A quick and healthy lunch.  Vegetarian wraps with hummus, feta, roasted red pepper, spinach, tomato, and cucumber.

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These Mediterranean wraps are bursting with fresh vegetables and bright flavors, making them a tasty and healthy choice for an easy lunch. You can easily customize the veggies to suit your tastes, ensuring a satisfying meal any day of the week. I love using my homemade hummus in these wraps, adding a creamy and flavorful base but feel free to use your favorite store-bought hummus if you prefer. These wraps are not only quick and easy to prepare but also versatile, allowing you to experiment with different ingredients and flavors. These Mediterranean wraps are a nutritious and delicious healthy lunch option that you’ll want to make again and again.

What you need for healthy Mediterranean hummus veggie wraps

Scroll down to view the recipe card below for the full ingredients list, and step-by-step instructions.

• Cucumber: Crisp and refreshing, cucumbers add a cool crunch to the wraps, balancing out the other flavors.
• Grape Tomato: Juicy and tangy, tomatoes provide a burst of freshness and a vibrant color to the mix.
• Baby Spinach: Tender and nutrient-rich, baby spinach adds a mild, slightly sweet flavor and a boost of vitamins.
• Fresh Lemon Juice: Zesty and bright, lemon juice enhances the flavors of the veggies and adds a tangy kick.
• Olive Oil: Rich and smooth, olive oil adds a luscious texture and enhances the overall flavor with its fruity, peppery notes.
• Feta Cheese: Creamy and tangy, feta cheese adds a rich, salty flavor that complements the fresh vegetables.
• Tortillas: The foundation of the wrap, tortillas can be large flour, whole wheat, spinach wraps, or even gluten-free options to suit your dietary needs.
• Hummus: Creamy and flavorful, hummus serves as the base spread, adding depth and a hint of garlic and tahini.
• Red Onion: Sharp and slightly sweet, red onions add a bit of bite and a lovely purple hue.
• Roasted Red Bell Pepper: Sweet and smoky, roasted red bell peppers add a depth of flavor and a hint of charred goodness.  Feel free to mix and match these ingredients or use different veggies to create your perfect Mediterranean wrap!

• Grill the tortilla on a grill pan over medium heat for 1 minute, just until it has grill marks on the outside. (If you don’t have a grill pan, just use a skillet.) The tortilla should still be soft and pliable; just with a little bit of color! Let the tortilla cool slightly. 
• Slice the red onion, roasted red bell pepper, cucumbers and tomatoes
• Spread the hummus down the middle third of the tortilla to assemble the wrap. 
• Arrange the onion slices and the sliced roasted red peppers all over the hummus. Add the cucumber slices. 
• Toss the spinach and tomato a little lemon juice and olive oil with a little salt and pepper, then lay them on the wrap. 
• Finally, sprinkle the crumbled feta all over the greens.  Carefully wrap up the tortilla, tucking in the ends. Slice the wrap down the middle, and enjoy!

Other healthy ingredients that would add even more fresh flavors to Mediterranean veggie wraps:

• artichoke hearts
• rotisserie chicken
• sliced creamy avocado
• kalamata olives or black olives
• tzatziki sauce
• hot sauce
• sun-dried tomatoes

Customize these wraps to your own taste for a light and healthy lunch that is packed with flavor!

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Quick and Healthy Mediterranean Hummus Wrap Recipe

A quick and healthy lunch.  Vegetarian wraps with hummus, feta, roasted red pepper, spinach, tomato, and cucumber.

Servings 1 person

Ingredients

• 5-10 thin slices Cucumber
• 4 Grape Tomatoes
• 1/2 cup Baby Spinach
• 1 tsp. Fresh Lemon Juice
• 1 tsp. Olive Oil
• 2-3 Tablespoons Feta Cheese
• 1 large Tortilla
• 2 Tablespoons of Hummus
• 2-3 thin slices thin slices of Red Onion
• 1 whole Roasted Red Bell Pepper

Instructions

• Grill the tortilla on a grill pan over medium heat for 1 minute, just until it has grill marks on the outside. (If you don’t have a grill pan, just use a skillet.) The tortilla should still be soft and pliable; just with a little bit of color! Let the tortilla cool slightly.
• Slice the red onion, roasted red bell pepper, cucumbers and tomatoes
• Spread the hummus down the middle third of the tortilla to assemble the wrap.
• Arrange the onion slices and the sliced roasted red peppers all over the hummus. Add the cucumber slices.
• Toss the spinach and tomato a little lemon juice and olive oil with a little salt and pepper, then lay them on the wrap.
• Finally, sprinkle the crumbled feta all over the greens. Carefully wrap up the tortilla, tucking in the ends. Slice the wrap down the middle, and enjoy!