Getting ready for a flavorful and refreshing meal? Look no further! The Mediterranean region is renowned for its bold flavors, vibrant colors, and wholesome ingredients. In this article, we’ll take you on a culinary journey through 18 mouth-watering Mediterranean wrap recipes that are easy to make and packed with nutrients.
From classic combinations like grilled chicken with tzatziki sauce to innovative twists like vegan falafel with hummus and tahini, these wraps are perfect for a quick lunch or dinner. Whether you’re in the mood for something spicy, savory, or simply satisfying, we’ve got you covered. So go ahead, get wrapped up in the flavors of the Mediterranean!
Read on to discover our top 18 Mediterranean wrap recipes that will transport your taste buds to the sun-kissed shores of Greece, Turkey, and beyond.
Grilled Chicken Mediterranean Wrap with Tzatziki
Grilled Chicken Mediterranean Wrap with Tzatziki: A flavorful and refreshing twist on the classic wrap.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– 1 large flour tortilla
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup sliced red onion
– 1/4 cup Tzatziki sauce (store-bought or homemade)
– Lettuce and tomato, optional
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, and oregano. Brush mixture on both sides of the chicken.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, warm tortilla in oven or microwave.
5. Assemble wrap by spreading Tzatziki sauce on tortilla, followed by grilled chicken, feta cheese, parsley, red onion, lettuce, and tomato (if using).
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Vegan Falafel Wrap with Hummus and Tahini
Experience the flavors of the Middle East in this satisfying vegan wrap. Crispy falafel, creamy hummus, and nutty tahini come together to create a delicious and nutritious snack.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup all-purpose flour
– 1/4 teaspoon baking powder
– 1/2 teaspoon salt
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1/4 cup water
– Vegan falafel mix (store-bought or homemade)
– 2 tablespoons hummus
– 2 tablespoons tahini
– 1 large flour tortilla
– Lettuce, tomato, and pickled turnips (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chickpeas, flour, baking powder, salt, lemon juice, garlic, and water. Shape into patties.
3. Bake falafel for 20-25 minutes or until crispy.
4. Spread hummus on the tortilla, followed by tahini.
5. Add cooked falafel, lettuce, tomato, and pickled turnips (if using).
6. Roll up the wrap and serve.
Cooking Time: 25 minutes
Mediterranean Lamb Gyro Wrap with Fresh Herbs
This recipe combines the flavors of the Mediterranean with the classic Greek gyro, featuring tender lamb and fresh herbs wrapped in a warm pita.
Ingredients:
– 1 lb boneless lamb shoulder, thinly sliced
– 2 tbsp olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 cloves garlic, minced
– 1 tsp paprika
– Salt and pepper to taste
– 4 pita breads
– 1/2 cup crumbled feta cheese (optional)
– Tzatziki sauce (store-bought or homemade)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high heat. Add lamb and cook until browned, about 5 minutes.
3. Add garlic, paprika, parsley, and mint to the skillet; stir to combine.
4. Wrap pita breads in foil and bake for 10-12 minutes or warm them on a griddle.
5. Assemble gyros by spreading tzatziki sauce on each pita, followed by lamb mixture and feta cheese (if using).
6. Serve immediately and enjoy!
Cooking Time: 25-30 minutes
Spicy Harissa Shrimp Wrap with Arugula
A flavorful and spicy twist on the classic shrimp wrap, this recipe combines succulent shrimp, tangy harissa, and peppery arugula in a crispy wrap.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 tablespoon harissa
– 1/4 cup chopped fresh arugula
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: feta cheese, lemon wedges
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, mix shrimp with olive oil, harissa, salt, and pepper.
3. Grill shrimp for 2-3 minutes per side, until pink and cooked through.
4. Warm tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble wrap by placing arugula on the tortilla, followed by grilled shrimp.
6. Serve with feta cheese and lemon wedges, if desired.
Cooking Time: 10-12 minutes
Greek Salad Wrap with Feta and Kalamata Olives
Discover the perfect blend of Mediterranean flavors in this Greek-inspired wrap. Crisp lettuce, juicy tomatoes, creamy feta, and briny olives come together in a deliciously refreshing snack or light meal.
Ingredients:
– 1 large flour tortilla
– 2 cups mixed greens (lettuce, arugula, etc.)
– 1 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted and sliced Kalamata olives
– 2 tbsp. extra-virgin olive oil
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Arrange the mixed greens in the center of the wrap, leaving a small border around the edges.
