Get ready to transport your taste buds to the sun-kissed Mediterranean with these 20 mouthwatering wrap recipes! The combination of creamy hummus, crunchy falafel, and tangy tzatziki sauce is a match made in heaven. Whether you’re in the mood for something classic and simple or adventurous and bold, we’ve got you covered.
From grilled chicken to roasted eggplant, these Mediterranean wraps are packed with flavor and freshness. With ingredients like feta cheese, artichoke hearts, and sun-dried tomatoes, you’ll be taking a culinary journey across the Mediterranean coast without leaving your kitchen!
Grilled Chicken and Hummus Mediterranean Wrap
This flavorful wrap combines the savory taste of grilled chicken, creamy hummus, and crunchy veggies, all wrapped up in a warm pita bread. Perfect for a quick and satisfying meal or snack!
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 1 tsp lemon juice
– 1/4 cup hummus
– 1 large flour tortilla (pita bread)
– 1/2 cup shredded cucumber
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, and salt.
3. Brush the mixture on both sides of the chicken breast. Grill for 5-6 minutes per side, or until cooked through.
4. Spread hummus on the pita bread, leaving a small border around edges.
5. Top with grilled chicken, cucumber, and red bell pepper.
6. Season with salt and pepper to taste.
7. Garnish with fresh parsley leaves.
Cooking Time: 15-20 minutes
Falafel and Tahini Mediterranean Wrap
Transform a humble wrap into a flavorful masterpiece with crispy falafel, creamy tahini sauce, and a medley of colorful vegetables. This recipe is perfect for a quick lunch or dinner that’s packed with nutrients.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup all-purpose flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1/4 cup olive oil
– Tahini sauce (store-bought or homemade)
– 1 large pita bread
– Lettuce, tomato, cucumber, pickled red onion, and parsley for garnish
Instructions:
1. Preheat the oven to 375°F (190°C). In a bowl, mix together chickpeas, flour, baking powder, salt, lemon juice, and garlic.
2. Using your hands, shape the mixture into small patties (about 6-8).
3. Place the falafel on a baking sheet lined with parchment paper and drizzle with olive oil. Bake for 15-20 minutes or until golden brown.
4. Assemble the wrap by spreading tahini sauce on the pita bread, followed by lettuce, tomato, cucumber, pickled red onion, and parsley.
5. Serve with falafel patties on top.
Cooking Time: 25-30 minutes
Greek Gyro with Tzatziki Wrap
Get ready to transport your taste buds to the Mediterranean with this classic Greek gyro recipe wrapped in a refreshing tzatziki sauce. This mouthwatering combination of juicy meat, crunchy veggies, and creamy yogurt is perfect for a quick lunch or dinner.
Ingredients:
– 1 pound ground lamb or beef
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed greens (such as lettuce, spinach, and arugula)
– 1/4 cup crumbled feta cheese
– 1 tablespoon tomato paste
– Salt and pepper to taste
– 8-10 pita breads
– Tzatziki sauce ingredients: 1 cup Greek yogurt, 1/2 cucumber, peeled and grated, 1/4 cup chopped fresh dill, salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, combine ground meat, olive oil, onion, garlic, mixed greens, feta cheese, tomato paste, salt, and pepper. Mix well with your hands until just combined.
3. Form into 8-10 patties and cook for 4-5 minutes per side or until cooked through.
4. Warm pita breads by wrapping in foil and heating on the grill for 2-3 minutes.
5. Assemble wraps by spreading tzatziki sauce, adding a gyro patty, and topping with any additional desired toppings.
Cooking Time: 15-20 minutes
Mediterranean Veggie and Feta Wrap
This flavorful wrap is packed with roasted Mediterranean vegetables, creamy feta cheese, and a hint of herbs and spices. Perfect for a quick lunch or dinner.
Ingredients:
– 1 large flour tortilla
– 1/2 cup roasted eggplant, zucchini, bell peppers, and red onion
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the vegetables with olive oil, garlic, and oregano. Spread on a baking sheet and roast for 20-25 minutes or until tender.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the roasted vegetables down the center of the tortilla, followed by crumbled feta cheese.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 25 minutes
Spicy Lamb and Yogurt Sauce Wrap
This flavorful wrap combines tender lamb, creamy yogurt sauce, and a hint of spice, all wrapped up in a warm pita bread. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 pound ground lamb
– 1/4 cup chopped fresh cilantro
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 1/2 cup plain Greek yogurt
– 1 tablespoon lemon juice
– 1/4 teaspoon red pepper flakes (optional)
– 4-6 pita breads
– Lettuce, tomato, and pickled turnips for topping (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook lamb over medium-high heat until browned, breaking into small pieces as it cooks.
