Mediterranean Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt
This Mediterranean Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt is a light yet satisfying handheld meal that captures the freshness and balance of Mediterranean cooking. Smoky grilled zucchini, creamy chickpeas, and tangy feta come together in a warm whole wheat wrap, finished with a cool and fragrant dill–mint yogurt sauce. It’s quick to make, rich in plant-based protein, and perfect for lunch, dinner, or meal prep.
Time:
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients
For the Wraps:
4 large whole wheat tortillas or flatbreads
1 medium zucchini, sliced lengthwise
1 can (15 oz) chickpeas, rinsed and drained
1 tbsp olive oil
Salt and black pepper, to taste
½ cup crumbled feta cheese
For the Herbed Yogurt Sauce:
½ cup plain Greek yogurt
1 tbsp fresh dill, chopped
1 tbsp fresh mint, chopped
1 clove garlic, minced
1 tsp lemon juice
Salt and black pepper, to taste
Instructions
Prepare the Herbed Yogurt Sauce:
In a small bowl, mix Greek yogurt, dill, mint, garlic, lemon juice, salt, and pepper. Stir until smooth and refrigerate while preparing the rest of the ingredients.
Grill the Zucchini:
Heat a grill pan or outdoor grill over medium-high heat. Brush zucchini slices lightly with olive oil and season with salt and pepper. Grill each side for 2–3 minutes until tender and char marks appear.
Warm the Chickpeas:
In a small skillet, heat the remaining olive oil. Add chickpeas, season with salt and pepper, and sauté for 3–4 minutes until slightly crisp and warmed through. Mash lightly with a fork if you prefer a creamier texture.
Assemble the Wraps:
Lay each tortilla flat. Spread a spoonful of herbed yogurt sauce on the base, layer grilled zucchini, chickpeas, and crumbled feta cheese.
Wrap and Serve:
Fold in the sides and roll tightly. Slice in half if desired and serve immediately, or wrap in parchment paper for an on-the-go meal.
Tips
Choose Firm Zucchini: Medium-sized zucchini grill best without becoming mushy.
Dry Before Grilling: Pat zucchini dry to ensure nice grill marks.
Chickpea Texture: Slightly mash them for a thicker, more filling consistency.
Add Heat: Sprinkle with a pinch of chili flakes for a spicy kick.
Use Fresh Herbs: Fresh dill and mint are essential for that Mediterranean aroma.
Make it Portable: Wrap tightly in foil or parchment if packing for lunch.
Warm the Tortillas: Toast them briefly in a dry pan for flexibility and flavor.
Double the Sauce: It makes a great dip for veggies or a drizzle for roasted potatoes.
Variations
Add Roasted Peppers: Include strips of roasted red pepper for sweetness.
Vegan Option: Skip the feta or replace it with vegan cheese or tahini drizzle.
Protein Boost: Add grilled chicken or tofu for extra protein.
Mediterranean Grain Twist: Add cooked quinoa or bulgur for a heartier wrap.
Extra Crunch: Toss in shredded lettuce or cucumber ribbons.
Hummus Base: Spread a thin layer of hummus instead of yogurt sauce for variation.
Open-Faced Wrap: Serve ingredients on flatbread for a mezze-style plate.
Baked Wrap Version: After assembling, bake for 10 minutes at 375°F for a warm, melty interior.
Q&A
Q: Can I make this ahead of time?
A: Yes, prepare the components in advance and assemble right before eating to keep the wrap fresh.
Q: What can I use instead of Greek yogurt?
A: You can substitute with labneh, plain regular yogurt (thicker strained is best), or a plant-based yogurt.
Q: Can I roast the zucchini instead of grilling?
A: Definitely. Roast at 400°F (200°C) for 15 minutes until golden and tender.
Q: Is this recipe gluten-free?
A: Use gluten-free wraps or lettuce leaves instead of wheat tortillas.
Q: How long will the sauce keep?
A: The herbed yogurt sauce stays fresh for up to 3 days in the refrigerator.
Nutrition
(Per Wrap, based on 4 servings)
Calories: 320
Protein: 15 g
Carbohydrates: 34 g
Fat: 12 g
Fiber: 7 g
Sodium: 430 mg
Conclusion
This Mediterranean Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt is a refreshing, protein-rich meal that’s full of flavor and texture. The smoky zucchini, creamy feta, and cool yogurt sauce make every bite satisfying yet light. It’s perfect for a quick healthy lunch or a picnic wrap — a delicious reminder that Mediterranean cooking is all about balance, color, and simplicity.