Mediterranean Sandwich Wrap (Printable)

A fresh wrap bursting with Mediterranean flavors, packed with vegetables, hummus, feta, and herb dressing.

# What You'll Need:

→ Wrap Base

01 - 4 large whole wheat tortillas or flatbreads

→ Spreads

02 - 1 cup hummus

→ Vegetables

03 - 1 cup cucumber, thinly sliced
04 - 1 cup cherry tomatoes, halved
05 - 1 cup red bell pepper, thinly sliced
06 - 1/2 small red onion, thinly sliced
07 - 1 cup mixed salad greens or baby spinach

→ Cheese

08 - 1/2 cup crumbled feta cheese

→ Herb Dressing

09 - 2 tablespoons extra-virgin olive oil
10 - 1 tablespoon lemon juice
11 - 1 teaspoon dried oregano
12 - 1 tablespoon chopped fresh parsley
13 - Salt and black pepper, to taste

# How-To Steps:

01 - Whisk together olive oil, lemon juice, oregano, parsley, salt, and pepper in a small bowl until combined.
02 - Arrange the tortillas or flatbreads on a clean, flat surface.
03 - Spread a generous layer of hummus evenly over each wrap, leaving a 1-inch border around the edges.
04 - Distribute cucumber, cherry tomatoes, red bell pepper, red onion, and salad greens evenly over the hummus on each wrap.
05 - Sprinkle crumbled feta cheese evenly over the vegetable layer.
06 - Drizzle the prepared herb dressing evenly over the fillings in each wrap.
07 - Fold the sides of each wrap inward, then roll tightly from the bottom to enclose the filling.
08 - Slice each wrap diagonally in half and serve immediately.

# Expert Advice:

01 -
  • It's ready in 15 minutes, meaning lunch happens faster than your coffee gets cold.
  • Every bite is different—creamy hummus, crisp vegetables, tangy feta—so it never gets boring.
  • You can prep it ahead and grab it before rushing out the door.
02 -
  • Don't oversaturate the wrap with dressing right at the start, or it'll turn soggy; drizzle it in as you go or save some for dipping.
  • If you're making these ahead, keep the dressing separate and add it just before eating—this is the one hack that lets you prep four hours ahead without regret.
03 -
  • If your wraps tend to tear, warm them gently in a dry skillet for just a few seconds—it makes them pliable without making them hot.
  • Taste your herb dressing before it goes into the wrap; this is your last chance to adjust the salt, lemon, or oregano to your preference.

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