Mediterranean Roasted Veggie & Chickpea Wrap with Creamy Feta-Yogurt Dressing
This wrap is a Mediterranean-inspired handheld meal that’s both wholesome and satisfying. Roasted zucchini, peppers, onions, and chickpeas bring smoky-sweet flavors, while fresh spinach adds crunch. Everything gets tied together with a tangy, creamy feta-yogurt dressing that makes each bite refreshing and flavorful. These wraps are perfect for lunch, dinner, or meal prep on the go.
Total Time: 35 minutes
Servings: 4 wraps
Ingredients
For the Roasted Veggies & Chickpeas:
1 zucchini, sliced into half-moons
1 red bell pepper, sliced
1 red onion, sliced
1 cup (165 g) canned chickpeas, drained and rinsed
2 tablespoons (30 mL) olive oil
1 teaspoon smoked paprika
½ teaspoon cumin
Salt and black pepper, to taste
For the Wrap Base:
4 large whole-wheat tortillas or wraps
1 cup (30 g) fresh spinach
For the Creamy Feta-Yogurt Dressing:
½ cup (120 g) Greek yogurt
⅓ cup (50 g) crumbled feta cheese
1 tablespoon (15 mL) lemon juice
1 tablespoon (15 mL) olive oil
1 garlic clove, minced
Salt and pepper, to taste
Instructions
Roast the Veggies & Chickpeas:
Preheat oven to 400°F (200°C).
Place zucchini, red pepper, onion, and chickpeas on a baking sheet.
Toss with olive oil, smoked paprika, cumin, salt, and pepper.
Roast for 20–25 minutes, stirring halfway, until veggies are tender and lightly charred.
Make the Dressing:
In a bowl, combine Greek yogurt, feta, lemon juice, olive oil, garlic, salt, and pepper.
Stir until creamy. Add a splash of water if needed to thin the consistency.
Assemble the Wraps:
Warm the tortillas slightly for easier folding.
Spread a spoonful of feta-yogurt dressing down the center of each wrap.
Layer with a handful of spinach, then the roasted veggie-chickpea mixture.
Drizzle with extra dressing.
Wrap & Serve:
Fold in the sides, roll tightly, and slice in half if desired.
Serve immediately or wrap in foil for a packed lunch.
Tips & Variations
Extra Veggies: Add roasted eggplant, mushrooms, cherry tomatoes, or sweet potatoes for even more flavor.
Grain Boost: Include cooked quinoa, couscous, or brown rice inside the wrap to make it heartier.
Protein Upgrade: Add grilled chicken, shrimp, or falafel if you want extra protein.
Make it Vegan: Swap Greek yogurt with a dairy-free yogurt and use a vegan feta alternative.
Spice Kick: Add chili flakes, harissa, or sriracha to the dressing for heat.
Wrap Alternatives: Use pita, naan, or even collard greens for a low-carb option.
Meal Prep Friendly: Roast a large batch of veggies and chickpeas, store separately, and assemble wraps fresh when needed.
Crunch Factor: Toss in cucumber slices or shredded carrots for added freshness and texture.
Q&A
Q: Can I make these wraps ahead of time?
A: Yes. You can roast the veggies and prepare the dressing up to 3 days in advance. For the freshest wraps, assemble them right before eating so the tortillas don’t get soggy.
Q: What’s the best way to reheat the roasted veggies?
A: You can warm them in a skillet for a few minutes or in the oven at 350°F (175°C) until heated through. Microwaving also works but may soften them more.
Q: Can I serve this without a wrap?
A: Definitely. The roasted veggies, chickpeas, spinach, and dressing also make a fantastic grain bowl over quinoa, couscous, or rice.
Q: Is there a gluten-free option?
A: Yes. Use gluten-free wraps, corn tortillas, or serve everything in lettuce leaves for a lighter, grain-free version.
Q: How long will the feta-yogurt dressing last?
A: It will keep in the fridge in a sealed container for about 3–4 days. Stir before using.
Nutrition
(per wrap, based on 4 wraps)
Calories: ~350
Protein: 13g
Carbohydrates: 44g
Fat: 14g
Fiber: 8g
Sodium: ~480mg
(Values vary depending on tortilla size and amount of dressing used.)
Conclusion
The Mediterranean Roasted Veggie & Chickpea Wrap is a flavorful, filling, and wholesome meal that’s easy to customize. With smoky roasted vegetables, protein-rich chickpeas, and a tangy, creamy feta-yogurt dressing, it delivers balance and freshness in every bite. Whether you’re making them for lunch, dinner, or meal prep, these wraps are versatile, satisfying, and a great way to enjoy Mediterranean flavors on the go.