Mediterranean Veggie Wrap Sandwich 

Follow this easy lunch recipe to make a Mediterranean wrap sandwich in a few minutes. Panera’s Mediterranean sandwich inspires this wrap, which is filled with rich flavors and crunchy textures. Make a large one for a sandwich or a smaller one for a snack!

Wrap being held by two hands close to the camera.

Move over boring sandwich; this vegan wrap recipe is filled with fresh vegetables and flavors inspired by Paneara!  Not just any flavor but the wonderful savory flavors synonymous with Mediterranean food.  This light wrap makes it perfect for a healthy lunch or snack. It is my go-to place on busy days.

Ingredients

  • Cucumbers:  Add the perfect crunch! Always remove the seeds to keep the water content down to avoid your wrap becoming watery. 
  • Hummus: I use it as a condiment and spread it lightly. However, use as much as you like; there never is too much hummus!
  • Large Tortillas: Opt for burrito-sized or larger tortillas to ensure ample space for all the fillings and a tight roll. You can use any tortilla flavor you prefer, including whole wheat, tomato, or spinach tortillas. I find the spinach tortillas are more pliable and easier to wrap.
  • Red Onion: Add a crisp texture, sharp flavor, and vibrant color.  
  • Roma Tomatoes: These are the perfect size for this wrap. However, you can use your preferred fresh tomato in its place. Also, like the cucumbers, remove the watery part to avoid your wrap becoming watery. 
  • Mixed Greens: Use your favorite greens to fill this sandwich with flavor and textures. Romain, arugula, and spring lettuce all taste great!
  • Roasted Red Peppers:  Add the perfect pop of flavor and color!
  • Vegan Feta Cheese: An essential ingredient that brings a classic Mediterranean flavor. My go-to brand is Follow Your Heart, which is widely available at large grocery stores. Feel free to omit the cheese if you prefer.

Measurements are listed in the recipe card. 

Additions and Substitutions

  • Crispy Chickpeas: Add a handful of crispy chickpeas for crunch and texture!
  • Kalamata Olives: Add the perfect salty Mediterranean flavor!
  • Lettuce wrap (GF version): Looking for a gluten-free version? No problem. Wrap it up in a large Romain lettuce leaf (or two)
  • Pesto: Skip the hummus and use pesto instead. You can use traditional basil pesto or, my favorite, sun-dried tomato pesto!
  • Sun-Dried Tomatoes: Their sweet, intense flavor enhances the wrap with a taste typically Mediterranean.  
  • Sauce: Use tzatziki or tahini sauce instead of hummus for a lighter flavor.

Mediterranean Wrap Instructions

Step One: Hummus

Warm the tortilla in the microwave for 15 seconds.

Spread a thin layer of hummus around the tortilla, stopping about an inch from the perimeter.  Next, evenly spread the lettuce, tomatoes, cucumbers, red pepper, red onion, and feta cheese across the tortilla.

Step Two: Wrap

Use the greens as your first layer. Then add the tomatoes, cucumbers, red onions, and red peppers. Then sprinkle feta cheese on top.

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 extra flavor and texture.  The crunchy texture elevates the overall wrap!

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

How to Roll the Perfect Wrap

I have had to work on my rolling technique for years.  It seemed so easy, but it took me several tries to get it right. Toufayun bakeries has more helpful techniques and different methods if you want an elevated look.

  1. Begin by selecting a large or extra-large tortilla; the bigger, the better.
  2. Warm them in the microwave for 15 seconds for flour tortillas to make them more flexible. This step can be skipped for spinach tortillas as they are naturally more pliable and easier to roll.
  3. Next, spread your condiment evenly across the tortilla, leaving a half-inch border around the edges. I recommend going light on the hummus.
  4. Add your fillings with lettuce at the base. The rest of the fillings will compress the lettuce, helping in a more compact wrap.
  5. To assemble the wrap, fold the edges of the tortilla inward. Then, fold the top over the fillings, pressing out the air.
  6. Continue rolling the tortilla, using your hands to pull it back as you roll gently. This helps to create a snug wrap. When you reach the end of the tortilla, tuck it in to secure the wrap.
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.

Mediterranean Veggie Wrap Sandwich Recipe

Make a Mediterranean wrap sandwich following this easy lunch recipe in a few minutes. This wrap is inspired by Panera's Mediterranean sandwich. It is filled with rich flavors and crunchy textures. Make a large one for a sandwich or a smaller one for a snack!
5 from 1 vote
Print Rate
Course: lunch, Snack
Cuisine: American, Mediterranean
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: First, warm the tortilla in the microwave for 15 seconds. Next, take the roma tomato, cut it in half, and gently remove any excess water before slicing it into thin pieces. Repeat this process with the cucumber, ensuring to slice it thinly as well. Then, thinly slice the roasted red peppers. Finally, slice the red onion into thin strips.
  • Step Two Fillings: Spread a thin layer of hummus around the tortilla, stopping about an inch from the perimeter.  Next, spread the lettuce, sliced tomatoes, sliced cucumbers, diced red pepper, sliced red onion, and crumbled feta cheese evenly across the tortilla
  • Step Three: Roll: Gently gold in the sides and pull the top over the fillings. Continue rolling until you are done.

Notes

Additional rolling tips:
    • Begin by selecting a large or extra-large tortilla; the bigger, the better.
    • For flour tortillas, warm them in the microwave for 15 seconds to make them more flexible. This step can be skipped for spinach tortillas as they are naturally more pliable and easier to roll.
    • Next, spread the hummus evenly across the tortilla, leaving a half-inch border around the edges. I recommend going light on the hummus.
    • Add your fillings with lettuce at the base. The rest of the fillings will compress the lettuce, helping in a more compact wrap.
    • To assemble the wrap, fold the edges of the tortilla inward. Then, fold the top part over the fillings, pressing out any air out.
    • Continue rolling the tortilla, using your hands to pull it back as you roll gently. This helps to create a snug wrap. When you reach the end of the tortilla, tuck it in to secure the wrap.

Nutrition

Nutrition Facts
Mediterranean Veggie Wrap Sandwich Recipe
Amount per Serving
Calories
 
270
Calories from Fat 117
% Daily Value*
Fat
 
13
g
20
%
Cholesterol
 
30
mg
10
%
Sodium
 
1126
mg
49
%
Carbohydrates
 
29
g
10
%
Fiber
 
5
g
21
%
Sugar
 
6
g
7
%
Protein
 
11
g
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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