Mediterranean sandwich wrap fresh

I started making these wraps during a particularly hot summer when turning on the stove felt unbearable. I wanted something filling but light, colorful but simple, and these wraps became my answer. The crunch of fresh vegetables against creamy hummus, the bright hit of lemon and herbs—it all came together in minutes and tasted like I'd put in far more effort than I actually had.

I made these for a picnic once, wrapping each one tightly in parchment paper and packing them in a cooler. When we unwrapped them by the lake, the herbs were still fragrant, the feta tangy, and everything held together perfectly. My friend asked for the recipe immediately, and Ive been sharing it ever since.

Ingredients

• Whole wheat tortillas or flatbreads: These hold everything together while adding a subtle nutty flavor, and whole wheat keeps them hearty without being heavy.
• Hummus: This acts as both spread and binder, adding creaminess and protein while keeping the vegetables from sliding around.
• Cucumber: Slice these thin for the best texture, they add a refreshing crunch that balances the richness of the hummus and feta.
• Cherry tomatoes: Halving them releases just enough juice to mingle with the dressing without making the wrap soggy.
• Red bell pepper: Sweet and crisp, these add color and a slight vegetal bite that complements the tangy elements.
• Red onion: A little goes a long way, so slice it paper thin to get sharpness without overpowering the other flavors.
• Mixed salad greens or baby spinach: These add volume and a tender leafy contrast to the crunchier vegetables.
• Feta cheese: Crumbled feta brings a salty, tangy punch that ties all the Mediterranean flavors together.
• Extra-virgin olive oil: Use a good quality oil here, it carries the flavor of the herbs and makes the dressing rich.
• Lemon juice: Freshly squeezed is best, it brightens everything and cuts through the richness beautifully.
• Dried oregano: This gives the dressing that classic Mediterranean herbal note without needing a bunch of fresh herbs.
• Fresh parsley: Chopped parsley adds a grassy freshness that makes the dressing feel vibrant and alive.
• Salt and black pepper: Season to taste, but dont skip this step as it enhances every other flavor in the wrap.

Instructions

Make the herb dressing:

In a small bowl, whisk together the olive oil, lemon juice, oregano, parsley, salt, and pepper until the mixture is well combined and slightly emulsified. Taste and adjust seasoning if needed.

Prepare your workspace:

Lay out the tortillas or flatbreads on a clean, dry surface so you can assemble all four wraps at once. This makes the process faster and keeps everything consistent.

Spread the hummus:

Using a spoon or spatula, spread a generous layer of hummus over each wrap, leaving about an inch of space around the edges. This border helps prevent fillings from spilling out when you roll.

Layer the vegetables:

Evenly distribute the cucumber, cherry tomatoes, red bell pepper, red onion, and salad greens across the center of each wrap. Try to keep the fillings in a neat line down the middle for easier rolling.

Add the feta:

Sprinkle the crumbled feta cheese over the vegetables, letting it nestle into the greens and other ingredients.

Drizzle the dressing:

Spoon or drizzle the herb dressing evenly over the fillings, making sure every wrap gets its share of that bright, tangy flavor.

Roll the wraps:

Fold the left and right sides of each tortilla in toward the center, then roll tightly from the bottom up, keeping the fillings snug inside. Press gently as you roll to compact everything.

Slice and serve:

Use a sharp knife to cut each wrap in half on a diagonal, which makes them easier to eat and looks more appealing. Serve immediately while everything is crisp and fresh.

Save

One evening I made these for myself after a long day and ate mine on the couch with a glass of cold white wine. It felt simple and restorative, like taking a few minutes to care for myself without any fuss. Sometimes the best meals are the ones that dont ask much of you but give back plenty.

How to Prep Ahead

You can chop all the vegetables and make the dressing up to a day in advance, storing them separately in airtight containers in the fridge. When youre ready to eat, just lay out the tortillas, spread the hummus, and assemble everything in minutes. This makes them ideal for meal prep or quick lunches throughout the week.

Flavor Variations

Ive swapped the feta for goat cheese when I wanted something creamier, and Ive added grilled chicken or chickpeas when I needed more protein. Kalamata olives and marinated artichoke hearts are wonderful additions if you want a brinier, more intense Mediterranean flavor. The beauty of these wraps is that they welcome whatever youre in the mood for.

Storage and Serving Tips

These wraps are best enjoyed fresh, but if you need to make them ahead, wrap each one tightly in parchment paper or foil and refrigerate for up to four hours. The hummus acts as a barrier that helps keep the tortilla from getting too soggy, but I wouldnt push it much beyond that. If youre packing them for lunch, tuck in a small container of extra dressing to drizzle on just before eating.

• Use parchment paper to wrap each one individually for easy transport and tidy eating.
• Serve with a side of extra hummus or tzatziki for dipping if youre feeling indulgent.
• Pair with a handful of pita chips or a simple cucumber salad to round out the meal.

Save

These wraps have become one of those recipes I turn to when I want something good without overthinking it. Theyre bright, satisfying, and always taste like a little moment of sunshine on a plate.

Recipe FAQs

→ What type of flatbreads work best for this wrap?

Whole wheat tortillas or flatbreads provide a sturdy base that holds the fillings well while adding a nutty flavor. Gluten-free alternatives can also be used.

→ Can I prepare the wraps in advance?

Yes, you can assemble the wraps ahead of time and keep them chilled for up to 4 hours without losing freshness.

→ What herbs are used in the dressing?

The herb dressing combines dried oregano and fresh parsley with olive oil and lemon juice for a bright, aromatic finish.

→ How can I add protein to the wraps?

Adding grilled chicken strips or chickpeas boosts protein content while complementing the Mediterranean flavors.

→ Are there dairy-free options for the cheese?

Yes, you can omit feta cheese or substitute it with plant-based alternatives to suit dairy-free diets.

→ What adjustments should be made for gluten-free diets?

Replace whole wheat tortillas with gluten-free wraps to accommodate gluten sensitivities.