Mediterranean Wrap with Feta Olives

There's something about assembling a wrap on a busy weekday afternoon that stops you from ordering takeout. I discovered this particular combination while reorganizing my fridge, finding a tub of Greek yogurt about to expire alongside some really good feta I'd picked up at the farmers market. The way those tangy, salty elements played with crisp vegetables felt like an accident that turned into something I'd crave regularly.

My roommate mentioned she was tired of sad desk salads, so I made these one evening and brought them to her office. The way her expression shifted when she took that first bite—that mix of surprise and immediate satisfaction—made me realize how often we forget that simple food done well hits differently than anything complicated.

Ingredients

• Cucumber: Slice it thin so it stays crisp and pliable within the wrap; thicker pieces tend to break through the tortilla.
• Cherry tomatoes: Halving them prevents excess juice from making your wrap soggy, and they distribute more evenly throughout each bite.
• Red onion: The raw sharpness cuts through the richness of feta and yogurt in a way that feels essential; don't skip this.
• Baby spinach: It wilts slightly under the weight of everything else, becoming tender rather than woody.
• Fresh parsley: This isn't just garnish—it adds a subtle herbaceous note that ties the whole thing together.
• Feta cheese: Look for crumbly, well-drained feta that hasn't been sitting in too much brine; the drier variety holds up better in a wrap.
• Kalamata olives: Pitting them yourself means you control the size and can adjust the saltiness by rinsing if needed.
• Whole wheat tortillas: The nuttier flavor complements Mediterranean ingredients better than plain flour wraps, and they're sturdier when layered.
• Greek yogurt: The thickness matters here; regular yogurt will make your wrap soggy, so don't substitute.
• Lemon juice: Fresh-squeezed makes a noticeable difference in brightness compared to bottled.
• Extra-virgin olive oil: This is tasted raw in the sauce, so use something you'd actually enjoy eating straight from a spoon.
• Garlic: Minced raw garlic in a cool sauce sharpens rather than mellows, which is exactly what you want here.
• Fresh dill: If you can't find it, dried dill works but use about a third of the amount—it concentrates when dried.

Instructions

Build your sauce first:

Combine the Greek yogurt, lemon juice, olive oil, minced garlic, dill, salt, and pepper in a small bowl and stir until you have a smooth, pourable consistency. Taste it before moving on—the sauce is doing most of the heavy lifting flavor-wise, so it should taste bright and herbaceous, not bland.

Lay out and spread:

Place all four tortillas on your workspace and spread about 2 tablespoons of the herbed sauce down the center of each one, leaving some margin at the edges so nothing squeezes out when you roll. Think of it like the spine of a book that everything else will lean against.

Layer with intention:

Start with spinach leaves as a base layer, then arrange cucumber slices, tomato halves, red onion slivers, parsley, and feta crumbles over the sauce. Distribute the olives throughout rather than clustering them in one spot so every bite feels balanced.

Roll with confidence:

Fold in the left and right sides of the tortilla first, creating a seal, then roll upward tightly without hesitation—any hesitation lets the wrap loosen and everything shifts. The tightness is what holds everything together until you cut and eat.

Serve or store:

If eating right away, slice each wrap in half on a slight diagonal and serve immediately while everything still has its snap and structure. For later, wrap each whole wrap tightly in parchment paper and refrigerate for up to 4 hours.

Save

I once made these for a picnic on a surprisingly cold spring afternoon when everyone showed up expecting summer weather. Someone bit into theirs and said it tasted like being on an island somewhere warm, and I realized that food isn't just about filling your stomach—sometimes it's about borrowing a feeling of place when you can't actually be there.

Why This Works as an Everyday Meal

The beauty of this wrap is that it asks nothing of you except a knife and your attention for a few minutes. There's no heat to manage, no timing pressure, no dishes piling up while you cook—just the simple pleasure of assembling something fresh and eating it while it's still at its peak. It's the kind of meal that reminds you that not everything delicious needs to be complicated.

Building Your Own Variations

Once you've made this a few times, you'll start seeing the structure beneath it: a creamy base, crisp vegetables, salty cheese, briny accents, and a warm grain wrapper. That framework stays the same whether you add grilled chicken, crispy chickpeas, roasted red peppers, or sun-dried tomatoes. The yogurt sauce is forgiving enough to accommodate mint instead of dill, or a splash of white wine vinegar if you want something sharper. The wrap itself becomes less about following instructions and more about knowing what flavors live well together.

The Herb and Sauce Philosophy

The herbed yogurt sauce is where this wrap earns its appeal, transforming from a vegetable arrangement into something with personality and depth. Greek yogurt sits in that perfect middle ground between thick and spreadable, substantial but not heavy, rich but not overwhelming. When you taste the sauce before assembling, you're essentially deciding how Mediterranean you want to go—sharper dill emphasis, more garlic presence, extra lemon brightness—and adjusting accordingly feels less like following a rule and more like trusting your own palate.

• Make the sauce 10 minutes before assembling so the garlic and dill have time to infuse slightly into the yogurt.
• If your sauce seems too thick, a few drops of water will loosen it without watering down the flavor.
• Leftover sauce keeps for three days and works beautifully as a dip for raw vegetables or a dollop on grain bowls.

Save

This wrap has become my answer to the question of what to make when you want something that tastes intentional but feels effortless. It's the kind of recipe that earns its place in regular rotation not through complexity but through understanding that the best meals are the ones you'll actually make.

Recipe FAQs

→ How do I make the sauce?

Whisk Greek yogurt with lemon juice, olive oil, minced garlic, chopped dill, salt, and pepper until smooth.

→ Can I add extra protein?

Grilled chicken slices or chickpeas make excellent additions for added protein.

→ Is this suitable for vegetarians?

Yes, the ingredients include vegetables, cheese, and dairy, making it vegetarian-friendly.

→ How should I store leftovers?

Wrap the finished roll tightly in parchment paper and refrigerate to keep it fresh.

→ Are gluten-free options available?

Simply substitute the whole wheat tortillas with certified gluten-free wraps.