Let me tell you about my go-to lunch that’s as easy as it is delicious—the Mediterranean Wrap with Grilled Veggies, Feta & Olives. It’s fresh, flavorful, and ready in minutes, making it perfect for those days when you want something healthy but don’t have time to fuss. I’ve been grilling veggies for wraps for years, and there’s something magical about the smoky char that pairs so well with tangy feta and briny olives. It’s like a Mediterranean vacation in every bite! Plus, it’s vegetarian-friendly, packed with vibrant colors, and totally customizable. Trust me, once you try it, you’ll be hooked.
Why You’ll Love This Mediterranean Wrap with Grilled Veggies, Feta & Olives
This wrap is my secret weapon for busy days—and once you try it, it’ll be yours too! Here’s why:
- Quick as can be: Ready in 20 minutes flat, even if you’re starting with raw veggies. Perfect for when hunger strikes unexpectedly.
- Healthy without trying: Packed with fiber, vitamins, and good fats from olive oil and hummus—it’s basically a salad in portable form.
- Totally customizable: Swap in whatever veggies you’ve got, add a sprinkle of mint, or crank up the spice with chili flakes.
- Flavor bomb: The combo of smoky grilled veggies, creamy feta, and salty olives? Absolute magic.
- Meal prep hero: Grill a big batch of veggies on Sunday, and you’ve got lunch ready all week.
Seriously, this wrap checks all the boxes—tasty, nutritious, and no-fuss. What’s not to love?
Ingredients for Mediterranean Wrap with Grilled Veggies, Feta & Olives
Here’s everything you’ll need to make this flavor-packed wrap. I’m a stickler for fresh ingredients—it really makes all the difference!
- 1 large whole wheat tortilla (about 10-inch diameter – makes rolling easier)
- 1/2 cup grilled zucchini, sliced 1/4-inch thick (that perfect bite-sized thickness!)
- 1/2 cup grilled bell peppers, any color, sliced into thin strips
- 1/4 cup crumbled feta cheese (I prefer the blocks you crumble yourself – so much creamier)
- 1/4 cup Kalamata olives, pitted and sliced (those deep purple beauties pack so much flavor)
- 2 tbsp hummus (my secret weapon for holding everything together)
- 1 tbsp good olive oil (the fruity Greek kind if you’ve got it)
- 1 tsp dried oregano (rub it between your fingers to wake up the flavor)
- Salt and freshly ground black pepper to taste
Ingredient Notes & Substitutions
Don’t stress if you’re missing something—this wrap is super flexible! Gluten-free? Swap in a chickpea tortilla—they hold up beautifully. No grill? Roast your veggies at 425°F for 15-20 minutes instead. For vegan versions, I love Violife’s plant-based feta—it nails that tangy bite. And for hummus, I’m obsessed with Hope Foods’ Spicy Avocado flavor when I want extra kick, but classic Sabra works great too. Got fresh oregano? Use 1 tbsp chopped instead of dried. The beauty is in making it yours!
How to Make Mediterranean Wrap with Grilled Veggies, Feta & Olives
Alright, let’s get rolling (literally)! This wrap comes together in a flash, but there are a few tricks I’ve learned over the years to make it perfect every time.
- Prep your veggies: If you haven’t grilled them yet, slice the zucchini into 1/4-inch rounds and bell peppers into strips—not too thin or they’ll disappear in the wrap.
- Grill to perfection: Toss veggies with a drizzle of olive oil, salt, and pepper. Grill over medium-high heat until they’ve got those beautiful char marks (about 2-3 minutes per side—don’t overcook or they’ll get mushy).
- The foundation: Lay your tortilla flat and spread hummus all the way to the edges—this is your flavor base AND it keeps everything from falling apart.
- Layer it up: Arrange grilled veggies in the center, leaving about 2 inches at the sides. Sprinkle with feta and olives—be generous!
- The finishing touches: Drizzle with olive oil, sprinkle with oregano, and add a pinch more salt if needed.
- Roll like a pro: Fold in the sides first, then roll from the bottom up, tucking everything in tight. Slice diagonally for maximum Instagram appeal!
Grilling the Vegetables
Here’s my golden rule: slice zucchini into 1/4-inch rounds—any thicker and they won’t cook through, any thinner and they’ll turn to mush. For bell peppers, cut them into 1/2-inch strips so they hold their shape. Lightly brush both sides with olive oil (about 1 tbsp total), then grill over medium-high heat until tender with those gorgeous grill marks—2-3 minutes per side does the trick. Let them cool slightly so they don’t steam your wrap!
Assembling the Wrap
Spread that hummus like you mean it—cover the entire tortilla right to the edges (about 2 tbsp does the job). This creates a moisture barrier to keep the wrap from getting soggy. Layer veggies first, then sprinkle toppings—this order keeps the feta from disappearing into the folds. Roll tight like a burrito: fold sides in first, then roll from the bottom up, applying gentle pressure to keep everything snug. Pro tip: If your tortilla cracks, just warm it for 10 seconds in the microwave first!
