Mediterranean Grilled Veggie Wraps With Hummus – Fresh, Flavorful, and Satisfying

These wraps hit that sweet spot: easy to make, full of color, and guaranteed to taste like summer. Grilled veggies, creamy hummus, and a few bright Mediterranean touches tuck neatly into a warm tortilla or flatbread. It’s the kind of meal that feels light but still fills you up.

Whether you’re meal prepping for the week or throwing together a quick lunch, this recipe is simple, customizable, and consistently delicious.

What Makes This Recipe So Good

• Big flavor, simple steps: Smoky grilled vegetables meet tangy lemon, fresh herbs, and creamy hummus—no complicated techniques needed.
• Meal-prep friendly: Roast or grill the vegetables ahead of time and assemble wraps when you’re ready to eat.
• Flexible and forgiving: Swap veggies based on what’s in season or what you have on hand, and adjust the spices to suit your taste.
• Balanced and satisfying: You get fiber, protein, and healthy fats in every bite, with a nice mix of texture and freshness.
• Great hot or cold: Warm wraps are cozy; chilled wraps make excellent packed lunches.

Ingredients

• Wrap base: 4 large whole-wheat tortillas, lavash, or flatbreads
• Hummus: 1 to 1 1/2 cups classic hummus (store-bought or homemade)
• Vegetables:
  • 1 red bell pepper, sliced into strips
  • 1 yellow bell pepper, sliced into strips
  • 1 small red onion, sliced into thick wedges
  • 1 medium zucchini, sliced lengthwise into planks
  • 1 small eggplant, sliced into rounds or planks
  • 1 cup cherry tomatoes (optional, skewered for grilling)
• Seasoning and oil:
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • Salt and black pepper to taste
• Fresh elements and extras:
  • 1 lemon (zest and juice)
  • 1/2 cup crumbled feta (optional)
  • 1/3 cup pitted kalamata olives, sliced
  • 1/2 cup cucumber, thinly sliced
  • 1 cup baby spinach or arugula
  • 2 tablespoons fresh parsley or mint, chopped
  • 1 to 2 tablespoons balsamic glaze or red wine vinegar (optional)

Step-by-Step Instructions

1. Preheat your grill or pan: Heat a grill, grill pan, or large skillet over medium-high. Aim for a good sizzle to char the veggies without steaming them.
2. Prep the vegetables: Place peppers, onion, zucchini, eggplant, and cherry tomatoes (if using) in a large bowl. Drizzle with olive oil and season with oregano, cumin, smoked paprika, garlic powder, salt, and pepper.

   Toss to coat evenly.

3. Grill the veggies: Grill in batches, turning once. You want light char marks and tender-crisp texture—about 3–4 minutes per side for zucchini and eggplant, 5–7 minutes for onions and peppers, and 2–3 minutes for cherry tomatoes. Remove to a plate.
4. Add lemon: While the veggies are still warm, zest half the lemon over them and squeeze on 1–2 tablespoons of lemon juice.

   This brightens everything.

5. Warm the wraps: Briefly heat tortillas or flatbreads on the grill or in a dry pan for 20–30 seconds per side so they’re pliable.
6. Spread the hummus: Add a generous layer of hummus to each wrap, leaving a border around the edges. This acts as the flavor base and helps hold things together.
7. Layer the fillings: Add spinach or arugula, then a hefty pile of grilled vegetables. Top with cucumber slices, olives, and feta if using.

   A drizzle of balsamic glaze or a splash of red wine vinegar adds a nice tang.

8. Roll it up: Fold the sides inward, then roll from the bottom up, keeping it snug. If you’re packing it to go, wrap tightly in parchment or foil.
9. Serve: Slice in half and sprinkle with chopped parsley or mint. Taste and add a pinch of salt or a squeeze of lemon if needed.

Keeping It Fresh

• Store components separately: Keep grilled veggies, greens, and hummus in separate containers in the fridge.

  Everything stays fresher and the wraps don’t get soggy.