3. Add the cherry tomatoes on top of the greens.
4. Sprinkle the crumbled feta cheese over the tomatoes.
5. Place the sliced Kalamata olives alongside the feta.
6. Drizzle the olive oil over the filling.
7. Season with salt and pepper to taste.
8. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll into a neat package.
Cooking Time: 5 minutes
Roasted Vegetable Wrap with Pesto Sauce
Roasted Vegetable Wrap with Pesto Sauce: A flavorful and healthy meal that combines the sweetness of roasted vegetables with the tanginess of pesto sauce, all wrapped up in a warm tortilla.
Ingredients:
• 1 large bell pepper, any color
• 1 large zucchini
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1/4 cup pesto sauce
• 1 large flour tortilla
• Salt and pepper to taste
• Optional: feta cheese, chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut bell pepper and zucchini into 1-inch (2.5 cm) pieces. Place on a baking sheet.
3. Drizzle with olive oil, sprinkle with garlic, salt, and pepper.
4. Roast for 20-25 minutes or until vegetables are tender and lightly caramelized.
5. Warm tortilla by wrapping it in foil and microwaving for 20-30 seconds.
6. Spread pesto sauce on tortilla, leaving a small border around the edges.
7. Place roasted vegetables on top of pesto sauce.
8. Add feta cheese and parsley if desired. Roll up wrap tightly.
9. Slice in half and serve immediately.
Cooking Time: 25-30 minutes
Mediterranean Tuna Wrap with Capers and Lemon
A refreshing twist on the classic tuna wrap, this Mediterranean-inspired recipe combines the bold flavors of capers and lemon with the protein-packed goodness of canned tuna.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup of cream cheese, softened
– 1 tablespoon of chopped fresh parsley
– 1 tablespoon of chopped fresh dill
– 1 teaspoon of caper berries, rinsed and chopped
– 1 lemon, juiced (about 2 tablespoons)
– Salt and pepper to taste
– 4-6 large tortilla wraps
– Lettuce leaves, for serving
Instructions:
1. In a medium-sized bowl, combine the tuna, cream cheese, parsley, dill, caper berries, and lemon juice. Mix well until all ingredients are fully incorporated.
2. Lay a tortilla wrap flat on a surface. Spoon about 1/4 cup of the tuna mixture onto the center of the wrap, leaving a small border around the edges.
3. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
4. Repeat with remaining ingredients and wraps.
5. Serve immediately, garnished with lettuce leaves if desired.
Cooking Time: 10 minutes (prep) + 2-3 minutes per wrap
Halloumi and Spinach Wrap with Mint Yogurt Dressing
A refreshing twist on traditional wraps, this recipe combines the creamy richness of Halloumi cheese with the earthy sweetness of spinach, all wrapped up in a crispy tortilla.
Ingredients:
– 1 block of Halloumi cheese, sliced
– 2 cups fresh spinach leaves
– 1 large flour tortilla
– 1 tablespoon olive oil
– Salt and pepper to taste
– Mint yogurt dressing (see below)
Mint Yogurt Dressing:
– 1 cup plain Greek yogurt
– 1/4 cup chopped fresh mint leaves
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the sliced Halloumi cheese in the skillet and cook for 2-3 minutes on each side, until golden brown.
3. Meanwhile, warm the tortilla in the microwave for 20 seconds.
4. Assemble the wrap by placing the cooked Halloumi cheese, spinach leaves, and a drizzle of olive oil onto the tortilla.
5. Serve with a dollop of mint yogurt dressing on top.
Cooking Time: 10-12 minutes
Beef Kofta Wrap with Garlic Aioli
Experience the flavors of the Middle East with this easy-to-make Beef Kofta Wrap, served with a creamy Garlic Aioli.
Ingredients:
– 1 pound ground beef
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4-6 pita breads
– Garlic Aioli (see below)
– Lettuce, tomato, pickles, and cheese for topping
Instructions:
1. Preheat oven to 375°F.
2. In a large bowl, combine ground beef, breadcrumbs, egg, olive oil, onion, garlic, cumin, salt, and pepper. Mix well with your hands until just combined.
3. Shape into small koftas and place on a baking sheet lined with parchment paper. Bake for 15-20 minutes or until cooked through.
