Mediterranean Veggie Wrap

mediterranean veggie wrap
Kaleigh McMordie, MCN, RDN

Nutrition Highlights (per serving)

Calories 239
Fat 11g
Carbs 28g
Protein 8g
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Nutrition Facts
Servings: 2 (1 wrap each)
Amount per serving  
Calories 239
% Daily Value*
Total Fat 11g 14%
Saturated Fat 4g 20%
Cholesterol 8mg 3%
Sodium 383mg 17%
Total Carbohydrate 28g 10%
Dietary Fiber 6g 21%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 172mg 13%
Iron 2mg 11%
Potassium 411mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 15 min
Prep 10 min, Cook 5 min
Servings 2 (1 wrap each)

If you're used to eating a sandwich for lunch, you may be getting excess sodium in one meal without knowing it. Commercially made bread and deli meats are some of the biggest culprits when it comes to hidden sodium. Add cheese, salty condiments, and a side of chips, and you've surely got a day's worth of sodium before noon. You can still enjoy a flavorful and easy lunch, though. You just have to be careful about how you're making it.

Using a whole grain tortilla or wrap instead of two slices of bread is one way to cut down on sodium. Adding tons of fresh veggies and removing the sodium-filled deli meat is another great way to make your lunch more heart-healthy and blood pressure-friendly. Plant-based protein from chickpeas in hummus ensures you'll still be filled up without the meat. Finally, watch the amounts of the salty toppings you use, such as sauces or spreads, olives, and cheese. A little of these toppings goes a long way, so you still get the flavor without too much extra sodium.


  • 1/2 teaspoon olive oil
  • 1-inch slice red onion
  • 1/2 medium red bell pepper
  • 1/2 small zucchini
  • 2 whole grain wraps or tortillas
  • 1/4 cup hummus
  • 1/2 cup baby spinach
  • 2 tablespoon feta cheese, crumbled
  • 1 teaspoon dried oregano
  • 1 tablespoon sliced black olives


  1. In a small skillet, heat oil over medium-low heat. Thinly slice red onion, bell pepper, and zucchini. Add to skillet and sauté, stirring, until soft, about 5 minutes.
  2. In a separate skillet, heat wraps.
  3. Spread half of the hummus down the middle of each wrap. Divide spinach between wraps, then top with sautéed vegetables. Sprinkle with feta, oregano, and olives.
  4. Fold edges over to roll up, and cut in half cross-wise.

    Ingredient Variations and Substitutions

    Add any veggies you like to this wrap, such as sautéed mushrooms or eggplant, or fresh cucumbers and tomatoes.

    Don't have any hummus on hand? Drain and rinse slightly over 1/4 cup of canned chickpeas, then mash them with 1/2 teaspoon garlic powder and lemon juice each to make a chickpea spread. Alternatively, you could get creative and make a batch of roasted red pepper lentil hummus or vibrant roasted red beet hummus.

    Need more protein? Add some leftover grilled or roasted chicken to this wrap.

    Cooking and Serving Tips

    Serve with a side of fruit for a balanced lunch.

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