a great way to infuse some healthy ingredients into my diet without sacrificing taste.

Created by

Sandra

Last updated on 2026-01-13T14:53:29.072Z

When I first tried making Mediterranean wraps, I was amazed at how quickly I could whip them up. I experimented with different ingredients, and it became a staple for busy weekdays. The trick is to choose high-quality hummus; it truly elevates the dish. I like adding a drizzle of olive oil and a sprinkle of feta to give it a gourmet touch that feels indulgent yet healthy.

Throughout my experiments, I've realized that you can mix and match the fillings. Sometimes, I’ll add roasted bell peppers or even olives for an extra layer of flavor. It’s a fun, vibrant dish that I can enjoy any time, and it never disappoints!

        Why You'll Love These Wraps
        Fresh, vibrant flavors with every bite
Healthy ingredients make it guilt-free
Versatile and customizable to your taste
Perfect for meal prep or on-the-go

      

Maximizing Freshness

To ensure your Mediterranean wraps stay fresh, it’s crucial to layer your ingredients strategically. Start with a base of hummus, which acts as a barrier to moisture from the vegetables. By placing the drier ingredients like cucumber slices first, and layering the more watery ones like cherry tomatoes on top, you maintain the wrap's integrity and prevent sogginess. This method not only keeps your wraps looking delightful for longer but enhances the overall flavor profile too.

Another tip is to choose the freshest produce available. Crunchy cucumbers and ripe tomatoes not only offer better taste and texture, but they also add vibrant colors, making your wraps visually appealing. If you're using leftover veggies, make sure they’re still crisp and fresh to avoid compromising the texture of your wrap. Trust me, a soft or wilted vegetable can easily detract from an otherwise tasty meal.

Customizing Your Wraps

One of the great things about these Mediterranean wraps is their versatility. Feel free to swap ingredients to suit your tastes or dietary needs. If you’re looking to add a protein boost, consider adding grilled chicken or chickpeas for heartiness. For a vegan option, you can skip the feta cheese or use a plant-based alternative. The mix-and-match nature of this recipe means you can always innovate based on what you have on hand.

Additionally, explore various hummus flavors! Traditional hummus is fantastic, but roasted red pepper, garlic, or spicy harissa hummus can bring a delightful twist to your wraps. This opens a whole new flavor experience with every bite, keeping your meal prep varied and exciting. Don't shy away from adding a touch of your favorite hot sauce or fresh herbs like parsley or mint for an extra kick.

Ingredients

Gather these ingredients for a delicious wrap:

Wrap Ingredients

2 large whole wheat tortillas
1 cup hummus
1 cup cucumber, sliced
1 cup cherry tomatoes, halved
1 cup mixed greens
1/4 cup red onion, thinly sliced
1/4 cup feta cheese, crumbled
Olive oil for drizzling
Salt and pepper to taste

Once you have everything ready, you’re set to create your wraps!

Instructions

Follow these steps to make your Mediterranean wraps:

Spread the Hummus

Lay each tortilla flat on a clean surface and spread half of the hummus evenly over each wrap, leaving a small border around the edges.

Layer the Vegetables

Add the cucumber slices, cherry tomatoes, mixed greens, and red onion on top of the hummus. Be generous to fill your wraps.

Add Feta and Season

Sprinkle crumbled feta over the vegetables and drizzle with olive oil. Season with salt and pepper to enhance the flavors.

Wrap it Up

Carefully roll each wrap tightly from one end to the other, tucking in the sides as you go to keep the fillings secure.

Slice and Serve

Cut the wraps in half diagonally and serve immediately, or wrap them in foil for a meal on-the-go!

These wraps are best enjoyed fresh but can be stored in the fridge for a day for later enjoyment!

Pro Tips

For added flavor, try marinating the veggies in lemon juice and herbs before layering them in the wrap. It enhances the freshness and provides an extra zing.

Storage Tips

If you're prepping wraps ahead of time, I recommend storing the components separately to maintain the freshness of each ingredient. Keep the hummus and vegetables in airtight containers in the refrigerator for up to three days. When ready to serve, simply assemble your wrap. If you've already wrapped them, they can still be stored wrapped in foil in the fridge for up to a day, but they might lose a bit of crunch due to moisture.

For freezing, it’s best to avoid freezing the entire wrapped product, as the tortillas can become soggy and unappealing. Instead, freeze individual ingredients like the hummus or portions of cut vegetables in separate containers. Thaw them in the refrigerator before assembly for a quick and easy meal.

Serving Suggestions

These Mediterranean wraps are wonderfully versatile, working perfectly for lunch or a light dinner. Consider serving them alongside a refreshing side salad or a bowl of olives and feta cheese for a more complete meal. For a picnic or lunchbox idea, pack a small container of extra hummus for dipping to enhance flavor while keeping it playful.

For a hearty twist, try toasting your wraps on a skillet. Heat a non-stick pan over medium heat and place each wrap seam-side down. Grill for about 2-3 minutes per side or until golden brown and crispy. This method adds a lovely crunch and a warm, toasty flavor that complements the fresh ingredients inside.

Questions About Recipes

→ Can I use a different type of wrap?

Absolutely! Any flatbread, spinach wrap, or gluten-free option will work great.

→ How can I make this vegan?

Simply omit the feta cheese or use a vegan substitute, and ensure the hummus is dairy-free.

→ What other fillings can I include?

Feel free to add roasted vegetables, avocados, or your choice of protein like chickpeas or grilled chicken.

→ How do I store leftover wraps?

Wrap them in plastic wrap or foil and keep them in the fridge for up to 24 hours.