Mediterranean Wrap with Hummus & Fresh Veggies

Make a Panera-style Mediterranean wrap sandwich with hummus, cucumbers, tomatoes, and feta (or vegan feta). I’ll walk you through how to prep the veggies so your wrap won’t get soggy. Then, I’ll show you how to wrap it tightly so it does not fall apart.

Two halves of a Mediterranean hummus wrap stacked on top of each other.

I love Paneras Mediterranean sandwiches. It is loaded with veggies and feta cheese. I don’t love the price (Panera is so expensive!) But, by making this sandwich at home, I save on money and can make it with vegan feta. Double bonus!

I made this warp using my Lebanese hummus recipe. If you do not have or like hummus, I have other options for you. Add a Greek flair with dairy-free tzatziki sauce or an Italian touch with sun-dried tomato or red pepper pesto. The sun-dried tomato pesto is sweeter, whereas the red pepper is smokier.

Ingredient Notes

  • Hummus – Look for the smoothest hummus you can find. Always leave an inch around the diameter open. This gives the hummus room to move and not squeeze out!
  • Large Tortillas – You can use any size tortilla you want. I like the extra large burrito-style tortillas. They easily fit all the ingredients. If I only have small tortillas, I will make a soft Mediterranean taco instead (also delicious!).
  • Feta Cheese – You can use traditional feta or vegan feta cheese. (Everything is better with feta, right?) If going vegan, I recommend the Follow Your Heart brand. It is easy to find at most large grocery stores. As a side note, as of July 2024, Trader Joe’s has discontinued their vegan feta (boo!)

See the recipe card for the complete ingredient list and measurements.

Additional Filling Ideas

  • Crispy Chickpeas – If you are the person who puts potato chips in your sandwiches, try adding a handful of crispy chickpeas for some crunch!
  • Kalamata Olives – If you are like me and love kalamata olives, add them to this wrap. Besure to pat them dry so they do not make the wrap soggy!
  • Lettuce wrap (gluten-free option) – Looking for a gluten-free version? No problem. Wrap it up in two or three large romaine lettuce leaves.
  • Sun-Dried Tomatoes – Sun-dried tomatoes add a burst of intense, sweet tomato flavor. I recommend using the jarred Julianne sun-dried tomatoes without herbs or my sun-dried tomato pesto.

Instructions

Step One: Prep

  • Start by cutting the Roma tomato and cucumber in half. Then use a spoon to remove the seeds and water. Pat dry with paper towels if eneded. Then slice it into thin pieces.
  • Slice the red onion into thin strips.
  • Warm the tortilla for 15 seconds
Open wrap with the fillings shown. (Hummus, tomatoes, onion, and feta.)

Step Two: Fill and Wrap

  • Spread a thin layer of hummus around the tortilla, stopping about an inch from the perimeter.
  • Add the lettuce, sliced tomatoes, sliced cucumbers, diced red pepper, sliced red onion, and crumbled feta cheese in a strip, filling up about 1/3 of the tortilla (think Chipotle.)
  • Roll the wrap by folding it in the sides and pulling the top over the fillings. Continue rolling until you are done. Keep reading for more rolling tips!
Two hands rolling the Mediterranean wrap up tightly.

Grill or place your wrap in a panini press for a crispy shell! 

How to Roll the Perfect Wrap

  • Fill only 1/3 of the tortilla. If you fill more, the wrap will break. Use a knife to remove the air and tightly compress the fillings.
  • Fold the edges of the tortilla inward.
  • Then, fold the top over the fillings. During this step, also try to press out the air.
  • Continue rolling the tortilla, using your hands to pull the tortilla back as you roll. This is crucial to creating a snug wrap sandwich.
  • When the tortilla is rolled, tuck the sides in to secure the wrap. When in doubt, thank Chipotle! A wrap sandwich and a burrito follow the same technique!
Two hands tucking in the sides of the wrap.
Two hands pulling the bottom of the tortilla over the top.
Folding the wrap over and tucking it in like a tight chipotle burrito.
A Mediterranean wrap with hummus, cucumbers, and feta, held close to the camera.

What’s your favorite Mediterranean wrap ingredient? Let me know in the comments! (Remember to add five stars!)

Mediterranean wrap sandwich cut in half and stacked on top of each other.

Mediterranean Wrap with Hummus & Fresh Veggies

Make a Panera-style Mediterranean wrap sandwich with hummus, cucumbers, tomatoes, and feta (or vegan feta). I'll walk you through how to prep the veggies so your wrap won't get soggy. Then, I'll show you how to wrap it tightly so it does not fall apart.
5 from 1 vote
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Course: lunch, Snack
Cuisine: American, Mediterranean
Diet:
Servings: 1 Wrap
Prep Time: 10 minutes
Total Time: 10 minutes

Equipment

  • cutting board
  • Sharp knife

Ingredients

  • 1 extra large tortillas
  • 2 tablespoons hummus
  • ½ cup greens of your choice
  • 1 roma tomato cut in half and then sliced.
  • ½ cucumber cut in half and then sliced.
  • red onion thinly sliced
  • 2 tablespoons roasted red peppers diced
  • 2 tablespoons crumbled feta cheese

Instructions

  • Step One Prep: Cut the Roma tomato in half and remove the seeds and excess water. Slice it into thin pieces. Also, remove the seeds from the cucumber and thinly sauce. Slice the red onion into thin strips. Lastly, warm the tortilla for 15 seconds.
  • Step Two Fillings: Spread a thin layer of hummus around the tortilla, stopping about an inch from the perimeter.  Next, add the lettuce, sliced tomatoes, sliced cucumbers, diced red pepper, sliced red onion, and crumbled feta cheese in a strip, filling up about 1/3 of the tortilla (think Chipotle.)
  • Step Three: Roll: Gently fold in the sides and pull the top over the fillings. Continue rolling until you are done.

Notes

Detailed steps for perfect wrapping:
  • Fill only 1/3 of the tortilla. If you fill more, the wrap will break. Use a knife to remove the air and tightly compress the fillings.
  • Fold the edges of the tortilla inward.
  • Then, fold the top over the fillings. During this step, also try to press out the air.
  • Continue rolling the tortilla, using your hands to pull the tortilla back as you roll. This is crucial to creating a snug wrap sandwich.
  • When the tortilla is rolled, tuck the sides in to secure the wrap.

Nutrition

Calories: 270kcal | Carbohydrates: 29g | Protein: 11g | Fat: 13g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 30mg | Sodium: 1126mg | Potassium: 543mg | Fiber: 5g | Sugar: 6g | Vitamin A: 930IU | Vitamin C: 28mg | Calcium: 266mg | Iron: 3mg
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Did you make this? Leave a comment below and let me know how it turned out!

Ruth holding a whisk to her chin.

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