Mediterranean Veggie Wrap Recipe

mediterranean veggie wrap
Kaleigh McMordie, MCN, RDN
Total Time: 15 min
Prep Time: 10 min
Cook Time: 5 min
Servings: 2 (1 wrap each)

Nutrition Highlights (per serving)

239 calories
11g fat
28g carbs
8g protein
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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.

If you're used to eating a sandwich for lunch, you may be getting excess sodium 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 bread is one way to cut sodium. Adding fresh veggies and removing high-sodium 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 tsp 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 tbsp feta cheese, crumbled
  • 1 tsp dried oregano
  • 1 tbsp sliced black olives


  1. In a small skillet, heat oil over medium-low heat.

  2. Thinly slice red onion, bell pepper, and zucchini. Add to skillet and sauté, stirring until soft, about 5 minutes.

  3. In a separate skillet, heat the wraps. Once heated, remove wraps from skillet and set on a plate.

  4. Spread half of the hummus down the middle of each wrap.

  5. Divide spinach between wraps, then top with sautéed vegetables. Sprinkle with feta, oregano, and olives.

  6. Fold edges over to roll up and cut in half cross-wise.

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 more than 1/4 cup of canned chickpeas, then mash them with 1/2 teaspoon each of garlic powder and lemon juice to make a chickpea spread. Alternatively, you could 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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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Centers for Disease Control and Prevention. Salt: Top 10 sources of sodium.

  2. American Heart Association. Get the scoop on sodium and salt.

By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.