Mediterranean Grilled Veggie and Feta Wrap
This Mediterranean-inspired wrap is fresh, flavorful, and satisfying without being heavy. Grilled vegetables bring smoky sweetness, creamy feta adds tang, and a drizzle of balsamic glaze or herbed yogurt dressing ties it all together. Perfect for a quick lunch, light dinner, or even a picnic, this wrap delivers all the flavors of the Mediterranean in a handheld form.
Time
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Ingredients
For the Wrap:
Whole wheat tortillas or flatbreads (2–3, medium to large)
Vegetables (grilled):
Zucchini slices
Red onion slices
Optional: bell peppers, eggplant, or mushrooms
Cheese:
Crumbled feta cheese (or ricotta/burrata as alternatives)
Greens:
Arugula or spinach
Dressing/Sauce (choose one):
Balsamic glaze or
Herbed Yogurt Dressing:
½ cup Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
1 tbsp chopped parsley
1 tbsp chopped dill
Salt and black pepper to taste
Instructions
Prep the vegetables: Slice zucchini and red onion into strips or rings. If using bell peppers, eggplant, or mushrooms, slice them into grill-friendly pieces.
Grill the vegetables:
Heat a grill pan or outdoor grill over medium-high.
Brush the vegetables lightly with olive oil, season with salt and pepper.
Grill until tender and slightly charred (about 3–4 minutes per side). Set aside.
Make the dressing (if using yogurt):
In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, garlic, parsley, dill, salt, and pepper until smooth.
Assemble the wrap:
Warm the tortillas or flatbreads slightly for easier rolling.
Layer with a handful of greens (arugula or spinach).
Add grilled vegetables.
Sprinkle with crumbled feta.
Drizzle with balsamic glaze or spread with herbed yogurt dressing.
Roll and serve:
Fold in the sides of the wrap, roll tightly, and slice in half if desired.
Serve immediately while warm or wrap in parchment for a to-go meal.
Tips & Variations
Veggie Choices:
Add roasted eggplant, cherry tomatoes, or mushrooms for extra flavor.
Use roasted or air-fried veggies if grilling isn’t convenient.
Cheese Options:
Swap feta with goat cheese for a creamier tang.
For a milder taste, try ricotta.
Burrata or fresh mozzarella will give a richer, creamy texture.
Vegan Version:
Skip the cheese or use a dairy-free feta alternative.
Replace yogurt dressing with hummus or tahini sauce.
Dressing & Sauce Alternatives:
Instead of balsamic glaze, try tzatziki or roasted red pepper spread.
A drizzle of olive tapenade or sun-dried tomato pesto can boost flavor.
Add Protein:
For a heartier wrap, include grilled chicken strips, falafel, or chickpeas.
Canned tuna or salmon also pair nicely with the Mediterranean flavors.
Spice It Up:
Sprinkle chili flakes or add pickled jalapeños for a kick.
A touch of smoked paprika on the veggies adds depth.
Make It a Meal-Prep Wrap:
Grill a large batch of vegetables in advance, store them in the fridge, and assemble wraps fresh during the week.
Keep sauces separate until serving to prevent sogginess.
Low-Carb Option:
Use lettuce leaves or low-carb wraps instead of flatbread.
Q&A
Q: Can I make this wrap ahead of time?
A: Yes, but for best results, assemble it just before eating. If prepping in advance, keep the grilled veggies and sauce separate and add them when ready to serve.
Q: Do I need a grill to make this?
A: Not at all. A stovetop grill pan, cast-iron skillet, or even oven roasting at 200°C (400°F) works just as well.
Q: Can I serve this cold?
A: Yes. The wrap is tasty both warm (with freshly grilled vegetables) or chilled, making it great for lunchboxes and picnics.
Q: How do I prevent the wrap from falling apart?
A: Warm the tortilla slightly before rolling, don’t overfill, and if needed, secure with parchment paper or foil for easier eating.
Q: Is this suitable for vegetarians or vegans?
A: It’s naturally vegetarian. For a vegan version, swap the feta for plant-based cheese and the yogurt dressing for hummus or tahini.
Nutrition
(per wrap, based on 1 medium tortilla, ~½ cup grilled veggies, 30 g feta, 1 tbsp balsamic glaze)
Calories: ~320 kcal
Protein: 11 g
Carbohydrates: 38 g
Fat: 14 g
Fiber: 6 g
Sugar: 6 g
Sodium: ~520 mg
(Values will vary depending on tortilla size, amount of cheese, and sauce choice.)
Conclusion
The Mediterranean Grilled Veggie and Feta Wrap is a fresh, balanced, and satisfying meal that highlights simple yet bold flavors. With smoky grilled vegetables, creamy feta, and the brightness of balsamic or herbed yogurt sauce, it’s both nourishing and delicious. Easy to adapt for different diets, this wrap makes a perfect lunch, light dinner, or portable option for busy days.