Why You’ll Love Mediterranean Veggie Wrap Recipe
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The wrap balances multiple textures — tender roasted veggies, creamy hummus and tzatziki, crisp cucumber and lettuce, and briny olives — for a satisfying bite.
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It’s packed with plant-based protein from the chickpeas, hummus, and Greek-yogurt–based tzatziki, making it hearty without meat.
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It’s easy and fairly quick: most of the time is hands-off roasting and then simple assembly.
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It’s versatile — you can omit or add ingredients based on what you like, or even throw in extra protein if desired.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 eggplant, diced
2 medium red onions, chopped into large chunks/quartered
3 tbsp avocado oil (divided) — or another cooking oil
2 tbsp Greek seasoning (divided)
½ tsp sea salt, divided
½ tsp freshly ground black pepper, divided
2 bell peppers, seeds removed and sliced
2 zucchinis, chopped
1 can chickpeas, drained and rinsed
1 cup tzatziki (plus more for serving or as needed)
5–6 large tortillas
¾ cup hummus
½ cucumber, thinly sliced into strips
⅔ cup chopped kalamata olives
2 cups shredded lettuce (e.g. romaine)
Optional add-ins: feta cheese, hot sauce, pickled red onion, sundried tomatoes, canned artichokes, avocado, extra protein (e.g. chicken, salmon, tofu)
Directions
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Preheat your oven to 400 °F (200 °C).
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On a large baking sheet, place the diced eggplant and red onion. Drizzle with 2 tablespoons of avocado oil and toss. Season with 1 tablespoon Greek seasoning, ¼ teaspoon sea salt, and ¼ teaspoon black pepper. Toss again and roast for 15 minutes.
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After 15 minutes, push the eggplant and onion to one side of the baking sheet. Add the bell peppers and zucchini. Drizzle with the remaining 1 tablespoon oil, season with the rest of the Greek seasoning, salt, and pepper. Toss to combine and roast for another 25 minutes until soft and caramelized. Let cool.
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In the meantime, mash the chickpeas in a bowl — leave about half whole for texture. Stir in the tzatziki and refrigerate until ready to use.
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To assemble each wrap: lay out a tortilla, spread 2 tablespoons of hummus in the center, then top with roasted veggies, chickpea-tzatziki mixture, cucumber slices, chopped olives, and shredded lettuce.
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Fold in the sides of the tortilla, then roll tightly from the bottom to enclose the filling. Repeat with remaining ingredients.
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Slice and serve immediately, or wrap in foil/plastic and refrigerate for later.
Servings and timing
Yield: 5–6 wraps (serves about 5–6 people)
Prep time: ~10 minutes
Cook time: ~40 minutes
Total time: ~50 minutes
Variations
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Add crumbled feta cheese for extra tang and saltiness.
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Include sundried tomatoes, marinated artichoke hearts, or avocado for a richer, creamier flavor.
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For more protein, add grilled chicken, salmon, or tofu.
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Use baby spinach instead of romaine, or swap kalamata olives for pickled onions.
Storage/Reheating
These wraps can be stored in the refrigerator for up to 2–3 days, wrapped tightly in foil or plastic. Since they contain creamy elements and fresh veggies, they’re best enjoyed cold. Reheating is not recommended, as it may make the wraps soggy and affect texture.
FAQs
What kind of wrap should I use?
Use large flour tortillas, whole-wheat wraps, spinach wraps, or any flatbread that’s soft and pliable. Gluten-free wraps work too.
Can I make this wrap vegan?
Yes. Use dairy-free tzatziki and skip the optional feta cheese, or use a vegan alternative.
Can I prep some parts ahead?
Absolutely. You can roast the vegetables and mix the chickpeas with tzatziki a day in advance. Store everything separately and assemble when needed.
Will the wraps get soggy if stored?
They can get slightly soggy if stored too long. For best results, consume within 2 days and avoid overfilling with wet ingredients.
Can I freeze the wraps?
Freezing is not recommended. The textures of fresh veggies, hummus, and tzatziki degrade once thawed.
What’s a good way to make the wraps more filling?
Add extra protein like grilled chicken or tofu, or toss in quinoa, brown rice, or more legumes.
Can I customize the vegetables used?
Yes. Use what you have on hand. Mushrooms, carrots, cherry tomatoes, or even leafy greens like spinach can work well.
Is it possible to make a gluten-free version?
Yes, just swap the regular tortilla for a certified gluten-free wrap or use large lettuce leaves for a low-carb version.
Can I skip roasting the vegetables?
Yes. You can use raw vegetables for a fresher, crunchier wrap. The flavor won’t be as deep, but it’ll still be delicious.
What else pairs well with this wrap for a full meal?
Try it with a side salad, lentil soup, roasted potatoes, or a small bowl of Greek-style bean salad.
Conclusion
This Mediterranean Veggie Wrap is a nutritious and delicious option for any time of day. It’s easy to prepare, full of flavor, and incredibly adaptable to suit different diets and preferences. Whether you’re packing lunch, prepping for the week, or throwing together a quick dinner, this wrap delivers satisfaction in every bite.
