Try this Mediterranean Veggie Wrap if you're looking for a healthy vegetarian lunch or light dinner! It's made with mashed chickpeas, homemade tzatziki sauce, creamy hummus, and roasted colorful roasted veggies. This wrap requires minimal work and it's super versatile so you can add things or leave them out based on your preference. It's easy to make, healthy, flavorful, and packed with protein!
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Why This Recipe Works
The best flavor combination - The wrap has a few different components that make for an amazing wrap! Roasted veggies are seasoned with this delicious homemade Greek Seasoning and roasted till they're soft and caramelized. It also has hummus, creamy Tzatziki sauce, crispy lettuce, crunchy cucumber, and savory kalamata olives. The wraps pack a lot of flavors, textures, and protein!
Vegetarian source of protein - These wraps are filling yet light and healthy! Mashed chickpeas, hummus, and Greek yogurt in the tzatziki are great vegetarian sources of protein that make these wraps extra filling without any extra animal protein or soy needed! They make a delicious healthy lunch or dinner option when you want to add some extra veggies to your diet!
Easy and simple - These wraps require minimal work. All you have to do is roast the vegetables and prep the rest while the veggies are roasting. Then it's just a matter of putting it all together and enjoying the wraps! The wraps need only about 15-20 minutes of hands-on time!
Ingredients
- Roasted vegetables - Roasted bell peppers, zucchini, eggplant, and red onion are the perfect combination for this wrap!
- Chickpeas - You can cook the chickpeas from scratch but using canned chickpeas is a huge timesaver and super simple.
- Tzatziki - You can use store-bought but I highly recommend making your own homemade tzatziki!
- Hummus - This one is optional but I like adding hummus to the wrap for extra flavor, creaminess, and protein.
- Cucumber - Thinly sliced cucumber adds crunch and freshness to the wraps.
- Lettuce - Shredded romaine lettuce is what I recommend for these wraps but you can use any lettuce you have and like. I don't recommend any greens that are too tough to chew like kale.
- Olives - Kalamata olives are an optional ad-on but if you like them, I highly recommend adding them in for some savory umami flavor!
- Tortilla wraps - You can use any wraps you like and have available to you. I like using large tortilla wraps. The number of wraps you get with these ingredients will depend on how big the wraps are.
Variations and Substitutions
- Feta cheese - Sprinkle some crumbled sheep or goat feta in the wrap for more flavor and saltiness.
- Sundried tomatoes - Sundried tomatoes in olive oil would be a really delicious addition.
- Artichokes - Marinated artichoke hearts would be amazing in these wraps!
- Cucumber tomato salad - The wraps have thinly sliced cucumber but if you want to add even more flavor, add cucumber, tomato, and red onion salad for more fresh veggies and some crunch.
- More protein - You can add roasted chicken, meat, or fish to the wrap to have even more protein besides just the mashed chickpeas.
Step-by-Step Instructions
- Preheat your oven to 400F (200C).
- Add diced eggplant and red onion to a large baking sheet. Drizzle with 2 tablespoon of avocado oil and toss.
- Season with 1 tablespoon of Greek seasoning, ¼ teaspoon sea salt, ¼ teaspoon black pepper, and toss again.
- Roast for 15 minutes.
- Push the eggplant and red onion to one side and add the chopped bell peppers and zucchini.
- Drizzle with the remaining 1 tablespoon avocado oil, and season with 1 tablespoon Greek seasoning, ¼ teaspoon sea salt, and ¼ teaspoon black pepper. Toss to mix well.
- Roast in the oven for 25 minutes. Prepare the rest of the ingredients as the veggies cook and later cool.
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- In a medium bowl mash the chickpeas, leaving about half of them whole for texture.
- Stir in tzatziki and keep in the fridge until ready to use.
- When you’re ready to put everything together, place your tortilla on a large plate.
- Spread about 2 tablespoon hummus in the middle, top with the roasted veggies, cucumber, kalamata olives, mashed chickpeas with tzatziki, and shredded lettuce.