• Add moisture last: If you’re using balsamic glaze or vinegar, drizzle it right before rolling to avoid soggy wraps.
• Meal prep window: Grilled veggies will keep well for 3–4 days. Assembled wraps are best within 24 hours. For packed lunches, line the wrap with greens before adding hummus to shield the bread from moisture.
• Reheating tips: Warm the veggies briefly in a skillet to revive the char.

  Don’t microwave the whole wrap unless you want it soft; a quick toast in a pan keeps it pleasant.

Health Benefits

• High in fiber: Whole-wheat wraps, vegetables, and chickpea-based hummus support digestion and help keep you full longer.
• Heart-healthy fats: Olive oil and tahini provide monounsaturated and polyunsaturated fats that support heart health.
• Plant-powered protein: Hummus adds protein and nutrients like iron and folate, making this a solid meatless meal.
• Vitamins and antioxidants: Peppers, tomatoes, and leafy greens bring vitamin C, beta-carotene, and other antioxidants that support immune health.
• Balanced plate in one wrap: Carbs, protein, and fats are all represented, keeping energy steady without a crash.

What Not to Do

• Don’t overcrowd the grill pan: Cramming the vegetables together will steam them. Give them space for proper charring.
• Don’t skip the salt: Salt brings out the natural sweetness in the veggies. Season before grilling and adjust at the end.
• Don’t overload the wrap: Too much filling makes rolling messy and the wrap likely to split.

  Keep it snug and balanced.

• Don’t forget acidity: Lemon or vinegar cuts through the richness of hummus and olive oil. It’s the difference between good and great.
• Don’t use fragile bread: Thin tortillas tear easily. Choose sturdy wraps or warm them first so they bend without cracking.

Variations You Can Try

• Spicy harissa twist: Mix a teaspoon of harissa into the hummus for heat, and add pickled onions on top.
• Herby yogurt swap: Replace hummus with Greek yogurt mixed with lemon, garlic, and dill for a lighter, tangy wrap.
• Protein boost: Add grilled halloumi, chickpeas, or sliced roasted chicken if you want extra protein.
• Roasted instead of grilled: Toss the vegetables with the seasonings and roast at 425°F (220°C) for 20–25 minutes, flipping once.
• Gluten-free option: Use gluten-free wraps or collard greens/blanched cabbage leaves to wrap everything up.
• Extra crunch: Add shredded red cabbage, toasted pine nuts, or crushed pistachios for texture.

FAQ

Can I make these wraps ahead of time?

Yes.

Assemble up to 24 hours in advance for best texture, or store components separately for 3–4 days and build just before eating. If pre-assembling, place greens between the hummus and the wrap to reduce sogginess.

What’s the best hummus to use?

Classic hummus works well, but roasted red pepper or garlic hummus adds extra flavor. If store-bought, choose one with olive oil and tahini high on the ingredient list for the creamiest texture.

Do I need a grill to make this?

No.

A grill pan or cast-iron skillet does the job. You can also roast the vegetables in the oven until tender and slightly charred on the edges.

How do I keep the wrap from tearing?

Warm the wrap first and avoid overfilling. Roll tightly while tucking in the sides.

If needed, double-wrap with a second tortilla or secure with parchment.

Can I make this vegan and dairy-free?

It already is if you skip the optional feta. Everything else in the base recipe is plant-based.

What can I serve with these wraps?

Pair with a simple side salad, lentil soup, or a small bowl of marinated olives. For something crunchy, baked pita chips are great.

How do I add more protein without meat?

Use extra hummus, add roasted chickpeas, or tuck in grilled tofu or seared halloumi.

All of these fit the Mediterranean profile nicely.

Will leftovers get soggy?

They can if the veggies are very juicy. Pat vegetables dry after grilling, let them cool slightly, and assemble with greens as a barrier. Keep acidic ingredients for last-minute drizzling.

In Conclusion

Mediterranean Grilled Veggie Wraps with Hummus are an easy, fresh way to bring big flavor to your everyday meals.

With tender, char-kissed veggies, creamy hummus, and bright herbs, every bite feels balanced and satisfying. Make them your own with simple swaps, prep ahead for busy days, and enjoy them warm or chilled. This is the kind of recipe you keep in your back pocket—reliable, flexible, and always tasty.