Mediterranean sandwich wrap

There's something about the smell of fresh herbs and lemon that instantly transports me to a sun-soaked Mediterranean lunch I had years ago. I came home desperate to recreate that feeling, and these wraps became my answer—a way to capture those bright, herbaceous flavors in something I could make in my own kitchen on a weeknight. What started as a simple attempt to avoid takeout has become the wrap I reach for whenever I need something that tastes like a vacation but takes only 15 minutes.

I remember making these for my friend who'd just moved into her first apartment with bare cupboards. She had tortillas, and I happened to bring over hummus and fresh herbs from my garden. Twenty minutes later, we were sitting on her mostly-empty living room floor, eating wraps and laughing about her kitchen adventures. She called me the next week to say she'd made them three times already—they'd become her lunch staple.

Ingredients

• Whole wheat tortillas or flatbreads (4 large): The foundation that needs to be sturdy enough to hold everything without tearing, so look for ones that are slightly thicker than paper-thin.
• Hummus (1 cup): This acts as both the adhesive and the creamy base, so spread it generously right to the edge for every bite to taste rich.
• Cucumber, thinly sliced (1 cup): The cool crunch that keeps things fresh—I always peel mine in stripes to keep some skin for structure.
• Cherry tomatoes, halved (1 cup): Their sweetness balances the tang from the feta and lemon, and halving them prevents them from rolling around inside.
• Red bell pepper, thinly sliced (1 cup): Use a sharp knife and cut lengthwise so the pieces stay flat and easy to wrap.
• Red onion, thinly sliced (1/2 small): A little goes a long way here—the sharp bite mellows slightly when it sits with the lemon dressing.
• Mixed salad greens or baby spinach (1 cup): Choose something sturdy like spinach rather than delicate lettuce, which wilts the moment the dressing touches it.
• Crumbled feta cheese (1/2 cup): The salty, creamy element that ties everything together—if you find a block, crumble it yourself for better texture than pre-crumbled.
• Extra-virgin olive oil (2 tablespoons): This is worth buying good quality since it's tasted directly, not cooked down.
• Lemon juice (1 tablespoon): Fresh is essential; bottled tastes thin and one-dimensional by comparison.
• Dried oregano (1 teaspoon): Toast it briefly in the olive oil to wake up its flavor before adding the lemon juice.
• Fresh parsley, chopped (1 tablespoon): This adds brightness that dried oregano can't provide on its own.
• Salt and black pepper: Taste as you go—feta is already salty, so you might need less than you'd think.

Instructions

Make the herb dressing:

Pour the olive oil into a small bowl, then whisk in lemon juice until it emulsifies slightly. The moment it looks a little creamy rather than separated, fold in the oregano, parsley, salt, and pepper—don't whisk aggressively or you'll break the emulsion.

Prep your workspace:

Lay the tortillas on a clean, flat surface where you can actually move around without knocking things over. I always wipe my cutting board once and use it as my assembly station.

Spread the hummus base:

Spoon a generous dollop of hummus onto each wrap, then use the back of the spoon to spread it in an even layer, leaving about an inch border all the way around. This keeps everything from leaking out when you roll it.

Layer the vegetables:

Start with the greens in the center, then arrange the cucumber, tomatoes, pepper, and onion on top, spreading them out so every roll gets a balanced amount. The height should be no more than half an inch, or you'll struggle to roll it closed.

Add the feta:

Sprinkle the crumbled feta evenly over the vegetables—about a tablespoon per wrap so each bite has that creamy, salty element.

Dress it all:

Drizzle the herb dressing over everything in a thin stream, just enough to coat the vegetables without making it soggy. The dressing continues to seep into the hummus and vegetables, so you don't need to drown it.

Roll with intention:

Fold the left and right sides in toward the center about an inch, then start rolling from the bottom toward you, tucking as you go. Roll snugly but not so tight that the wrapper tears—you'll feel when it's right.

Slice and serve:

Use a sharp knife to cut each wrap diagonally, which not only looks better but also makes the filling less likely to fall out at the cut.

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What I love most about these wraps is how they disappeared at a picnic I hosted last summer. I made eight of them, thinking they'd last through the afternoon—by the time we'd settled down on the blanket, only three were left. Everyone wanted the recipe, and I realized it wasn't about the ingredients being fancy; it was that fresh, herbaceous taste combined with the simplicity of just picking it up and eating it.

Make-Ahead Strategy

You can absolutely assemble these wraps up to 4 hours before eating them, but there's a technique that keeps them from getting soggy. Spread the hummus as your first layer, then skip the dressing until just before serving—instead, store the dressing in a tiny jar and drizzle it right before you eat or transport them.

Flavor Variations That Actually Work

Once you make these once, you'll start seeing the wrap as a template rather than a fixed recipe. Swap the bell pepper for roasted zucchini, replace spinach with arugula if you want peppery instead of mild, or add sun-dried tomatoes for concentrated flavor. Kalamata olives and artichoke hearts are my go-to additions when I want to feel fancy without adding time.

Wrapping Wisdom

The secret to a wrap that stays together isn't about rolling it tighter—it's about keeping the fillings contained in the center so they don't escape out the sides. Practice does matter here, but even your first attempt will taste wonderful even if it looks slightly imperfect.

• Warm your tortillas for exactly 10 seconds in the microwave if they're cold from the fridge, as cold tortillas crack instead of fold.
• Load the wrap on the bottom two-thirds to give yourself more wrapper to fold up from the bottom without having to stretch it.
• Cut diagonally rather than straight across, which makes the wrap look professionally done and reveals the colorful cross-section of filling inside.

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These wraps are the kind of simple food that reminds you why cooking at home matters—fresh ingredients, your own hands, and 15 minutes that taste like something you'd order at a Mediterranean café. Make them once and they'll become your answer to What's for lunch today.

Recipe FAQs

→ What type of bread works best for this wrap?

Whole wheat tortillas or flatbreads provide a sturdy base with added fiber and a subtle nutty flavor that complements the Mediterranean ingredients.

→ Can I prepare the sandwich wrap ahead of time?

Yes, you can assemble the wraps and keep them chilled for up to 4 hours. This keeps the flavors fresh and ensures easy serving later.

→ Is there a way to add extra protein to the wrap?

Grilled chicken strips or chickpeas can be added for a protein boost without overpowering the fresh vegetable flavors.

→ How can I make the sandwich dairy-free?

Simply omit the feta cheese or substitute it with a plant-based alternative to maintain the creamy texture without dairy.

→ What herbs are used in the dressing?

The dressing combines dried oregano, fresh parsley, olive oil, lemon juice, salt, and pepper to create a bright and zesty flavor profile.