4. Warm pita breads in the oven for 5 minutes.
5. Assemble wraps by placing 2-3 koftas per wrap, followed by your choice of toppings.
Garlic Aioli:
– 1/2 cup mayonnaise
– 3 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Mix all ingredients together until smooth. Refrigerate for at least 30 minutes before serving.
Mediterranean Eggplant Wrap with Baba Ganoush
Mediterranean Eggplant Wrap with Baba Ganoush Recipe
Experience the rich flavors of the Mediterranean with this delicious wrap, filled with roasted eggplant, creamy baba ganoush, and fresh herbs.
Ingredients:
– 2 medium eggplants
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/2 cup baba ganoush (see below for recipe)
– 1 large flour tortilla
– Chopped fresh parsley or cilantro for garnish
Baba Ganoush Recipe:
– 3-4 ripe eggplants
– 1/4 cup tahini
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the eggplant and sprinkle with salt, pepper, and garlic.
4. Roast for 30-40 minutes or until tender and lightly caramelized.
5. Spread baba ganoush along the center of the tortilla, leaving a small border.
6. Arrange roasted eggplant slices on top of the baba ganoush.
7. Garnish with chopped herbs and serve.
Cooking Time: 40-50 minutes (roasting time included)
Chickpea and Avocado Wrap with Lemon Dressing
A refreshing and healthy wrap filled with creamy avocado, flavorful chickpeas, and a zesty lemon dressing.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked chickpeas
– 1 tablespoon freshly squeezed lemon juice
– 1 clove garlic, minced
– 1/4 teaspoon salt
– 2 tablespoons olive oil
– 1 large flour tortilla (whole wheat or regular)
– Optional: chopped cilantro, red pepper flakes for added flavor
Instructions:
1. In a medium bowl, mix together mashed avocado, chickpeas, lemon juice, garlic, and salt.
2. Heat the olive oil in a small skillet over medium heat.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spread the chickpea-avocado mixture onto the tortilla, leaving a 1-inch border around edges.
5. 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
Mediterranean Quinoa Wrap with Sun-Dried Tomatoes
A flavorful and nutritious wrap filled with the essence of the Mediterranean, featuring quinoa, sun-dried tomatoes, and fresh herbs.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large flour tortilla or whole wheat wrap
Instructions:
1. In a small bowl, mix together cooked quinoa, sun-dried tomatoes, parsley, and feta cheese (if using).
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the quinoa mixture to the skillet and stir until heated through, about 2-3 minutes.
4. Warm the tortilla or wrap in the microwave for 10-15 seconds.
5. Spoon the quinoa mixture onto the center of 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 up the wrap to form a neat cylinder.
Cooking Time: 10-12 minutes (cooking the quinoa and heating the mixture)
Grilled Salmon Wrap with Dill and Cucumber
A refreshing summer wrap that combines the flavors of grilled salmon, tangy dill, and crunchy cucumber.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup plain Greek yogurt
– 2 tbsp chopped fresh dill
– 1/2 cucumber, sliced
– 4 large flour tortillas
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season salmon fillets with salt and pepper. Grill for 3-4 minutes per side, or until cooked through.
3. In a small bowl, mix together yogurt and dill.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Assemble wraps by placing grilled salmon on each tortilla, followed by a dollop of yogurt-dill mixture, sliced cucumber, and any other desired toppings (e.g., lettuce, tomato).
6. Serve immediately.
Cooking Time: 10-12 minutes
Mediterranean Turkey Wrap with Cranberry Sauce
Mediterranean Turkey Wrap with Cranberry Sauce: A delicious twist on traditional wraps, this recipe combines juicy turkey breast with creamy feta cheese and sweet cranberries, all wrapped up in a crispy pita.
Ingredients:
• 1 pound cooked turkey breast, sliced
• 1/4 cup crumbled feta cheese
• 1/2 cup mixed greens (such as arugula, spinach, and parsley)
• 1/4 cup chopped fresh mint leaves
• 2 tablespoons hummus
• 1 pita bread
• Cranberry Sauce (recipe below)
Instructions:
1. Preheat oven to 375°F.
2. In a small bowl, mix together feta cheese, mixed greens, and mint leaves.
3. Lay the pita bread flat and spread hummus evenly across the center of the bread.
4. Top with sliced turkey breast, leaving a small border around the edges.
5. Spoon the feta-green-mint mixture on top of the turkey.
6. Roll up the wrap tightly and place seam-side down on a baking sheet.
7. Bake for 10-12 minutes or until cheese is melted and pita is crispy.
Cranberry Sauce:
• 1 cup fresh or frozen cranberries
• 1/2 cup granulated sugar
• 2 tablespoons orange juice
• 1 tablespoon honey
Combine all ingredients in a saucepan and bring to a boil. Reduce heat and simmer for 10-12 minutes, stirring occasionally, until the sauce has thickened.
