If you’ve been searching for a vibrant, wholesome lunch that’s bursting with flavor and packed with fresh veggies, the Mediterranean Veggie Wrap Recipe is a game changer. This wrap offers a delightful medley of roasted eggplant, zucchini, bell peppers, and chickpeas, all seasoned perfectly with Greek herbs and folded into a soft tortilla with creamy hummus and cool tzatziki. It’s the kind of dish that feels fresh, satisfying, and a little like a mini Mediterranean vacation in every bite. Whether you’re packing lunch for work or hosting a casual get-together, this wrap never fails to impress with its bright colors, varied textures, and inviting aromas.
Ingredients You’ll Need
The magic of this Mediterranean Veggie Wrap Recipe lies in its simplicity. Each ingredient plays a crucial role, whether it’s adding smokiness, creaminess, crunch, or that unmistakable Mediterranean tang. Getting these ingredients right ensures you have a tasty and balanced wrap every time.
- Eggplant: diced and roasted to bring out its meaty texture and subtle sweetness.
- Red onions: chopped into chunks to caramelize slightly and add a pungent, savory kick.
- Avocado oil: a neutral, heart-healthy oil for roasting that enhances veggie flavors without overpowering them.
- Greek seasoning: a fragrant blend of herbs that brings authenticity and bold Mediterranean vibes.
- Sea salt: essential for seasoning and enhancing all the natural flavors.
- Black pepper: freshly ground for subtle heat and complexity.
- Bell peppers: sliced for sweetness and crunch.
- Zucchinis: chopped and roasted to tender perfection.
- Chickpeas: drained and rinsed for protein and a creamy texture that complements the veggies.
- Tzatziki: cool, tangy cucumber-yogurt sauce that adds moisture and freshness.
- Large tortillas: soft and sturdy enough to hold all the fillings without falling apart.
- Hummus: creamy, nutty spread that binds the wrap ingredients and adds richness.
- Cucumber: thinly sliced into strips to add crunch and cooling contrast.
- Kalamata olives: chopped to introduce a briny, tangy pop that lifts every bite.
- Lettuce: shredded romaine for crispness and vibrant greenery.
- Optional add-ins: feta cheese, hot sauce, pickled red onions, sundried tomatoes, canned artichokes, avocado, or your favorite protein like chicken, salmon, or tofu to customize your wrap.
How to Make Mediterranean Veggie Wrap Recipe
Step 1: Roast the Vegetables
Start by preheating your oven and prepping the eggplant, red onions, zucchini, and bell peppers. Toss the eggplant and onions with 2 tablespoons of avocado oil, 1 tablespoon of Greek seasoning, half the sea salt, and black pepper. Spread them out on a baking sheet and roast until they turn tender and slightly caramelized, which usually takes about 25-30 minutes. Meanwhile, toss the zucchini and peppers with the remaining oil, seasoning, salt, and pepper, then roast those until just tender. This roasting infuses your veggies with a deep, rich flavor that’s the heart of this wrap.
Step 2: Prepare the Chickpeas
While the veggies roast, drain and rinse your canned chickpeas thoroughly. To bring out a toasted nuttiness, toss the chickpeas with a pinch of the Greek seasoning and roast them on a separate tray alongside your veggies for about 10-15 minutes, or until slightly crisp. This step adds an irresistible texture contrast that makes the Mediterranean Veggie Wrap Recipe stand out.
Step 3: Assemble the Wraps
Lay out your large tortillas on a flat surface. Spread a generous layer of hummus across each one—this not only adds creamy indulgence but also helps hold the wrap ingredients together. Next, layer on the roasted veggies, chickpeas, shredded lettuce, cucumber strips, and chopped kalamata olives. Dollop a good spoonful of tzatziki on top to drizzle that cool, herby flavor throughout. Feel free to add your optional extras like crumbled feta or slices of avocado for an extra richness or protein if you’re looking to make it a full meal.
Step 4: Wrap It Up
Fold the sides of the tortilla in and roll it tightly from one end to the other, ensuring the filling is nicely enclosed. Press lightly to keep the wrap together. If desired, you can toast the wrap for a minute or two on a dry skillet to warm it through and give it a bit of a crisp exterior. This little finishing touch enhances textures and makes for an even more satisfying bite.
How to Serve Mediterranean Veggie Wrap Recipe
Garnishes
Simple garnishes like a sprinkle of fresh parsley or a drizzle of extra tzatziki make this Mediterranean Veggie Wrap Recipe pop visually and safely up the fresh factor. You can also scatter some toasted pine nuts or a dash of smoked paprika atop for a subtle crunch and smoky note that takes presentation to the next level.
Side Dishes
Pairing this wrap with bright sides such as a Greek salad, lemony quinoa, or crispy pita chips makes for a complete Mediterranean feast. Light and refreshing sides enhance the wrap’s flavors and round out your meal beautifully, whether casual or for entertaining.
Creative Ways to Present
Looking to impress guests or add a bit more flair? Slice the wrap diagonally and stack the halves on a vibrant platter surrounded by small bowls of hummus, olives, and extra tzatziki for family-style dipping. Alternatively, serve it alongside a colorful mezze platter to turn this simple recipe into a stunning spread of Mediterranean delights.
Make Ahead and Storage
Storing Leftovers
If you have any leftover Mediterranean Veggie Wrap Recipe, wrap it tightly in foil or plastic wrap and store in the refrigerator for up to 2 days. To keep the veggies from getting soggy, it’s best to store the components separately if you plan more than a few hours before eating—then assemble fresh when ready.
