Save I was standing in my kitchen on a Tuesday afternoon, staring into the fridge with zero energy to cook. That's when I spotted the jar of roasted red peppers I'd forgotten about, a tub of hummus, and some wilted spinach that still had life in it. I grabbed a tortilla, smeared everything together, and took a bite standing over the counter. It tasted like I'd ordered it from a cafe, and I've been making these wraps ever since.
The first time I made these for my sister, she was skeptical. She's always been the type to think wraps are boring, just sad desk lunches. But after one bite, she went quiet, then asked if I had another tortilla. We ended up sitting on the back porch, eating wraps and talking for an hour. Now she texts me photos every time she makes them herself.
Ingredients
- Large flour tortillas: Go for the soft, pliable kind that won't crack when you roll them, and warm them slightly in a dry pan if they've been in the fridge.
- Hummus: This is your creamy, tangy glue that holds everything together, and I've learned that thicker hummus works better than the runny stuff.
- Crumbled feta cheese: It adds sharp, salty bursts that balance the sweetness of the peppers, and block feta crumbled by hand tastes way better than pre-crumbled.
- Roasted red peppers: These bring a smoky sweetness that makes the whole wrap feel special, and jarred ones work perfectly if you drain them well.
- Fresh baby spinach leaves: They add a crisp, green freshness without being bitter, and they layer better than full-size spinach.
- Red onion: Just a few thin slices add a sharp bite that wakes everything up, but skip it if raw onion isn't your thing.
- Cucumber: It brings a cool, watery crunch that contrasts beautifully with the creamy hummus.
- Black pepper and oregano: A little seasoning makes the flavors pop, and dried oregano gives it that authentic Mediterranean vibe.
Instructions
- Prep your workspace:
- Lay the tortillas flat on a clean counter or cutting board so you have room to work. Make sure your hands are dry so the tortillas don't get soggy.
- Spread the hummus:
- Use the back of a spoon to spread half the hummus over the center of each tortilla, leaving about an inch around the edges bare. This border keeps everything from squishing out when you roll.
- Layer the fillings:
- Start with the spinach leaves, then add the roasted red peppers, feta, and any optional veggies you're using. Don't overstuff or it'll be impossible to roll tightly.
- Season it:
- Sprinkle a little black pepper and a pinch of oregano over the top. This step seems small but it makes a real difference in flavor.
- Roll it up:
- Fold the left and right sides of the tortilla in toward the center, then roll from the bottom up, tucking as you go to keep everything snug. The tighter you roll, the easier it is to eat.
- Slice and serve:
- Cut each wrap in half on the diagonal with a sharp knife. Serve right away, or wrap tightly in foil or parchment if you're taking it with you.
Save One summer, I brought these wraps to a picnic at the park, and they sat in a cooler for two hours before we ate them. I was worried they'd be ruined, but they held up perfectly. Everyone kept asking for the recipe, and I realized these wraps are tougher than they look. They've become my go-to for any situation where I need something that tastes good cold and travels well.
Making It Your Own
The beauty of this wrap is that it's forgiving and adaptable. I've swapped the spinach for arugula when I wanted something peppery, and I've added sliced kalamata olives when I was craving something briny. Once, I didn't have feta, so I used goat cheese instead, and it was just as good. You can drizzle a little olive oil or lemon juice over the veggies before rolling if you want extra brightness.
Storing and Packing
If you're meal prepping, these wraps will last in the fridge for up to a day, but any longer and the tortilla starts to absorb moisture and get sticky. I wrap each one tightly in parchment paper, then slide them into a container or zip-top bag. When I pack them for lunch, I keep a paper towel tucked around them to absorb any extra moisture. They taste best at room temperature, so I take them out of the fridge about 20 minutes before eating.
What to Serve Alongside
These wraps are filling on their own, but sometimes I'll pair them with a handful of chips or a small side salad. A cold glass of sparkling water with lemon feels refreshing, or a crisp white wine if it's that kind of day. I've also served them with a small bowl of tzatziki for dipping, which makes them feel a little more special.
- Try adding a handful of toasted pine nuts for extra crunch and richness.
- If you want more protein, toss in some canned chickpeas or grilled chicken strips.
- For a vegan version, skip the feta or use a plant-based alternative.
Save This wrap has saved me on countless rushed mornings and lazy evenings when cooking felt like too much. It's proof that simple ingredients, when layered with a little care, can taste like something you'd pay too much for at a cafe.
Recipe FAQ
- → Can I prepare these wraps ahead of time?
Yes, you can assemble the wraps up to 2 hours ahead. Wrap each one tightly in foil or parchment paper and refrigerate. This allows flavors to meld while keeping ingredients fresh. For best texture, avoid wrapping more than 2-3 hours in advance as the tortilla may absorb moisture.
- → What are good substitutes for feta cheese?
Try goat cheese for a tangier option, ricotta salata for a firmer texture, or halloumi for something you can lightly pan-fry. For vegan alternatives, cashew-based feta or store-bought vegan feta work wonderfully. You can also omit cheese entirely and boost flavor with extra olives or a tahini drizzle.
- → How do I prevent the tortilla from getting soggy?
Spread hummus in a thin, even layer to create a moisture barrier between the tortilla and wet ingredients. Pat the roasted peppers dry with paper towels before adding them. Layer heartier items like spinach closer to the tortilla, reserving cucumber for the center. Assemble just before eating for optimal texture.
- → Can I make this wrap vegan?
Absolutely. Simply omit the feta cheese or substitute with vegan feta alternatives available at most grocery stores. Ensure your hummus and tortillas are vegan-certified, as some contain dairy or eggs. The wrap remains delicious and protein-rich from the chickpea-based hummus and whole grains in the tortilla.
- → What vegetables pair well with these Mediterranean flavors?
Kalamata olives add briny depth, while artichoke hearts bring tender texture. Sun-dried tomatoes offer concentrated flavor, and fresh mint adds herbaceous notes. Thinly sliced fennel provides crunch, and roasted eggplant adds heartiness. Experiment with whatever fresh vegetables are in season for variety.
- → Is this suitable for meal prep?
Partially. Prepare and store components separately: spread hummus on tortillas and refrigerate, keep vegetables in airtight containers, and store feta separately. Assemble within a few hours of eating for the best texture and food safety. This approach lets you customize each wrap while maintaining freshness throughout the week.