- Fold the wrap over to one side, then fold the sides in, and roll to close.
- Repeat with the rest of the tortillas.
- Serve the wraps right away sliced in half or store them in the fridge wrapped in foil until ready to eat.
Serving and Storing
You can serve the wraps right away or store them in the fridge for 2-3 days. They taste the best the first 1-2 days because after that the hummus can make the wraps soggy as they sit.
Because the wraps have lettuce, hummus, and tzatziki, they're best enjoyed cold instead of warmed up. Just cut them in half and enjoy!
FAQs
No, I don't recommend freezing these wraps. The mashed chickpeas, hummus, and lettuce won't have the same texture once defrosted and the wraps might be too soggy.
The wraps can be served as they are because the chickpeas add a good amount of protein but if you need more, roasted chicken is amazing in these!
Similar Wraps and Sandwiches
If you like this veggie wrap, you might like the four wraps and sandwiches linked below! They aren't super similar but they're really delicious, they have similar flavors, and all except the smoked salmon one are vegetarian! Head over to Sandwiches and Wraps to see all the latest ones.
📖 Recipe
Mediterranean Veggie Wrap
- Prep Time: 10 mins
- Cook Time: 40 mins
- Total Time: 50 minutes
- Yield: 5-6 wraps 1x
- Category: Wraps
- Method: Oven
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Mediterranean Veggie Wrap is easy to make, healthy, flavorful, versatile, and it's packed with tasty veggies and protein! It makes a great lunch or light dinner!
Ingredients
- 1 eggplant, diced
- 2 medium red onions, chopped into large chunks/quartered
- 3 tbsp avocado oil, divided (or other cooking oil)
- 2 tbsp Greek seasoning, divided
- ½ tsp sea salt, divided
- ½ tsp freshly ground black pepper, divided
- 2 bell peppers, seeds removed and sliced
- 2 zucchinis, chopped
- 1 can chickpeas, drained and rinsed
- 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 (1 romaine lettuce)
- Optional add-ins: feta, hot sauce, pickled red onion, sundried tomatoes, canned artichokes, avocado, protein (chicken, salmon, tofu)
Instructions
- Preheat your oven to 400F (200C).
- Add diced eggplant and red onion to a large baking sheet.
- Drizzle with 2 tablespoon of avocado oil and toss.
- Season with 1 tablespoon of Greek seasoning, ¼ teaspoon sea salt, ¼ teaspoon black pepper, and toss again.
- Roast for 15 minutes.
- Push the eggplant and red onion to one side and add the chopped bell peppers and zucchini.
- Drizzle with the remaining 1 tablespoon avocado oil, and season with 1 tablespoon Greek seasoning, ¼ teaspoon sea salt, and ¼ teaspoon black pepper. Toss to mix well.
- Roast in the oven for 25 minutes. Prepare the rest of the ingredients as the veggies cook and later cool.
- In a medium bowl mash the chickpeas, leaving about half of them whole for texture.
- Stir in tzatziki and keep in the fridge until ready to use.
- When you’re ready to put everything together, place your tortilla on a large plate.
- Spread about 2 tablespoon hummus in the middle, top with the roasted veggies, cucumber, kalamata olives, mashed chickpeas with tzatziki, and shredded lettuce.
- Fold the wrap over to one side, then fold the sides in, and roll to close. Repeat with the rest of the tortillas.
- Serve the wraps right away sliced in half or store them in the fridge wrapped in foil.
Notes
Storing: Store the wraps in the fridge wrapped in foil or plastic wrap for 2-3 days. Because of the hummus and tzatziki inside, they won’t last longer than that as they’d get soggy. I don’t recommend freezing them.
Serving: I don’t recommend heating the wraps up because they have lettuce, cucumber, and tzatziki. They’re best served cold.
Nutritional info is only an estimate and will vary based on what wraps and tzatziki you use as well as how much of each ingredient you add to each wrap.
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Veronika Sykorova says
My favorite summer wrap! You can add chicken or salmon for extra protein but it's delicious on its own as well.