Mediterranean Wrap with Feta (Printable)

Crisp vegetables and briny feta combine with tangy yogurt dressing in a fresh Mediterranean wrap.

# What goes in:

→ Vegetables

01 - 1 cup cherry tomatoes, halved
02 - 1 cup cucumber, diced
03 - 1/2 cup red bell pepper, diced
04 - 1/4 cup red onion, thinly sliced
05 - 1 cup baby spinach leaves

→ Cheese

06 - 3/4 cup crumbled feta cheese

→ Protein (optional)

07 - 1/2 cup cooked chickpeas, rinsed and drained

→ Wraps

08 - 4 large whole wheat tortillas or flatbreads

→ Dressing

09 - 1/3 cup plain Greek yogurt
10 - 2 tablespoons extra-virgin olive oil
11 - 1 tablespoon fresh lemon juice
12 - 1 small garlic clove, minced
13 - 1/2 teaspoon dried oregano
14 - Salt and black pepper, to taste

→ Garnish

15 - 2 tablespoons fresh parsley, chopped
16 - Lemon wedges, for serving

# Directions:

01 - In a medium bowl, gently toss cherry tomatoes, cucumber, red bell pepper, red onion, and baby spinach until evenly mixed.
02 - Whisk together Greek yogurt, olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl until smooth.
03 - Lay tortillas or flatbreads flat and spread a generous spoonful of yogurt dressing evenly onto each.
04 - Distribute vegetable mixture evenly over each wrap; top with crumbled feta and chickpeas if using.
05 - Sprinkle chopped parsley over the fillings.
06 - Fold the sides of each wrap inward and roll tightly to enclose the filling.
07 - Slice wraps in half if preferred and serve immediately with lemon wedges.

# Expert Advice:

01 -
  • They come together in 15 minutes flat, no cooking required, just chopping and assembly.
  • The feta and yogurt dressing create this creamy-salty-tangy balance that makes vegetables taste like something you'd wait in line for.
  • You can prep components ahead and build them fresh right before eating, so they stay crisp.
02 -
  • Wet vegetables will destroy a wrap's integrity, so pat everything dry after washing, especially the spinach.
  • Don't skip the dressing step—it's not just flavor, it's the glue that holds the whole thing together and keeps flavors from tasting flat.
  • If you're packing these ahead, wrap them tightly in parchment and refrigerate—the flavors actually deepen after a couple hours.
03 -
  • Crumble feta by hand instead of using pre-crumbled—it stays fresher and the pieces hold together better inside the wrap.
  • Toast your tortillas very lightly in a dry pan right before assembling; they become more pliable and taste slightly nutty, which deepens the whole experience.
  • Make the dressing at least an hour ahead if you can, letting the garlic and oregano get to know the yogurt—it tastes noticeably better.

Return