Mediterranean wrap with feta

There's something about assembling these wraps that takes me back to a sunny afternoon in my kitchen when a friend stopped by with fresh vegetables from the farmer's market. We spent more time talking than prepping, but somehow those casual moments—the sound of a knife hitting the cutting board, the smell of cucumber and tomato filling the air—made me realize how Mediterranean cooking isn't about technique, it's about bringing people together. These wraps became our go-to when we wanted something that tasted like a holiday without the fuss.

I made these wraps for a picnic last summer, and what started as a simple lunch turned into everyone asking for the recipe. The funny part? I'd grabbed whatever vegetables looked good that morning, which meant my version was slightly different every time. That's when I learned the real magic of this dish—it doesn't demand perfection, just fresh ingredients and a little creativity.

Ingredients

• Cherry tomatoes: Halving them keeps them from sliding out of your wrap, and their sweetness balances the salty feta perfectly.
• Cucumber: Dice it smaller rather than leaving chunky slices, so every bite stays cohesive and doesn't poke holes in your tortilla.
• Red onion: Slice it paper-thin—the sharpness mellows slightly as it sits, and thinner slices won't overpower the delicate vegetables.
• Romaine lettuce: Shredding it instead of tearing gives you a texture that supports the filling and holds everything together.
• Roasted red peppers: If you're buying jarred, don't skip rinsing them gently to remove excess oil, which can make your wrap soggy.
• Feta cheese: Crumble it by hand rather than using pre-crumbled, which tastes somehow flat and doesn't distribute as evenly.
• Greek yogurt: Full-fat tastes creamier and won't separate, making a dressing that actually clings to your vegetables.
• Whole wheat tortillas: Look for ones that are flexible but sturdy—some brands tear too easily when you try to roll them.
• Extra-virgin olive oil: This is where you taste the difference, so don't reach for the regular kind.
• Lemon juice: Fresh squeezed makes the dressing bright; bottled tastes a bit flat by comparison.
• Fresh dill: If you have it, use it—dried dill works but tastes almost medicinal in comparison.
• Garlic: One clove minced fine is enough to be present without being aggressive in such a light dish.

Instructions

Make your dressing first:

Whisk Greek yogurt with olive oil until it loosens into a pourable consistency, then add lemon juice, minced garlic, and dill. The acid from the lemon brightens everything, and the dill gives it that unmistakable Mediterranean character. Taste it and adjust seasoning—you want it bold enough to flavor the wrap without overpowering the vegetables.

Assemble your vegetables:

Combine all your prepped vegetables and crumbled feta in a large bowl and toss gently so the feta doesn't break into powder. The goal is to distribute everything evenly so each wrap feels abundant and colorful.

Warm your tortillas:

A few seconds in a dry skillet or microwave makes them pliable and warm enough to not crack when you roll them. Cold tortillas are stubborn and tear easily, so this small step matters more than you'd think.

Build and roll:

Lay each tortilla flat, spread about two tablespoons of dressing in a line across the center, then pile the vegetable mixture on top. Fold the sides in first, then roll tightly—the key is confidence here, not gentleness.

Slice and serve:

Cut each wrap in half on the diagonal, which looks prettier and makes it easier to hold. Serve immediately while everything is still cool and crisp.

Save

What makes this wrap special isn't any single ingredient—it's the moment when someone takes that first bite and closes their eyes because it tastes exactly like sunshine and fresh air. That's when you know you've captured something true about Mediterranean cooking.

Why This Works as a Meal

There's a reason Mediterranean cooking has survived centuries—it respects the quality of simple ingredients rather than hiding them under heavy sauces. This wrap is proof that you don't need to cook to create something nourishing and delicious. The vegetables provide crunch and brightness, the feta adds richness and depth, and the yogurt dressing ties everything together with a creamy tanginess that feels almost luxurious.

How to Store and Transport Them

If you're making these ahead for lunch, wrap each one tightly in parchment paper and keep them in the fridge for up to 4 hours. They stay best when the dressing and vegetables are separated until the last moment, which is why I often pack them slightly deconstructed and let people assemble their own. They travel well to picnics, potlucks, or just to work, and they taste better at room temperature than they do cold.

Ways to Make It Your Own

The beautiful thing about wraps is that they're forgiving and flexible. You can add protein like grilled chicken or crispy chickpeas without changing the character of the dish. Some people swear by adding fresh mint or Kalamata olives for deeper flavor. I've even seen people stir a bit of hummus into the yogurt dressing for extra creaminess.

• Add a handful of Kalamata olives or roasted red peppers for more depth and saltiness.
• Stir a spoonful of hummus into the dressing to make it richer and more substantial.
• For protein, grill chicken strips or warm some chickpeas with a pinch of cumin before adding them in.

Save

These wraps have become my answer to that question everyone asks: what should we eat? They're simple enough for a quick lunch but thoughtful enough for when you want to feel like you've taken care of yourself.

Recipe FAQs

→ Can I warm the tortillas before assembling?

Yes, warming tortillas for 10–15 seconds makes them pliable and easier to roll without tearing.

→ What dressing ingredients enhance the wrap's flavor?

A mix of Greek yogurt, lemon juice, fresh dill, garlic, olive oil, salt, and pepper creates a tangy and aromatic dressing.

→ Are there protein additions suitable for this dish?

Adding grilled chicken or chickpeas enhances protein content while complementing the Mediterranean flavors.

→ Can I customize the vegetables in the wrap?

Absolutely. Consider adding Kalamata olives, fresh mint, or other crisp vegetables to vary taste and texture.

→ Is there a gluten-free option available?

Yes, you can use gluten-free tortillas to accommodate dietary preferences without altering the fillings.