Save I used to skip lunch entirely during busy workdays until a coworker handed me one of these wraps from her lunchbox. The smell of roasted peppers and oregano hit me first, then the creamy hummus soaked into the tortilla just enough to keep everything soft. I asked for the recipe immediately. Now I keep all the ingredients stocked in my fridge because some weeks this wrap is the only thing standing between me and takeout burnout.
The first time I made these for my family, my daughter picked out every piece of red onion and ate them separately like chips. My husband added hot sauce without asking if it needed it. But everyone finished their plates, and by the next week they were requesting these wraps by name. It became our default picnic food, our pack-it-for-the-road meal, our I-don't-feel-like-cooking dinner.
Ingredients
- Large flour tortillas: Use the softest ones you can find because stiff tortillas crack when you roll them, and I learned that the hard way with a trail of feta across my counter.
- Hummus: Any flavor works, but roasted garlic or red pepper hummus doubles down on the Mediterranean vibe and adds creaminess that keeps the wrap from feeling dry.
- Crumbled feta cheese: Buy it pre-crumbled if you want to save time, but block feta crumbles cleaner and tastes sharper.
- Roasted red peppers: Jarred is perfectly fine and saves you from turning on the oven, just drain them well so they don't make the tortilla soggy.
- Fresh baby spinach leaves: The tender leaves fold better than mature spinach, and they don't have that bitter edge that some people avoid.
- Red onion: Slice it thin as paper because thick rounds overpower the other flavors and make the wrap harder to bite through.
- Cucumber: Adds a cool crunch that balances the creaminess, and it keeps the wrap feeling light instead of heavy.
- Black pepper and dried oregano: Just a pinch wakes up the hummus and makes the whole thing smell like a Greek kitchen.
Instructions
- Prep your workspace:
- Lay the tortillas flat on a cutting board or clean counter. Make sure they're at room temperature because cold tortillas from the fridge crack when you fold them.
- Spread the hummus:
- Use about a quarter cup per tortilla and spread it in the center, leaving space at the edges. Think of it like you're painting a rectangle, not covering the whole thing.
- Layer the vegetables:
- Start with spinach so it sticks to the hummus, then add peppers, feta, and any optional toppings. Keep everything in the center or your wrap will bulge and split.
- Season it:
- Grind fresh black pepper over the top and sprinkle a tiny bit of oregano if you have it. This step takes five seconds but makes people think you're fancy.
- Fold and roll:
- Fold in the left and right sides like you're closing an envelope, then roll from the bottom up tightly. Press gently as you roll so everything compacts without squishing out the sides.
- Slice and serve:
- Cut each wrap diagonally with a sharp knife. Serve immediately or wrap in foil if you're taking it somewhere, and don't skip the foil or it will unravel in your bag.
Save One Saturday morning I packed these wraps for a hike and forgot them in the car for an hour in the sun. I was sure they'd be ruined, but when we finally sat down to eat, they were still perfect, just slightly warm. My friend said it tasted better that way, like the flavors had time to settle into each other. Now I don't stress if they sit out for a bit.
How to Keep Them Fresh
If you're making these ahead, wrap each one tightly in parchment paper or foil and store them seam-side down in the fridge. They hold up for about 24 hours before the tortilla starts absorbing too much moisture from the hummus. I've pushed it to two days and they were still edible, just a little softer. Don't freeze them because the spinach and cucumber turn to mush when thawed.
Ways to Switch It Up
Sometimes I add a handful of kalamata olives or a few artichoke hearts if I have them open in the fridge. A drizzle of olive oil or a squeeze of lemon juice right before rolling adds brightness. You can swap the spinach for arugula if you like a peppery bite, or use mixed greens if that's what you have. My sister makes hers with sun-dried tomatoes instead of roasted peppers and swears it's better, but I'm loyal to the red peppers.
Serving Suggestions
These wraps don't need much on the side, but I like them with a handful of kettle-cooked chips or a small bowl of olives. If you're serving them for a casual dinner, a simple tomato soup or a crisp white wine works beautifully. Sometimes I'll put out a little dish of extra hummus or tzatziki for dipping the corners.
- Pair with a cold glass of sparkling water with lemon or lime.
- Serve alongside a Greek salad or roasted chickpeas for a fuller meal.
- Pack with a piece of fruit and some nuts for a complete lunch box.
Save This wrap taught me that lunch doesn't have to be complicated to feel satisfying. Keep the ingredients simple, roll it tight, and you'll have something that tastes like care without the fuss.
Recipe FAQ Section
- → Can I prepare this wrap ahead of time?
Yes, you can assemble the wrap and wrap it tightly in foil or parchment paper. Store in the refrigerator for up to 4 hours. For best texture, avoid wrapping it too early as the tortilla may become soggy from the vegetables.
- → What are good substitutes for feta cheese?
You can use goat cheese, ricotta salata, or vegan feta as alternatives. For a dairy-free option, simply omit the cheese or use a plant-based feta alternative. Each will provide a different flavor profile while maintaining the Mediterranean essence.
- → How do I prevent the wrap from falling apart?
Ensure you don't overfill the wrap and leave a 1-inch border when spreading hummus. Roll it tightly from the bottom, folding in the sides as you go. Slice on the diagonal for easier handling and serve immediately for the best structural integrity.
- → Can I make this wrap vegan?
Absolutely. Simply omit the feta cheese or use a vegan feta alternative. The hummus is typically vegan-friendly, but check the label to ensure it doesn't contain any animal products. The rest of the ingredients are naturally plant-based.
- → What vegetables work best in this wrap?
Beyond spinach and roasted red peppers, try adding cucumber slices, thinly sliced red onion, kalamata olives, or tomatoes. You can also substitute spinach with arugula or mixed greens for different flavor profiles. Keep vegetables thinly sliced for easier rolling.