Zucchini and Feta Wrap with Olive Tapenade
A flavorful and refreshing wrap that combines the sweetness of zucchini with the tanginess of feta and the richness of olive tapenade.
Ingredients:
– 1 large zucchini, sliced into thin strips
– 1/2 cup crumbled feta cheese
– 1/4 cup olive tapenade
– 1 whole wheat tortilla
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. Brush both sides of the zucchini slices with olive oil and season with salt and pepper.
3. Grill the zucchini for 2-3 minutes per side, until tender and slightly charred.
4. Meanwhile, spread the feta cheese down the center of the tortilla, leaving a small border around the edges.
5. Top the feta with the grilled zucchini strips and drizzle with olive tapenade.
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll into a tight wrap.
7. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 10-12 minutes
Mediterranean Couscous Wrap with Roasted Peppers
A flavorful and vibrant wrap filled with the sweetness of roasted peppers, the freshness of herbs, and the comfort of couscous.
Ingredients:
– 1 cup couscous
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 4 bell peppers (any color), seeded and chopped
– 1 small red onion, thinly sliced
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– 4 large flour tortillas or wraps
Instructions:
1. Preheat oven to 425°F (220°C). Toss peppers with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
2. Cook couscous according to package instructions using water or broth. Fluff with fork.
3. In a large bowl, combine roasted peppers, onion, parsley, and feta cheese (if using). Season with salt and pepper to taste.
4. Spoon about 1/2 cup of the pepper mixture onto each tortilla, leaving a small border around edges.
5. Top with cooked couscous, folding tortillas in half to enclose filling.
6. Serve immediately or wrap individually for later.
Cooking Time: 45 minutes (including roasting time)
Pita Wrap with Mediterranean Spiced Chicken
Savor the flavors of the Mediterranean with this flavorful pita wrap, filled with tender chicken, crunchy veggies, and creamy tzatziki sauce.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 pita breads
– 1 cup mixed greens
– 1 cup sliced cucumber
– 1 cup sliced red bell pepper
– 1/2 cup crumbled feta cheese
– 1/4 cup tzatziki sauce (store-bought or homemade)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together cumin, smoked paprika, salt, and pepper.
3. Brush the chicken with olive oil and sprinkle with the spice mixture.
4. Bake the chicken for 20-25 minutes or until cooked through.
5. Warm the pita breads by wrapping them in foil and baking for 2-3 minutes.
6. Assemble the wraps by spreading tzatziki sauce on each pita, then adding sliced chicken, mixed greens, cucumber, bell pepper, and feta cheese.
Cooking Time: 25-30 minutes
Mediterranean Orzo Wrap with Artichokes and Olives
Savor the flavors of the Mediterranean with this vibrant wrap, packed with orzo, artichoke hearts, Kalamata olives, and a hint of lemon.
Ingredients:
– 1 cup cooked orzo
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1/4 cup pitted and sliced Kalamata olives
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– 1 large flour tortilla (10-12 inches)
– Fresh parsley leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine cooked orzo, artichoke hearts, olives, olive oil, garlic, and lemon juice.
3. Season with salt and pepper to taste.
4. Lay the tortilla flat on a baking sheet.
5. Spoon the orzo mixture onto the center of the tortilla, leaving a 1-inch border around edges.
6. Fold the bottom edge up over the filling, then fold in the sides and roll the wrap into a neat package.
7. Bake for 10-12 minutes, or until the tortilla is crispy and golden brown.
Cooking Time: 10-12 minutes
Summary
Get ready to wrap up the flavors of the Mediterranean with these 18 mouthwatering recipe ideas! From classic combinations like grilled chicken and tzatziki sauce to innovative twists like vegan falafel and spicy harissa shrimp, there’s something for everyone. Other highlights include lamb gyro wraps with fresh herbs, tuna wraps with capers and lemon, and quinoa wraps with sun-dried tomatoes. Whether you’re looking for a quick lunch or a satisfying dinner, these Mediterranean-inspired wraps are sure to please.
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