Mediterranean Sandwich Wrap with Veggies

There's something about assembling a Mediterranean wrap that feels less like cooking and more like building something intentional. I discovered this one on a day when my fridge had the usual jumble of half-used vegetables and I needed lunch that didn't require heating anything up. The yogurt sauce—garlicky and bright with lemon—turned what could have been a sad desk lunch into something that made me actually want to sit down and eat it slowly.

I made these for a group of friends who showed up unannounced on a hot summer afternoon, and I watched the skepticism melt from their faces when they took that first bite. Nobody expected a simple wrap to be that satisfying, myself included. It became the thing they asked about the next time we got together.

Ingredients

• Cherry tomatoes: Use ripe ones in season—their sweetness balances the tang of the yogurt sauce in a way that mealy winter tomatoes just can't.
• Cucumber: Dice it just before assembly so it stays crisp and doesn't weep into the wrap.
• Red bell pepper: The thin slices let it fold into the wrap without cracking, and they add a subtle sweetness.
• Red onion: Thinly sliced, it gives you a little bite without overwhelming the other flavors.
• Mixed greens: Pick something with personality—arugula brings a peppery edge that makes the whole thing feel more interesting.
• Feta cheese: Crumble it by hand rather than using pre-crumbled; it tastes sharper and holds its shape better.
• Greek yogurt: Full-fat if you can get it—it makes a creamier sauce that clings to everything.
• Extra virgin olive oil: Don't skip the quality here; it's one of the few ingredients doing real work.
• Lemon juice: Fresh squeezed makes a difference you can taste, especially with something this simple.
• Garlic: One clove is enough; mince it fine so it distributes evenly through the sauce.
• Dried oregano: It carries the Mediterranean flavor without needing fresh herbs on hand.
• Whole wheat tortillas: Look for ones that are actually pliable—some brands are like cardboard.

Instructions

Make the sauce:

Whisk together Greek yogurt, olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl until it's smooth and tastes bright. This is your flavor anchor—taste it and adjust the lemon or salt until it feels alive.

Prep the vegetables:

Combine tomatoes, cucumber, bell pepper, onion, and greens in a large bowl and toss gently so nothing bruises. You want everything still crisp and distinct, not broken down.

Build the wrap:

Lay a tortilla flat and spread a generous spoonful of sauce across it, leaving a small border so nothing leaks out when you roll. Layer vegetables on top, dividing them evenly across all four wraps.

Add the cheese and roll:

Sprinkle feta over the vegetables, then roll the tortilla tightly from one end, tucking in the sides as you go so nothing falls out. A diagonal slice reveals the colors inside and makes it easier to hold.

Save Pin

These wraps became my answer to the eternal question of what to bring when friends ask you to contribute something to their potluck. They disappear faster than anything else, and people always ask for the recipe. There's something about a meal you can hold in your hand that feels less formal and more connected than anything plated.

Why This Works as Lunch

The vegetables give you crunch and nutrition without making you feel like you're eating rabbit food. The feta adds richness and a little salt that makes every ingredient taste more like itself. The yogurt sauce ties everything together and keeps the wrap from tasting like a sad pile of vegetables in bread.

Making It Your Own

This wrap is flexible enough to adapt to what you have in your kitchen. I've added roasted chickpeas when I wanted more protein, swapped feta for goat cheese when I was feeling different, and thrown in fresh dill or mint when they were on hand. The yogurt sauce stays the same and holds it all together.

Storage and Timing

These taste best eaten the day you make them, but you can prep the vegetables and sauce separately the night before and assemble everything in the morning. It's a practical lunch that doesn't require reheating, microwaving, or any kitchen time at work.

• Store assembled wraps in parchment paper to keep them from getting soggy.
• The yogurt sauce will keep in the fridge for three days, so you could make multiple wraps throughout the week.
• If you're taking it somewhere, wrap it tightly in foil to keep it together and portable.

Save Pin

This wrap turned into my go-to when I want to eat something that feels intentional without pretending to be complicated. It's the kind of food that tastes like you took care with it, even though the whole thing took fifteen minutes.

Recipe FAQs

→ Can I make this wrap ahead of time?

Yes, you can prepare the vegetables and sauce in advance. However, assemble the wraps just before serving to prevent the tortilla from becoming soggy.

→ What can I use instead of feta cheese?

You can substitute feta with goat cheese for a similar tangy flavor or use cubed avocado for a creamy, dairy-free alternative.

→ Is this dish suitable for a vegan diet?

To make it vegan, replace the feta cheese and Greek yogurt with plant-based alternatives like tofu feta and coconut or almond yogurt.

→ Which type of tortilla works best?

Whole wheat tortillas or flatbreads are excellent choices, adding a nutty flavor and extra fiber to the meal.

→ How do I add more protein?

Consider adding roasted chickpeas, grilled chicken strips, or hummus to the wrap to increase the protein content.