Tips for the Best Mediterranean Wrap with Grilled Veggies, Feta & Olives
Want to take your wrap from good to restaurant-quality? These little tricks make all the difference:
- Warm your tortilla first: Just 10 seconds in the microwave or a quick toast in a dry pan makes it pliable—no more cracks when rolling!
- Drain those veggies: Let grilled veggies cool on a paper towel to soak up excess moisture. Soggy wraps = sad lunches.
- Fresh herb magic: Toss in a handful of chopped mint or parsley right before rolling—it adds such a bright pop of flavor.
- Hummus barrier: Spread it edge-to-edge to create a waterproof layer against juicy veggies.
- Roll tight, eat tight: Wrap snugly in parchment or foil—it holds the shape and makes for neater eating.
Trust me, these small steps yield big flavor rewards!
Serving Suggestions for Mediterranean Wrap with Grilled Veggies, Feta & Olives
This wrap shines all on its own, but if you’re feeling fancy, here’s how I love to serve it: Pair it with a crisp Greek salad—those crunchy cucumbers and tomatoes are the perfect fresh contrast. For extra decadence, drizzle with lemon tahini sauce (just mix tahini, lemon juice, garlic, and water). Roasted chickpeas make a great crunchy side too! It’s ideal for picnics—just wrap tightly in foil—or toss it in your lunchbox with a little container of hummus for dipping. Honestly, I’ve been known to eat two in one sitting… no shame!
Storing and Reheating
Here’s my no-fail method for keeping these wraps fresh! Wrap them tightly in foil and they’ll stay perfect in the fridge for up to 2 days. When you’re ready to eat, skip the microwave (it makes the tortilla rubbery) and instead pop it in a 350°F oven or air fryer for 5-7 minutes—just until warmed through. The heat brings back that crispy texture and melty feta magic. Pro tip: If the veggies seem dry after reheating, a quick drizzle of olive oil brings everything back to life!
Nutritional Information for Mediterranean Wrap with Grilled Veggies, Feta & Olives
Here’s the scoop on what you’re eating—this wrap is as nutritious as it is delicious! Nutritional values are estimates and will vary based on your specific ingredients. One wrap clocks in at about 350 calories, packing 12g of protein to keep you full and 6g of fiber for happy digestion. The olive oil and hummus bring those good fats, while the veggies load you up with vitamins. It’s the kind of meal that makes you feel good after eating—no guilt, just flavor!
FAQs About Mediterranean Wrap with Grilled Veggies, Feta & Olives
Got questions? I’ve got answers—here’s everything you need to know to make this wrap perfect every time!
Can I use canned veggies instead of fresh?
Oh honey, no—canned veggies turn mushy and lack that gorgeous char. Fresh is absolutely worth it here! If you’re pressed for time, many grocery stores sell pre-grilled veggies in the deli section that work beautifully.
How do I make this wrap vegan?
Easy peasy! Swap the feta for crumbled tofu (toss it with lemon juice and salt for tang) or my favorite vegan feta. Just check that your hummus is vegan too—some brands sneak in dairy.
What’s the best tortilla to use?
Whole wheat gives great flavor and extra fiber, but spinach tortillas add a fun color pop! The key is using large (10-inch) tortillas—smaller ones are impossible to roll properly.
Can I prep components ahead?
Absolutely! Grill a big batch of veggies on Sunday—they’ll keep for 4 days in the fridge. Just assemble wraps fresh so the tortilla doesn’t get soggy.
How do I prevent a soggy wrap?
Two tricks: 1) Let grilled veggies cool completely before assembling, and 2) Spread hummus edge-to-edge—it acts like a moisture barrier. Works like a charm!
20-Minute Mediterranean Wrap with Grilled Veggies, Feta & Olives
A fresh and flavorful Mediterranean wrap packed with grilled vegetables, tangy feta cheese, and briny olives. Perfect for a quick lunch or light dinner.
- Total Time: 20 minutes
- Yield: 1 wrap 1x
Ingredients
- 1 large whole wheat tortilla
- 1/2 cup grilled zucchini, sliced
- 1/2 cup grilled bell peppers, sliced
- 1/4 cup crumbled feta cheese
- 1/4 cup Kalamata olives, pitted and sliced
- 2 tbsp hummus
- 1 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Lay the tortilla flat on a clean surface.
- Spread hummus evenly over the tortilla.
- Layer grilled zucchini and bell peppers on top.
- Sprinkle feta cheese and olives over the vegetables.
- Drizzle with olive oil and season with oregano, salt, and pepper.
- Fold the sides of the tortilla inward, then roll tightly from the bottom.
- Cut in half and serve immediately.
Notes
- Use fresh vegetables for the best flavor.
- Grill the vegetables ahead of time for quicker assembly.
- Add a squeeze of lemon juice for extra brightness.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch
- Method: Grilling
- Cuisine: Mediterranean
- Diet: Vegetarian
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 5g
- Sodium: 800mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 12g
- Cholesterol: 20mg
Keywords: Mediterranean wrap, grilled veggies, feta cheese, olives, healthy lunch