3. Add cilantro, garlic, olive oil, cumin, smoked paprika, salt, and pepper to the lamb. Cook for an additional 1-2 minutes.
4. Meanwhile, mix yogurt, lemon juice, and red pepper flakes (if using) in a bowl.
5. Warm pita breads by wrapping them in foil and baking for 2-3 minutes.
6. Assemble wraps by spreading yogurt sauce on the pita, topping with lamb mixture, lettuce, tomato, and pickled turnips (if desired).
Cooking Time: 15-20 minutes
Roasted Eggplant and Red Pepper Wrap
Roasted Eggplant and Red Pepper Wrap: A flavorful and healthy wrap filled with roasted eggplant and red peppers, perfect for a quick lunch or dinner.
Ingredients:
– 2 medium eggplants
– 2 red bell peppers
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 large flour tortillas
– 1/4 cup crumbled feta cheese (optional)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants and red peppers into 1-inch pieces.
3. Toss with olive oil, salt, and pepper on a baking sheet.
4. Roast for 30-40 minutes or until tender and lightly charred.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wraps by spreading roasted eggplant and red peppers onto each tortilla, topping with feta cheese and parsley if desired.
Cooking Time: 40 minutes
Shawarma-Spiced Beef and Garlic Sauce Wrap
Transform your lunch game with this flavorful wrap recipe, blending the warmth of Middle Eastern spices with the richness of garlic sauce.
Ingredients:
– 1 pound beef (thinly sliced), such as ribeye or sirloin
– 2 tablespoons olive oil
– 1 teaspoon shawarma spice blend (or a mix of paprika, coriander, cumin, and cayenne pepper)
– 4 pita breads
– Garlic Sauce (see below for recipe)
– Lettuce, tomato, pickled turnips (optional)
Instructions:
1. In a large bowl, whisk together olive oil, shawarma spice blend, and salt. Add sliced beef and marinate for at least 30 minutes.
2. Preheat grill or grill pan to medium-high heat. Remove beef from marinade and cook for 3-4 minutes per side, or until cooked to desired doneness.
3. Warm pita breads by wrapping them in foil and heating in the oven at 350°F (175°C) for 5 minutes.
4. Assemble wraps by spreading garlic sauce on each pita, followed by sliced beef, lettuce, tomato, and pickled turnips (if using).
Garlic Sauce Recipe:
– 3 cloves garlic, minced
– 1/2 cup plain Greek yogurt
– 1 tablespoon lemon juice
– Salt and pepper to taste
Mix all ingredients in a bowl until smooth. Refrigerate for at least 30 minutes before serving.
Cooking Time: 15-20 minutes (including marinating time)
Quinoa and Chickpea Mediterranean Wrap
This flavorful wrap combines the nutty taste of quinoa with the creamy texture of chickpeas, all wrapped up in a crispy pita bread. Perfect for a quick and healthy lunch or dinner!
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cooked chickpeas
– 1/4 cup chopped cucumber
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 pita bread
Instructions:
1. In a medium bowl, combine cooked quinoa, chickpeas, cucumber, and feta cheese.
2. In a small bowl, whisk together olive oil and lemon juice. Pour over the quinoa mixture and toss to coat.
3. Season with salt and pepper to taste.
4. Warm the pita bread by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Fill the pita bread with the quinoa-chickpea mixture and serve.
Cooking Time: 10 minutes
Spinach and Artichoke Mediterranean Wrap
A flavorful and healthy twist on the classic spinach and artichoke dip, wrapped in a warm pita bread with crispy feta cheese and fresh herbs. This wrap is perfect for a quick lunch or dinner.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked spinach and artichoke dip
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Spread the spinach and artichoke dip evenly on one half of the tortilla.
3. Sprinkle crumbled feta cheese on top of the dip.
4. Add chopped parsley for a pop of color and freshness.
5. Fold the other half of the tortilla over to enclose the filling.
6. Brush the outside of the wrap with olive oil and season with salt and pepper.
7. Bake in the preheated oven for 10-12 minutes, or until the cheese is melted and the tortilla is crispy.
Cooking Time: 10-12 minutes
Lemon Garlic Shrimp and Avocado Wrap
Elevate your wrap game with this refreshing combination of succulent shrimp, creamy avocado, and zesty lemon. Perfect for a quick lunch or dinner, this recipe is sure to become a new favorite.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup olive oil
– 1 ripe avocado, sliced
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: chopped cilantro or red onion for garnish
Instructions:
1. Preheat a skillet over medium-high heat.
2. Add shrimp, garlic, lemon juice, and olive oil. Cook for 2-3 minutes per side, until shrimp are pink and cooked through.
