Prep Time 10

Total Time 10

Servings 1 Wrap

Mediterranean wrap is an easy snack or light meal. It’s filled with hummus, tomatoes, cucumbers, and vegan feta, rolled tightly so nothing falls out. I will show you how to keep your wrap dry and avoid a soggy wrap!

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

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

I made this wrap using my Lebanese hummus recipe. If you don’t have or like hummus, I have other options. 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 without squeezing out!
Large Tortillas – 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!).
Vegan Feta Cheese – You can use traditional feta or vegan feta cheese. (Everything is better with feta, right?) I created this recipe using Follow Your Heart vegan feta cheese. It is easy to find at most large grocery stores.

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

Additional Filling Ideas

Crispy Chickpeas – Add a handful of crispy chickpeas for some crunch!
Kalamata Olives – Add olives for a briny touch, but pat them dry so they don’t make the wrap soggy!
Lettuce Wrap (gluten-free option) – Wrap this Mediterranean sandwich in two or three large romaine lettuce leaves.
Turkish Sumac Onions – A fast and easy condiment. Add a bit of this red onion salad for texture and a light berry flavor.
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

Cut the Roma tomato and cucumber in half. Then use a spoon to remove the seeds and water. Pat dry with paper towels if needed. Then slice them 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 over the tortilla, leaving about an inch around the edge.
Add the lettuce, sliced tomatoes, sliced cucumbers, diced red pepper, sliced red onion, and crumbled vegan 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.

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 tortilla edges inward.
Then, fold the top over the fillings. During this step, press out any remaining 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.
Once the tortilla is rolled, tuck in the sides to secure the wrap. When in doubt, thank Chipotle! A wrap sandwich and a burrito follow the same technique!