Save I threw this wrap together one afternoon when the fridge looked bare but I was craving something bright and satisfying. A half-empty jar of roasted red peppers, some leftover hummus, and a forgotten tub of feta became lunch in less time than it would have taken to order takeout. The combination tasted like summer on a plate, even though it was drizzling outside. I've been making it ever since, especially when I need something fast that still feels like I actually cooked.
The first time I packed these for a picnic, I wrapped them in parchment and tucked them into a cooler with some fruit and a bottle of white wine. My friend unwrapped hers halfway through a hike and declared it the best trail lunch she'd ever had. We sat on a flat rock overlooking the valley, and the wraps held together perfectly despite being jostled in a backpack for an hour. That day, this simple recipe earned a permanent spot in my rotation for any meal that needs to travel or impress without trying too hard.
Ingredients
- Large flour tortillas: Use soft, pliable tortillas so they roll without tearing, and warm them for a few seconds in the microwave if they feel stiff.
- Hummus: This acts as both the spread and the glue that holds everything together, so don't skimp on it.
- Crumbled feta cheese: The salty, creamy bite of feta is what makes this wrap sing, but if you're dairy-free, a good vegan feta works surprisingly well.
- Roasted red peppers: Jarred peppers save time and add a smoky sweetness, just make sure to pat them dry so the wrap doesn't get soggy.
- Fresh baby spinach leaves: Tender and mild, spinach adds color and a slight earthiness without overpowering the other flavors.
- Red onion: A few thin slices bring a sharp contrast that cuts through the richness, but feel free to skip if raw onion isn't your thing.
- Cucumber: Adds a cool, refreshing crunch that makes every bite feel lighter.
- Black pepper and dried oregano: Just a pinch of each ties the Mediterranean flavors together without being too obvious.
Instructions
- Prep Your Workspace:
- Lay both tortillas flat on a clean surface or cutting board so you have room to work. Keep all your fillings within arm's reach so the assembly goes quickly.
- Spread the Hummus:
- Use a spoon or spatula to spread half the hummus over the center of each tortilla, leaving about an inch of space around the edges. This border helps the wrap seal when you roll it up.
- Layer the Veggies:
- Start with a handful of spinach, then add the roasted red peppers, feta, and any optional vegetables like red onion or cucumber. Try to distribute everything evenly so each bite has a little of everything.
- Season and Finish:
- Grind some black pepper over the fillings and sprinkle a pinch of oregano if you want that extra Mediterranean touch. Don't overdo it, the flavors are already bold.
- Roll It Up:
- Fold the left and right sides of the tortilla in toward the center, then roll tightly from the bottom up, tucking the filling in as you go. The hummus will help the wrap stick together.
- Slice and Serve:
- Cut each wrap in half on a diagonal with a sharp knife, which makes it easier to eat and looks more appealing. Serve right away or wrap in foil or parchment if you're taking it to go.
Save One night, I made these wraps for dinner when a friend showed up unexpectedly, and she watched me assemble them with whatever I had in the fridge. She said it felt like watching someone paint, the way the colors layered together on the tortilla. We ate them standing at the counter, laughing about how something so simple could taste so complete. That night reminded me that good food doesn't need to be complicated, it just needs to be honest and made with a little attention.
Making It Your Own
This wrap is endlessly flexible, so don't be afraid to swap things around based on what you have or what sounds good. I've used arugula instead of spinach for a peppery kick, added sliced kalamata olives for extra brininess, and even drizzled a little olive oil or lemon juice over the fillings before rolling. Sometimes I'll toss in leftover grilled zucchini or eggplant if I have it, which adds a smoky depth. The base of hummus and feta stays the same, but everything else can shift with your mood or your pantry.
Serving and Storage
These wraps are best eaten fresh, but they hold up surprisingly well if you need to make them ahead. I wrap each one tightly in parchment or foil and store them in the fridge for up to a few hours, they stay crisp and the flavors meld together nicely. If you're packing them for lunch or a road trip, keep any extra sauce or dressing separate and add it just before eating. They pair beautifully with a handful of chips, a simple side salad, or even just a cold glass of sparkling water with a lemon wedge.
A Few Last Thoughts
This wrap has saved me on countless busy days when I needed something filling but didn't want to turn on the stove. It's become my go-to for picnics, work lunches, and those evenings when dinner needs to happen in under ten minutes. The bright colors and fresh flavors make it feel special even though it's effortless, and every time I make it, I'm reminded that the best meals are often the simplest ones.
- If you want extra protein, add some chickpeas or a few slices of grilled chicken.
- For a spicy kick, spread a thin layer of harissa or sriracha under the hummus.
- Don't skip the diagonal slice, it really does make the wrap easier to handle and more fun to eat.
Save I hope this wrap becomes as much of a staple in your kitchen as it has in mine. It's proof that you don't need a long ingredient list or complicated techniques to make something you'll crave again and again.
Common Questions
- → Can I make these wraps ahead of time?
Yes, you can assemble the wraps up to 2 hours ahead. Wrap them tightly in foil or parchment paper and store in the refrigerator. This makes them ideal for meal prep or on-the-go meals.
- → What vegetables work best as substitutes?
You can swap spinach for arugula or mixed greens, add sliced tomatoes, cucumber, or kalamata olives. Bell peppers, mushrooms, and artichoke hearts also work wonderfully in Mediterranean wraps.
- → How do I make this vegan?
Use vegan feta cheese or simply omit the cheese entirely. The hummus and vegetables provide plenty of flavor and nutrition. Vegan feta alternatives are available at most grocery stores and work beautifully in wraps.
- → Can I warm the tortillas before assembling?
Absolutely. Warming tortillas makes them more pliable and easier to roll. Heat them in a dry skillet for 20-30 seconds per side or wrap them in a damp towel in the microwave for 30 seconds.
- → What allergens should I be aware of?
This wrap contains wheat from tortillas and milk from feta cheese. Hummus may contain sesame from tahini. Always check product labels, especially when using alternative ingredients or serving those with allergies.
- → How should I cut and serve the wrap?
After rolling tightly, slice each wrap diagonally in half. This creates an attractive presentation and makes it easier to hold. Serve immediately or wrap in foil for convenient eating on-the-go.