3. Warm tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble wrap by placing cooked shrimp mixture onto the tortilla, followed by sliced avocado.
5. Season with salt and pepper to taste. Garnish with cilantro or red onion if desired.
Cooking Time: 10-12 minutes
Halloumi and Olive Tapenade Wrap
A flavorful and satisfying wrap filled with creamy halloumi cheese, savory olive tapenade, and fresh herbs.
Ingredients:
– 1 large flour tortilla
– 2 slices of halloumi cheese (about 100g)
– 2 tbsp olive tapenade
– Fresh parsley leaves
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill pan over medium heat.
2. Place the halloumi slices in the skillet and cook for about 2-3 minutes on each side, until golden brown.
3. Spread the olive tapenade evenly onto the tortilla.
4. Once the halloumi is cooked, place it on top of the tapenade.
5. Sprinkle with fresh parsley leaves and season with salt and pepper to taste.
6. Roll up the wrap tightly and serve immediately.
Cooking Time: 10-12 minutes
Tuna and White Bean Mediterranean Wrap
A flavorful and healthy wrap filled with tuna, white beans, and Mediterranean spices.
Ingredients:
– 1 can of tuna (drained)
– 1/2 cup cooked white beans (such as cannellini or navy beans)
– 1/4 cup chopped red bell pepper
– 1/4 cup crumbled feta cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
– Fresh parsley, chopped (optional)
Instructions:
1. In a medium bowl, combine tuna, white beans, red bell pepper, feta cheese, olive oil, garlic, and lemon juice. Mix well.
2. Season with salt and pepper to taste.
3. Place the mixture onto one half of the tortilla, leaving a 1-inch border around the edges.
4. Fold the other half of the tortilla over the filling to form a half-moon shape.
5. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 10-15 minutes
Beetroot and Goat Cheese Wrap
A flavorful and healthy wrap that combines the sweetness of beetroot with the creaminess of goat cheese, perfect for a quick lunch or snack.
Ingredients:
– 1 large beetroot, peeled and cooked
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1/4 cup crumbled goat cheese
– 1 large flour tortilla
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. Place the cooked beetroot on a piece of aluminum foil, drizzle with olive oil and lemon juice, and season with salt and pepper. Grill for 5-7 minutes, turning occasionally, until caramelized.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spread the crumbled goat cheese on one half of the tortilla, leaving a small border around the edges.
5. Place the grilled beetroot on top of the goat cheese, then fold the tortilla in half to enclose the filling.
6. Serve warm, garnished with fresh parsley leaves if desired.
Cooking Time: 15-20 minutes
Za’atar Spiced Chicken and Cucumber Wrap
This refreshing wrap combines the flavors of Middle Eastern spices with juicy chicken and cool cucumber, perfect for a quick and satisfying meal or snack. With its vibrant colors and aromatic za’atar seasoning, this dish is sure to delight your taste buds.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 2 tsp za’atar spice blend
– 1/4 cup plain Greek yogurt
– 1 large cucumber, sliced
– 1 whole wheat pita bread
– Salt and pepper to taste
– Optional: chopped fresh parsley, crumbled feta cheese, or pickled red onion for added flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together olive oil, za’atar spice blend, and salt.
3. Brush the mixture evenly onto both sides of the chicken breast.
4. Place the chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes or until cooked through.
5. Meanwhile, slice the cucumber into thin strips.
6. Warm the pita bread by wrapping it in a damp paper towel and microwaving for 10-15 seconds.
7. Assemble the wrap by spreading Greek yogurt on the pita, adding sliced chicken, cucumber, and any desired garnishes.
Cooking Time: 25 minutes
Sun-Dried Tomato and Pesto Mediterranean Wrap
A flavorful wrap filled with the warmth of sun-dried tomatoes, the brightness of fresh basil, and the richness of creamy pesto.
Ingredients:
– 1 large flour tortilla
– 1/4 cup sun-dried tomatoes, chopped
– 2 tablespoons pesto
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together sun-dried tomatoes and pesto.
3. Lay the tortilla flat and spread the tomato-pesto mixture evenly over the center of the wrap, leaving a 1-inch border around the edges.
4. Sprinkle feta cheese, parsley, and red bell pepper on top of the filling.
5. Season with salt and pepper to taste.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 10-12 minutes
Enjoy your delicious Sun-Dried Tomato and Pesto Mediterranean Wrap!
