Mediterranean Feta Vegetable Wrap (Printable)

A fresh, Mediterranean-style wrap layered with crisp veggies, tangy feta, and bright yogurt dressing.

# What You'll Need:

→ Vegetables

01 - 1 cup cherry tomatoes, halved
02 - 1 cup cucumber, diced
03 - 1/2 cup red bell pepper, diced
04 - 1/4 cup red onion, finely sliced
05 - 1 cup baby spinach leaves

→ Cheese

06 - 3/4 cup crumbled feta cheese

→ Protein (optional)

07 - 1/2 cup cooked chickpeas, rinsed and drained

→ Wraps

08 - 4 large whole wheat tortillas or flatbreads

→ Dressing

09 - 1/3 cup plain Greek yogurt
10 - 2 tablespoons extra-virgin olive oil
11 - 1 tablespoon fresh lemon juice
12 - 1 small garlic clove, minced
13 - 1/2 teaspoon dried oregano
14 - Salt and black pepper, to taste

→ Garnish

15 - 2 tablespoons fresh parsley, chopped
16 - Lemon wedges, to serve

# How-To Steps:

01 - In a medium bowl, gently toss cherry tomatoes, cucumber, red bell pepper, red onion, and baby spinach until evenly mixed.
02 - Whisk Greek yogurt, olive oil, lemon juice, garlic, oregano, salt, and black pepper in a small bowl until smooth.
03 - Lay out the tortillas or flatbreads and spread a generous spoonful of the dressing onto each surface.
04 - Distribute the vegetable mixture evenly among the wraps; top each with crumbled feta and chickpeas if desired.
05 - Sprinkle chopped parsley over each wrap.
06 - Fold the sides inward and roll each wrap tightly to enclose the filling.
07 - Slice wraps in half if preferred and serve with lemon wedges on the side.

# Expert Tips:

01 -
  • No cooking required—you can have lunch ready faster than a coffee break.
  • The feta and fresh herbs make it feel restaurant-worthy even though you're eating at your desk.
  • It's flexible enough to use whatever vegetables are crisp in your fridge that day.
02 -
  • If you dress the vegetables ahead of time, they'll release water and make your wrap soggy by lunchtime—keep the vegetables and dressing separate until you're actually eating.
  • The tortilla matters more than you'd think; thin ones tear when you roll them, and stale ones crack, so use something fresh and pliable.
03 -
  • Toast your tortillas lightly before filling them—it makes them less likely to tear and adds a subtle warmth that makes everything taste intentional.
  • If you're eating this hours after you make it, pack the lemon wedges separately and squeeze them over just before eating; the acid keeps everything tasting bright even after time in your bag.

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