Mediterranean Hummus and Veggie Wrap

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A healthy wrap filled with hummus, grilled vegetables, and fresh greens. This mediterranean-inspired vegetarian (gluten-free) ready in about 15 minutes blends whole wheat pita, hummus, spinach into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 200 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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

• 4 whole wheat pita
• 1/2 cup hummus
• 1 cup spinach
• 2 tomatoes
• 1/2 cucumber
• 1 tbsp olive oil

Instructions

1. Step 1: Preheat a non-stick skillet over medium heat for 2 minutes. Add 1 tbsp olive oil and swirl to coat the pan evenly, ensuring the oil reaches all corners of the skillet. Tip: This prevents the pita from sticking during cooking.
2. Step 2: Place 1 whole wheat pita on the skillet, pressing gently with a spatula to flatten it slightly. Cook for 1-2 minutes until the bottom turns golden brown and develops a slight crispness, then flip and cook the other side for 1 minute. Tip: Cooking the pita first ensures it holds the fillings without tearing.
3. Step 3: Using the back of a spoon, spread 1/4 cup hummus evenly over the cooked pita, leaving a 1-inch border around the edges to prevent sogginess. Press gently to ensure the hummus adheres to the pita.
4. Step 4: Wash 1 cup spinach thoroughly, patting it dry with a clean towel. Arrange the spinach in an even layer over the hummus, pressing lightly to nestle it into the surface.
5. Step 5: Dice 2 tomatoes into 1/2-inch cubes and slice 1/2 cucumber into thin rounds. Layer the tomatoes and cucumber over the spinach, distributing them evenly across the pita. Tip: Overloading the pita may cause it to tear when rolling.
6. Step 6: Drizzle the top of the pita with 1/4 tbsp olive oil, using a zigzag motion to ensure even coverage. Fold the bottom third of the pita up over the fillings, then fold the sides inward and roll tightly from the bottom to the top, securing with a toothpick if needed. Repeat with the remaining 3 pita.
7. Step 7: Serve immediately, or wrap in parchment paper to store until ready to eat. Tip: For a crunchier texture, refrigerate the wraps for 15 minutes before serving.