Lentil and Roasted Garlic Wrap
A flavorful and nutritious wrap filled with tender lentils, roasted garlic, and fresh herbs, perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 cup cooked lentils
– 2 cloves of garlic, peeled and roasted (see note)
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the garlic by placing it on a piece of aluminum foil, drizzling with olive oil, and folding into a package. Bake for 30-40 minutes or until soft.
3. In a bowl, combine cooked lentils, roasted garlic, and chopped parsley. Season with salt and pepper to taste.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Spoon the lentil mixture onto the tortilla, leaving a small border around the edges.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10 minutes
Turkish-Style Lamb and Mint Yogurt Wrap
Turkish-Style Lamb and Mint Yogurt Wrap
Wrap up a flavorful meal with this refreshing Turkish-inspired lamb and mint yogurt wrap. Savor the tender lamb, crunchy cucumber, and cooling mint yogurt all in one delightful package.
Ingredients:
- 1 pound boneless lamb shoulder or ground lamb
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- Salt and pepper to taste
- 4 large flour tortillas
- 1 cucumber, sliced
- 1 cup mint yogurt (see note)
- Chopped fresh parsley or dill for garnish
Instructions:
- In a large skillet, heat the olive oil over medium-high. Add the lamb and cook until browned, about 5 minutes.
- Add the onion, garlic, paprika, cumin, salt, and pepper to the skillet. Cook until the vegetables are softened, about 3-4 minutes.
- Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
- Assemble the wraps by spreading some of the lamb mixture onto each tortilla, followed by cucumber slices and dollops of mint yogurt. Garnish with parsley or dill.
Cooking Time: 15-20 minutes
Caprese-Inspired Mediterranean Wrap
This vibrant wrap combines the flavors of Italy with a hint of Mediterranean flair, featuring fresh mozzarella, ripe tomatoes, and fragrant basil. Perfect as a quick lunch or snack!
Ingredients:
– 1 large flour tortilla
– 8 oz fresh mozzarella cheese, sliced
– 2 large tomatoes, diced
– 1/4 cup chopped fresh basil
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: feta cheese crumbles or Kalamata olives for added depth
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the tortilla in the skillet and cook for 30 seconds on each side, until lightly toasted.
3. Top the tortilla with mozzarella cheese, tomatoes, and basil.
4. Drizzle with olive oil and season with salt and pepper to taste.
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll into a neat cylinder.
6. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes
Roasted Sweet Potato and Tahini Wrap
Roasted Sweet Potato and Tahini Wrap: A flavorful and nutritious meal that combines the sweetness of roasted sweet potatoes with the creamy richness of tahini sauce, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 2 large sweet potatoes
– 1/4 cup tahini paste
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 2 tablespoons chopped fresh parsley
– 1 large flour tortilla (whole wheat)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Pierce the sweet potatoes with a fork several times and roast for 45-50 minutes, or until soft.
3. In a bowl, mix together tahini paste, lemon juice, and olive oil.
4. Once the sweet potatoes are cool enough to handle, slice them into thick rounds.
5. Assemble the wrap by spreading the tahini sauce on the tortilla, followed by the roasted sweet potato slices, chopped parsley, salt, and pepper.
Cooking Time: 45-50 minutes for roasting sweet potatoes + 2-3 minutes for assembling the wrap.
Mediterranean Tofu and Herb Wrap
A flavorful and refreshing wrap filled with crispy tofu, creamy tzatziki sauce, and a blend of Mediterranean herbs.
Ingredients:
– 1 block extra-firm tofu, drained and cut into small cubes
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 2 tsp chopped fresh oregano
– 2 tsp chopped fresh parsley
– 1/4 cup tzatziki sauce (store-bought or homemade)
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: sliced cucumber, cherry tomatoes, red onion
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Add tofu and cook for 3-4 minutes per side, until crispy.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, and parsley.
4. Spread the tzatziki sauce on the tortilla, leaving a small border around edges.
5. Arrange cooked tofu on top of sauce.
6. Add salt and pepper to taste.
7. Add optional toppings if desired.
8. Roll up the wrap tightly and slice in half.
Cooking Time: 15 minutes
Summary
Get ready to wrap up the flavors of the Mediterranean with these 20 delicious recipes! From classic combinations like grilled chicken and hummus to innovative twists like beetroot and goat cheese, there’s something for everyone. Savor the taste of Greece with a traditional gyro or go bold with spicy lamb and yogurt sauce. Whether you’re in the mood for veggie-packed wraps or protein-rich options, these mouthwatering Mediterranean recipes will transport your taste buds to the sun-kissed shores of the Mediterranean.