Mediterranean Wrap Sandwich 

Make a vegan Mediterranean wrap sandwich with tomatoes, cucumbers, hummus, and feta cheese. Panera’s Mediterranean sandwich inspired this veggie wrap. It uses similar vegetables and is loaded with flavor!

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

Move over boring sandwiches! This vegan Mediterranean wrap sandwich is filled with fresh, crunchy vegetables. Inspired by Paneara’s Mediterranean sandwich, this wrap is everything you want in a sandwich!

To give it more flavor and rib-sticking, I used hummus. You can use store-bought or my out-of-this-world 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 pesto.

Try serving this recipe with Keto cucumber bites, plantain bites, or an apple tortellini salad for a home run!

Ingredient Notes

Hummus

Look for the smoothest hummus you can find. The texture makes a huge difference. Leave an inch around the diameter when spreading the hummus. This gives it room to move and no squeeze-out! If you want the best hummus you will ever have (seriously!), try my smooth and creamy Lebanese hummus!

Large Tortillas

You can use any size tortilla you want. I like the extra large burrito-style tortillas. They easily fit all the ingredients. But this is a flexible ingredient, meaning use what you have or prefer. If I only have small ones, I will make a soft Mediterranean taco instead.

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. I have found it at my local Kroger and Target stores! 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 a Mediterranean crunch!

Kalamata Olives

If you are like me and love kalamata olives, add them to this wrap. The flavors work together and taste great!

Lettuce wrap (GF version)

Looking for a gluten-free version? No problem. Wrap it up in two or three large Romain 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. Another option is to use sun-dried tomato pesto instead of hummus.

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: Fill and Wrap

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.)

To roll the wrap, fold in the sides and pull the top over the fillings. Continue rolling until you are done. Keep reading for more rolling tips!

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!
Folding the sides in.
Pulling the end up.
Folding the wrap over and tucking it in.
Wrap being held by two hands close to the camera.
Heart icon.
Mediterranean wrap sandwich cut in half and stacked on top of each other.

Mediterranean Wrap Sandwich 

Make a Mediterranean wrap sandwich with tomatoes, cucumbers, hummus, and feta cheese. Panera's Mediterranean sandwich inspired this veggie wrap. It uses similar vegetables and is loaded with flavor!
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 gold 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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