Save to Pinterest I discovered this wrap on a Tuesday afternoon when my fridge was nearly empty except for a container of hummus and some tired spinach that needed rescuing. Rather than order delivery, I grabbed whatever vegetables I had and threw together this Mediterranean combination on a whim. The first bite was such a revelation—that creamy hummus mingling with smoky peppers and salty feta—that I've made it at least twice a week ever since. It became my go-to when I need something that feels both nourishing and indulgent without turning on the stove.
I made this for my neighbor when she came over stressed about meal prep, and watching her face light up when she bit into it was worth more than any complicated dinner party. She ate the whole thing while telling me about her week, and now she texts me asking if I'm making "the wrap" because she wants one too. That's when I realized this recipe had become more than just lunch—it was my way of saying I care without making a fuss about it.
Ingredients
- Large flour tortillas: Look for ones that are still soft and pliable; cold ones from the back of the package are harder to roll without cracking.
- Hummus: Use good quality hummus because it's doing most of the flavor work here—this isn't the time to skimp.
- Crumbled feta cheese: The tanginess cuts through the creaminess and keeps every bite interesting.
- Roasted red peppers: Jarred ones save you time, but if you roast them yourself, the smoky depth is genuinely worth the extra step.
- Fresh baby spinach: It wilts slightly when it meets the warm tortilla, making it almost melt into the wrap.
- Red onion and cucumber: These are optional but they add a bright crunch that rounds out the texture.
- Black pepper and oregano: Even a light hand with seasoning lifts the whole thing from good to crave-worthy.
Instructions
- Set your stage:
- Lay both tortillas flat on a clean surface where you have room to work without everything sliding around. Cold tortillas are stiff and snap easily, so if yours feel resistant, give them 10 seconds in the microwave to soften them up.
- Spread generously:
- Divide the hummus between both tortillas and spread it in an even layer over the center, leaving about an inch of border all around so nothing squishes out when you roll. Think of it like you're creating a creamy base for everything to stick to.
- Layer your vegetables:
- Start with a handful of spinach, then arrange the roasted red peppers on top, followed by the feta cheese crumbles. Add the red onion and cucumber slices if you're using them, distributing everything evenly so each bite has a bit of everything.
- Season and fold:
- Sprinkle with black pepper and oregano, then fold in the two long sides of the tortilla first, creating a pocket that catches any escaping filling. Roll from the bottom up tightly, using the fold to help you create tension as you go.
- Slice and serve:
- Once rolled, slice each wrap diagonally with a sharp knife—this reveals those gorgeous layers and makes it easier to eat. If you're eating it later, wrap it tightly in foil or parchment to keep it from drying out.
Save to Pinterest There's something about a wrap that makes eating feel casual and comfortable at the same time. I've eaten these standing at my kitchen counter, sitting on my porch, and packed in a cooler on a beach trip, and each time it felt exactly right for the moment.
When to Make This
This wrap is perfect for those days when you need lunch that doesn't require planning or any cooking skills whatsoever. It's equally at home in your work lunch box as it is on a picnic blanket. The beauty is that it tastes just as good at room temperature as it does fresh, so you can make it hours ahead without worrying it'll fall apart.
Simple Upgrades
Once you nail the basic version, you can take it in so many directions depending on your mood. A drizzle of good olive oil adds richness, kalamata olives bring a briny punch, and fresh herbs like mint or parsley add brightness. Some days I swap the spinach for peppery arugula, and other times I use mixed greens if that's what I have. The hummus base stays the same, but the personality of the wrap changes with whatever produce is looking good at the market.
Make It Your Own
The best part about this recipe is how forgiving it is—there's really no way to mess it up as long as you're using ingredients you like. If you're vegan, skip the feta or use a vegan version and the wrap is just as satisfying. If you don't have roasted red peppers, use fresh tomato slices or sun-dried tomatoes. The structure is flexible, but the hummus-based foundation stays consistent.
- For a protein boost, add chickpeas, white beans, or crispy tofu crumbles.
- If you want it warm, toast the tortilla lightly before filling to make it sturdier and more flavorful.
- Make a batch of these on Sunday and you'll have grab-and-go lunches that actually taste good.
Save to Pinterest This wrap has somehow become my comfort food, the thing I make when I want to eat well without any fuss. It's proof that the best recipes aren't always complicated—they're just the ones that fit your life.
Common Recipe Questions
- → What ingredients add flavor to this wrap?
Smoky roasted red peppers, creamy hummus, tangy feta, and a sprinkle of black pepper and oregano give the wrap its vibrant Mediterranean flavor.
- → Can I prepare this wrap in advance?
Yes, assemble it and wrap tightly in foil or parchment. Keep refrigerated and slice just before serving to maintain freshness.
- → Are there vegetarian-friendly options for this wrap?
Absolutely. This wrap is naturally vegetarian, and by using vegan feta or omitting cheese, it can suit vegan preferences as well.
- → What are good substitutions for the vegetables included?
You can swap spinach for arugula or mixed greens, and add sliced cucumbers or red onions for extra crunch and flavor.
- → What tools do I need to make this wrap?
A cutting board, sharp knife, and a spreading utensil like a spoon or spatula are essential to easily prepare and assemble the wrap.