Layered Mediterranean Veggie Wrap

By AislePrompt Editorial · Published 2026-07-09 · Updated 2026-07-09

A fresh wrap layered with roasted vegetables, creamy hummus, and vibrant greens for a quick, healthy lunch. This Mediterranean-inspired vegetarian recipe, ready in about 15 minutes, pairs large whole wheat tortilla wraps, hummus, red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 large whole wheat tortilla wraps
• 1/2 cup hummus
• 1 medium, thinly sliced red bell pepper
• 1 medium, thinly sliced cucumber
• 1 large, shredded carrot
• 1 cup baby spinach
• 1/4 cup, crumbled feta cheese
• 1 tbsp olive oil
• 1/2 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp black pepper

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Preheat a skillet over medium heat and add 1 tablespoon olive oil. Sauté 1 medium thinly sliced red bell pepper for 4-5 minutes until tender and slightly caramelized. Season with 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/2 teaspoon dried oregano. Remove from heat.
2. Step 2: Lay 2 large whole wheat tortilla wraps flat on a clean surface. Spread 1/4 cup hummus evenly over each wrap, leaving about 1 inch from the edges.
3. Step 3: Divide the sautéed red bell pepper evenly between the wraps. Layer on 1 cup baby spinach, 1 medium thinly sliced cucumber, and 1 large shredded carrot evenly over the hummus and peppers.
4. Step 4: Sprinkle 1/4 cup crumbled feta cheese over each wrap. Starting at one edge, tightly roll the wraps into cylinders.
5. Step 5: Slice each wrap in half diagonally and serve immediately or wrap tightly in foil for an on-the-go meal.