Freezing
Freezing is not ideal for this wrap due to the fresh veggies and sauces, which may become watery or mushy upon thawing. It’s best to enjoy this wrap fresh to preserve its vibrant textures and flavors.
Reheating
If you want to warm up your wrap, unwrap it and gently heat it in a skillet or oven until just warmed through. Avoid microwaving if possible, as it can make the tortilla chewy and the fresh ingredients soggy. Adding fresh tzatziki or hummus after reheating brightens the flavors back up wonderfully.
FAQs
Can I use other types of tortillas for this wrap?
Absolutely! Flour tortillas are traditional and hold the fillings well, but you can also use whole wheat, spinach, or gluten-free tortillas depending on your preference or dietary needs.
How spicy is the Mediterranean Veggie Wrap Recipe?
This wrap is naturally mild and fresh, but you can spice it up easily by adding hot sauce or pickled jalapeños to taste. The recipe is very versatile to suit your spice tolerance.
Can this wrap be made vegan?
Yes! Simply omit the tzatziki or use a vegan alternative, and skip any optional feta or protein options that are animal-based. The hummus and roasted veggies provide plenty of flavor and protein.
What’s the best way to roast the vegetables evenly?
Make sure to cut your vegetables into similar sizes and spread them out evenly on baking sheets without overcrowding. Toss them halfway through roasting for uniform caramelization.
Can I add protein to make this more filling?
Definitely! Grilled chicken, salmon, or tofu are great additions that complement the Mediterranean flavors and increase satiety, making this wrap a hearty meal.
Final Thoughts
The Mediterranean Veggie Wrap Recipe is a personal favorite that never fails to bring joy to my lunch table. It’s colorful, nutritious, and bursting with those vibrant Mediterranean flavors that feel both fresh and comforting. Whether you’re feeding yourself or sharing with friends, this wrap brings simple ingredients together in a way that feels special every time. Give it a try soon—you might just find it becoming your go-to wrap for all occasions.
PrintMediterranean Veggie Wrap Recipe
This Mediterranean Veggie Wrap features a colorful mix of roasted eggplant, red onions, bell peppers, zucchini, and chickpeas seasoned with Greek spices and wrapped in a tortilla with creamy hummus, refreshing tzatziki, and crunchy lettuce. It’s a wholesome and flavorful vegetarian wrap perfect for a light lunch or dinner, easily customizable with optional add-ins like feta, avocado, or your choice of protein.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 5-6 wraps
- Category: Main Course
- Method: Roasting
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Roasted Vegetables
- 1 eggplant, diced
- 2 medium red onions, chopped into large chunks or quartered
- 2 tbsp avocado oil (or other cooking oil), divided
- 1 tbsp Greek seasoning (divided)
- ¼ tsp sea salt (divided)
- ¼ tsp freshly ground black pepper (divided)
- 2 bell peppers, seeds removed and sliced
- 2 zucchinis, chopped
- 1 can chickpeas, drained and rinsed
Wrap Fillings
- 1 cup tzatziki (plus more for serving or as needed)
- 5–6 large tortillas
- ¾ cup hummus
- ½ cucumber, thinly sliced into strips
- ⅔ cup chopped kalamata olives
- 2 cups shredded lettuce (from 1 romaine lettuce)
Optional Add-ins
- Feta cheese
- Hot sauce
- Pickled red onion
- Sundried tomatoes
- Canned artichokes
- Avocado
- Protein options such as chicken, salmon, or tofu
Instructions
- Prepare the vegetables: Preheat your oven to 425°F (220°C). In a large bowl, combine diced eggplant, quartered red onions, bell pepper slices, chopped zucchinis, and rinsed chickpeas. Drizzle with 2 tablespoons of avocado oil, 1 tablespoon Greek seasoning, ¼ teaspoon sea salt, and ¼ teaspoon freshly ground black pepper. Toss to coat evenly.
- Roast the vegetables: Spread the seasoned vegetables in a single layer on a large baking sheet. Roast in the preheated oven for 25-30 minutes until vegetables are tender and slightly caramelized, stirring halfway through for even cooking.
- Prepare tortillas and toppings: While vegetables roast, warm the tortillas slightly in a dry skillet over medium heat or wrap in foil and warm in the oven for 3-5 minutes. Slice the cucumber into thin strips, chop the kalamata olives, and shred the romaine lettuce.
- Assemble the wrap: Lay a warm tortilla flat and spread approximately 2 tablespoons of hummus over the surface. Add a generous handful of shredded lettuce, a few slices of cucumber strips, chopped olives, and a scoop of the roasted vegetable mixture.
- Add tzatziki and optional add-ins: Drizzle about 2 tablespoons of tzatziki over the filling. Add any optional ingredients you like such as feta, hot sauce, pickled red onion, sundried tomatoes, artichokes, avocado slices, or your preferred protein.
- Roll and serve: Fold in the sides of the tortilla and roll tightly from the bottom up to form a wrap. Serve immediately with extra tzatziki on the side if desired.
Notes
- You can substitute the roasted chickpeas with cooked lentils or black beans for a different protein source.
- For a gluten-free option, use gluten-free tortillas or large lettuce leaves as wraps.
- To enhance flavor, marinate the vegetables with the Greek seasoning for 30 minutes before roasting if time allows.
- If you prefer a smoky flavor, add a pinch of smoked paprika to the seasoning mix.
- Leftover roasted veggies work well as a salad topping or inside pita pockets.
