Save I started making these wraps on Sundays when I needed something that felt healthy but didn't require turning on the stove. The first time I tasted the combination of creamy hummus with tangy feta and those sweet roasted peppers, I realized I'd been overcomplicating lunch for years. Now I keep all the ingredients stocked in my fridge because they come together faster than ordering takeout. There's something satisfying about the way the spinach stays crisp against the soft tortilla, and how each bite feels bright and filling at the same time. It became my go-to when I want to feel good about what I'm eating without spending half my afternoon in the kitchen.
I remember packing these for a beach day last summer, wrapped tight in foil and tucked into a cooler. When we finally sat down to eat, the wraps had stayed perfectly intact, and my friend asked if I'd bought them from some fancy café. I laughed and told her it was just hummus and vegetables, but she insisted they tasted restaurant quality. That's when I realized how much texture matters in a wrap like this, the crunch of the spinach, the creaminess of the cheese, the slight chew of the peppers. It's not just about throwing ingredients together, it's about building layers that make every bite interesting.
Ingredients
- Large flour tortillas: The wrap itself needs to be pliable and fresh, so check the expiration date and warm them slightly if they feel stiff.
- Hummus: This acts as both spread and binder, keeping everything from sliding out, and I've found that thicker hummus works better than the runny kind.
- Crumbled feta cheese: The tangy, salty bite of feta is what makes this wrap taste distinctly Mediterranean, and I always use block feta crumbled by hand because pre-crumbled versions can taste dry.
- Roasted red peppers: Jarred peppers are my shortcut here, but if you roast your own, the smoky sweetness is even more pronounced.
- Fresh baby spinach leaves: Baby spinach is tender enough to eat raw and doesn't overpower the other flavors like mature spinach sometimes can.
- Red onion: A little goes a long way, so slice it paper thin to add sharpness without making the wrap taste too oniony.
- Cucumber: This adds a cool, refreshing crunch that balances the richness of the hummus and cheese.
- Black pepper and dried oregano: Just a pinch of each wakes up the flavors and ties everything together with that classic Mediterranean warmth.
Instructions
- Prep your workspace:
- Lay both tortillas flat on a clean countertop or cutting board so you can build both wraps at the same time. This keeps the process quick and helps you distribute the fillings evenly.
- Spread the hummus:
- Use a spoon or spatula to spread about a quarter cup of hummus across the center of each tortilla, leaving at least an inch of space around the edges so it doesn't squeeze out when you roll. The hummus acts like glue, so make sure it's spread thick enough to hold everything together.
- Layer the vegetables:
- Start with a handful of spinach, then add the roasted red peppers, feta, and any optional vegetables like red onion or cucumber. I like to layer them in that order because the spinach creates a bed that keeps the wetter ingredients from soaking into the tortilla.
- Season and fold:
- Sprinkle a few grinds of black pepper and a pinch of oregano over the top, then fold in the left and right sides of the tortilla about an inch. Roll tightly from the bottom up, tucking as you go to keep the filling snug inside.
- Slice and serve:
- Use a sharp knife to cut each wrap diagonally down the middle, which makes it easier to eat and looks more appealing. Serve right away, or wrap each half tightly in foil or parchment if you're saving it for later.
Save One afternoon, I made these for my neighbor who'd just had a baby and didn't have time to cook. She texted me later that night saying it was the first meal in weeks that made her feel like herself again, something fresh and easy that didn't come from a delivery app. That's when I realized these wraps aren't just convenient, they're the kind of food that reminds you eating well doesn't have to be complicated. Sometimes the simplest combinations are the ones that stick with you, and this wrap has become that for a lot of people I've shared it with.
Storing and Packing
These wraps hold up surprisingly well if you're making them ahead, but there are a few tricks to keep them from getting soggy. I always wrap them tightly in foil or parchment paper, which compresses the filling and keeps the tortilla from unraveling. If I'm packing them for lunch the next day, I store them in the fridge and they stay fresh for up to 24 hours. Just avoid adding watery vegetables like tomatoes if you're planning to store them, because they'll release moisture and make the tortilla mushy.
Customizing Your Wrap
One of the best things about this recipe is how easily it adapts to whatever you have on hand or whatever flavors you're craving. I've swapped the hummus for tzatziki when I wanted something lighter, and I've added sliced kalamata olives when I needed more saltiness. If you like heat, a drizzle of harissa or a few slices of pickled jalapeños will give it a kick without overpowering the Mediterranean vibe. You can also use different greens like arugula or mixed baby lettuces, which add a peppery bite that pairs beautifully with the feta.
Serving Suggestions
These wraps are filling enough to eat on their own, but they also pair nicely with a handful of kettle-cooked chips or a small side salad dressed with lemon and olive oil. I like serving them with a cold glass of sparkling water with a wedge of lemon, which keeps the meal feeling light and refreshing. If you're feeding a crowd, you can slice the wraps into pinwheels and serve them as an appetizer, which always looks impressive even though it takes no extra effort.
- Add a small bowl of extra hummus or tzatziki on the side for dipping.
- Serve with marinated olives or pickled vegetables for a Mediterranean snack plate.
- Pair with a crisp white wine like Sauvignon Blanc if you're turning this into a casual dinner.
Save This wrap has saved me more times than I can count, whether I'm rushing out the door or just want something that tastes good without any fuss. I hope it becomes one of those recipes you reach for when you need something reliable, delicious, and quick.
Recipe FAQ
- → Can I prepare these wraps ahead of time?
Yes! Assemble the wraps and wrap them tightly in foil or parchment paper. Refrigerate for up to 4 hours. This makes them perfect for meal prep or packed lunches. For best texture, avoid adding extra vegetables more than a few hours before eating.
- → What are good substitutes for feta cheese?
Try crumbled goat cheese, ricotta salata, or halloumi for similar tangy flavors. For a vegan option, use vegan feta, cashew cream, or simply omit cheese entirely. Kalamata olives can add extra briny flavor to compensate.
- → Can I use canned roasted red peppers?
Absolutely! Jarred or canned roasted red peppers work perfectly and save time. Simply drain them well before slicing to prevent excess moisture from making the wrap soggy. You can also roast fresh peppers at home for a smokier flavor.
- → What greens work best in this wrap?
Baby spinach is mild and tender, but you can substitute arugula for peppery notes, mixed greens for variety, or baby kale for more texture. Avoid heavy greens like collards, which are difficult to roll tightly. Lightly massage hearty greens with olive oil first.
- → How do I prevent the wrap from getting soggy?
Keep wet ingredients like roasted peppers and fresh vegetables separate until just before assembling. Drain jarred peppers thoroughly and pat spinach dry with paper towels. Layer hummus first as a moisture barrier, then add drier ingredients before vegetables.
- → Is this wrap suitable for freezing?
Yes, but texture changes slightly upon thawing. Wrap individually in parchment, then foil, and freeze for up to 2 weeks. Thaw in the refrigerator overnight. For best results, avoid adding watery vegetables before freezing—add them fresh when ready to eat.