Mediterranean Sandwich Wrap with Veggies (Print Version)
Fresh Mediterranean veggies, tangy feta, and zesty yogurt sauce wrapped in whole wheat tortillas.
# What You Need:
→ Vegetables
01 - 1 cup cherry tomatoes, halved
02 - 1 cup cucumber, diced
03 - 1/2 cup red bell pepper, thinly sliced
04 - 1/2 cup red onion, thinly sliced
05 - 1 cup mixed greens
→ Dairy
06 - 1/2 cup feta cheese, crumbled
→ Condiments & Sauces
07 - 1/2 cup Greek yogurt
08 - 1 tablespoon extra virgin olive oil
09 - 1 tablespoon lemon juice
10 - 1 garlic clove, minced
11 - 1/2 teaspoon dried oregano
12 - Salt and freshly ground black pepper, to taste
→ Wrap
13 - 4 large whole wheat tortillas
# Directions:
01 - Whisk Greek yogurt, olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl until smooth and fully incorporated.
02 - Combine halved cherry tomatoes, diced cucumber, sliced red bell pepper, sliced red onion, and mixed greens in a large bowl. Toss ingredients gently to ensure an even mix.
03 - Lay whole wheat tortillas or flatbreads flat on a clean, dry work surface in preparation for assembly.
04 - Spread a generous layer of the prepared yogurt sauce evenly over the surface of each tortilla.
05 - Divide the tossed vegetable mixture evenly among the tortillas, placing it in a line across the center of each wrap.
06 - Sprinkle crumbled feta cheese over the vegetables on each tortilla to distribute the dairy component.
07 - Fold the sides of each tortilla inward, then roll tightly from the bottom up to enclose the filling securely.
08 - Cut each wrap in half diagonally with a sharp knife and arrange on a serving platter for immediate presentation.
# Expert Tips:
01 -
- It's ready in 15 minutes, which means you can make it on a Tuesday morning when you forgot to meal prep.
- Every bite tastes fresh and tangy, like someone handed you something healthy that actually tastes good.
- It travels beautifully, so it works for picnics, work lunches, or eating on the porch.
02 -
- Don't make these more than a few hours ahead or the tortilla will absorb moisture and lose its structure.
- The sauce is where all the flavor lives—don't be timid with the lemon juice and garlic, or it'll taste flat.
03 -
- Warm your tortillas slightly before filling them—they'll be more pliable and less likely to crack when you roll.
- Taste the sauce before it goes into the wrap; this is your only chance to adjust the seasoning, and it makes all the difference.