Save The smell of garlic and lemon from the hummus always brings me straight back to that tiny café in Athens where I watched the cook layer vegetables into pita with nothing but his hands and a smile. I came home determined to recreate that ease, that freshness, and found myself standing in my kitchen with a tortilla and whatever was in the fridge. It worked better than I expected. Now these wraps show up on my counter at least twice a week, sometimes for lunch, sometimes just because I want something bright and uncomplicated. They never feel like a compromise.
I started making these for my daughter when she was in middle school and refused to eat anything beige. She wanted color, crunch, and something that felt special even if it was just Tuesday. I folded one of these wraps, cut it on the diagonal, and watched her face light up. She started asking for them by name, and suddenly lunch became less of a negotiation. That small win meant more than I expected.
Ingredients
- Large flour tortillas (8 to 10 inch): Soft, pliable, and sturdy enough to hold a generous filling without tearing. Warm them for a few seconds in a dry skillet if they feel stiff.
- Hummus: The creamy base that holds everything together and adds richness. Use store bought or homemade, plain or flavored, your choice.
- Crumbled feta cheese: Salty, tangy, and just a little sharp. It balances the sweetness of the peppers and adds that Mediterranean punch.
- Roasted red peppers, sliced: Smoky and soft, jarred works perfectly here. Pat them dry with a paper towel so they do not make the wrap soggy.
- Fresh baby spinach leaves: Crisp, bright green, and mild. They add color and a fresh bite without overwhelming the other flavors.
- Red onion, thinly sliced (optional): A little sharpness and crunch. Soak the slices in cold water for a few minutes if the raw bite is too strong.
- Cucumber, thinly sliced (optional): Cool, refreshing, and adds a satisfying snap. Seed it if you want to keep things extra tidy.
- Freshly ground black pepper: Just a few twists to wake everything up without overpowering the delicate flavors.
- Dried oregano (optional): A pinch brings that sunny, herbaceous note that ties the whole wrap together.
Instructions
- Prep Your Workspace:
- Lay the tortillas flat on a clean surface, making sure they are at room temperature so they roll without cracking. Have all your ingredients within easy reach.
- Spread the Hummus:
- Divide the hummus evenly between the two tortillas, spreading it over the center and leaving about an inch around the edges. This border keeps the filling from squeezing out when you roll.
- Layer the Vegetables:
- Start with the spinach, then add the roasted red peppers, feta, and any optional vegetables you are using. Keep the layers even so every bite has a little bit of everything.
- Season:
- Sprinkle a few grinds of black pepper over the filling and a small pinch of oregano if you want that extra Mediterranean touch. Do not overdo it, the feta is already salty.
- Fold and Roll:
- Fold the left and right sides of the tortilla inward, then roll tightly from the bottom up, tucking as you go to keep everything snug. Press gently but firmly.
- Slice and Serve:
- Cut each wrap in half on the diagonal with a sharp knife. Serve right away, or wrap tightly in foil or parchment if you are taking them with you.
Save One summer afternoon I packed these wraps for a picnic in the park, wrapped tight in parchment and tucked into a basket with some fruit and sparkling water. We sat under a tree, and I watched my friend take a bite and immediately close her eyes. She said it tasted like vacation. I realized then that food does not have to be fancy to feel like a gift, it just has to be made with a little care and the right ingredients.
How to Keep Wraps Fresh
If you are making these ahead, wrap each one tightly in foil or parchment paper and store them in the fridge for up to four hours. The hummus acts as a barrier and keeps the tortilla from getting too wet. Do not slice them until you are ready to eat, the cut edges dry out faster. If you are packing them for lunch, tuck a paper towel around the wrap to absorb any extra moisture.
Variations You Can Try
Swap the spinach for arugula if you want a peppery bite, or use mixed greens for more variety. Add a handful of sliced kalamata olives for a briny punch, or drizzle a little olive oil and lemon juice over the filling before rolling. For a vegan version, skip the feta or use a plant based alternative. You can also grill the wrap in a panini press for a warm, crispy finish.
What to Serve Alongside
These wraps are light enough that they pair well with almost anything. I like to serve them with a handful of baked pita chips, a simple cucumber and tomato salad, or a bowl of lemon rice. A chilled glass of white wine or sparkling water with a twist of lemon feels just right. If you want something heartier, add a cup of lentil soup on the side.
- Keep extra hummus on hand for dipping or spreading on the side.
- A handful of fresh mint or parsley tucked into the wrap adds a surprising brightness.
- Double the recipe and store the extras wrapped in foil for an easy grab and go option the next day.
Save These wraps have become one of those recipes I do not even think about anymore, my hands just know what to do. I hope they become that easy for you too.
Questions & Answers
- → Can I prepare these wraps ahead of time?
Yes, you can assemble the wraps up to 2 hours in advance. Wrap them tightly in foil or parchment paper and store in the refrigerator. This makes them perfect for meal prep or packed lunches.
- → What are good substitutions for feta cheese?
Try crumbled goat cheese, ricotta salata, or halloumi for similar tangy flavors. For a vegan option, use vegan feta alternatives or cashew-based cheese. You can also omit cheese entirely and add more vegetables for extra crunch.
- → How do I prevent the wrap from getting soggy?
Pat the roasted red peppers and spinach dry before assembling. Spread the hummus evenly to create a barrier between the tortilla and wet ingredients. Avoid over-filling, and if preparing ahead, keep dressing and wet ingredients separate until just before serving.
- → Can I make this wrap vegan?
Absolutely. Use hummus (most are naturally vegan), skip the feta or substitute with vegan feta, and ensure your tortillas contain no dairy. All other ingredients—peppers, spinach, cucumber, and onion—are plant-based by default.
- → What tortillas work best for this wrap?
Large flour tortillas (8-10 inches) are ideal as they're pliable and hold fillings well. Whole wheat tortillas add extra nutrition and fiber. For gluten-free needs, use gluten-free wraps, but check that they're sturdy enough to hold the fillings without tearing.
- → What beverages pair well with this wrap?
A crisp white wine like Sauvignon Blanc or Pinot Grigio complements the Mediterranean flavors. For non-alcoholic options, try sparkling water with fresh lemon, iced herbal tea, or a light Greek yogurt-based smoothie.