Prep Time 10

Total Time 10

Servings 1 Wrap

Mediterranean wrap is an easy snack or light meal. Filled with hummus, tomatoes, cucumbers, and feta (vegans use dairy-free feta) and rolled up 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 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 – Add a handful of crispy chickpeas for some crunch!
Kalamata Olives – Add olives for a briny touch, but be sure to pat them dry so they do not make the wrap soggy!
Lettuce Wrap (gluten-free option) – Wrap this Mediterranean sandwich in two or three large romaine lettuce leaves.
Turkish Sumac Onions – Is 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

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!)

Did you make this? Leave a comment below and let me know how it turned out!

Ruth Grindeland, author of Sinful Kitchen, champions vegan cuisine through her blog. As a committed vegan, she blends her love for plant-based cooking with advocacy for animal rights and environmental sustainability. Ruth aims to create vegan recipes that vegans and non-vegans will rave about!