Mediterranean Wrap with Feta

I threw this together on a Tuesday when the fridge was nearly empty but the veggie drawer was full. The yogurt dressing came out tangy and bright, the feta added that salty bite I was craving, and suddenly lunch felt like a small vacation. Ive been making it ever since.

I made these for a picnic last spring and wrapped them in parchment paper tied with kitchen twine. Everyone peeled theirs open slowly, and the smell of dill and lemon hit before the first bite. One friend asked if Id bought them from a cafe.

Ingredients

• Cherry tomatoes: Halve them so their juice mingles with the dressing, I learned that adds a burst of sweetness in every fold.
• Cucumber: Dice it small for crunch without making the wrap soggy, pat it dry with a towel if it seems wet.
• Red onion: Slice it thin and soak in cold water for five minutes if the bite feels too sharp.
• Romaine lettuce: Shred it by hand for texture that holds up better than pre-cut bags.
• Roasted red peppers: The jarred kind works beautifully, just drain them well so they dont make everything slippery.
• Feta cheese: Crumble it yourself from a block, the pre-crumbled stuff dries out and lacks that creamy center.
• Greek yogurt: Full-fat makes the dressing richer, but low-fat works if thats what you have on hand.
• Whole wheat tortillas: Warm them for a few seconds so they bend without tearing, I used to skip this and regretted it.
• Olive oil: Use the good stuff here, you can taste it in the dressing.
• Lemon juice: Fresh is best, bottled lemon juice tastes flat next to the real thing.
• Dill: Fresh dill smells like summer, dried dill works but use less or it gets dusty.
• Garlic: Mince it fine so it dissolves into the yogurt instead of sitting in chunks.

Instructions

Make the dressing:

Whisk the yogurt, olive oil, lemon juice, dill, garlic, salt, and pepper in a small bowl until smooth and pale. Taste it, if it needs more lemon or salt, add it now before it goes on the wrap.

Toss the filling:

Combine the tomatoes, cucumber, onion, lettuce, peppers, and feta in a large bowl, toss gently so the feta doesnt turn to mush. The colors alone will make you hungry.

Warm the tortillas:

Heat each tortilla in a dry skillet for ten seconds per side or microwave the stack for fifteen seconds. Theyll fold like cloth instead of cracking down the middle.

Assemble the wraps:

Lay a tortilla flat, spread two tablespoons of dressing down the center, then pile on a quarter of the filling. Fold the sides in first, then roll from the bottom up, tucking as you go.

Slice and serve:

Cut each wrap in half on the diagonal so the filling shows. Serve them standing up or wrapped in foil if youre taking them somewhere.

Save

I packed these for a beach day once and ate mine sitting on a towel with sand on my hands. The wrap stayed together, the feta didnt melt, and the lemon tasted even better in the sun. It felt like the recipe had been waiting for that moment.

Serving Suggestions

Serve these with a small bowl of hummus or tzatziki on the side for dipping, or add a handful of crispy pita chips for contrast. A cold glass of sparkling water with lemon or a light white wine makes it feel like a real meal, not just a quick lunch.

Storage and Make-Ahead Tips

You can prep the filling and dressing a day ahead and store them separately in the fridge, then assemble the wraps right before eating. Once rolled, they hold for about two hours wrapped tightly in foil, but after that the lettuce wilts and the tortilla softens too much.

Variations and Substitutions

Swap the feta for goat cheese if you want something milder, or use chickpeas instead of cheese for a vegan version with tahini dressing. Grilled chicken, shrimp, or roasted eggplant all fold in beautifully when you want more heft.

• Add a handful of Kalamata olives for a briny punch.
• Toss in fresh mint or parsley if dill isnt your thing.
• Use gluten-free wraps or large collard leaves for a grain-free option.

Save

This wrap has become my answer to the question of what to eat when I want something fresh, fast, and satisfying. It never disappoints.

Common Questions

→ What vegetables are used in the Mediterranean wrap?

Cherry tomatoes, cucumber, red onion, romaine lettuce, and roasted red peppers make up the fresh vegetable base.

→ How is the yogurt dressing prepared?

The dressing combines plain Greek yogurt with olive oil, lemon juice, fresh or dried dill, minced garlic, salt, and pepper for a tangy finish.

→ Can I warm the tortillas before assembling?

Yes, warming tortillas briefly in a dry skillet or microwave makes them more pliable for rolling.

→ What are some suggested additions to enhance the wrap?

Grilled chicken, chickpeas, Kalamata olives, or fresh mint can be added for extra flavor and protein.

→ Is there a gluten-free option for this wrap?

Gluten-free wraps can be used as a substitute to accommodate dietary needs.