Pin it I was scrambling to pack lunch one Tuesday morning when I spotted a half-empty tub of hummus in the fridge and a jar of roasted red peppers I'd forgotten about. I grabbed a tortilla, spread everything I could find, and rolled it up with no real plan. That messy, improvised wrap turned out so good I ate it standing over the counter, and I've been making versions of it ever since.
I made these wraps for a picnic last spring, and my friend who swore she didn't like hummus ate two halves before asking what was in them. She said the roasted peppers made everything taste smoky and bright at the same time. We sat on a blanket in the park, and she kept saying she couldn't believe something this simple tasted this good.
Ingredients
- Large flour tortillas: Use soft, fresh tortillas that fold without cracking, the bigger ones are easier to roll and hold more filling without tearing.
- Hummus: This acts as both spread and binder, so use a thick, creamy variety that won't make the wrap soggy.
- Crumbled feta cheese: The salty, tangy bite cuts through the richness of the hummus and adds texture.
- Roasted red peppers: Jarred ones work perfectly here, just drain them well so they don't add extra liquid.
- Fresh baby spinach leaves: Tender and mild, they add color and freshness without overwhelming the other flavors.
- Red onion: A few thin slices add sharpness and crunch, but you can skip them if raw onion isn't your thing.
- Cucumber: Optional but refreshing, it adds a cool, crisp contrast to the smoky peppers.
- Black pepper and oregano: Just a pinch of each wakes up all the Mediterranean flavors without needing a heavy dressing.
Instructions
- Prep your workspace:
- Lay the tortillas flat on a clean surface or cutting board so you have room to spread and layer. Make sure everything is within reach before you start building.
- Spread the hummus:
- Use a spoon or spatula to spread half the hummus evenly over the center of each tortilla, leaving about an inch around the edges so it doesn't squish out when you roll. A thick, generous layer keeps the wrap from feeling dry.
- Layer the vegetables:
- Start with the spinach as a base, then add the roasted red peppers, feta, and any optional veggies like onion or cucumber. Keep the filling centered so it rolls neatly.
- Season lightly:
- Sprinkle black pepper and a pinch of oregano over the top if you want a little extra Mediterranean flair. Don't overdo it, the feta already brings plenty of salt.
- Fold and roll:
- Fold in the left and right sides of the tortilla, then roll up tightly from the bottom, tucking as you go to keep everything snug inside. The tighter the roll, the easier it is to slice and eat.
- Slice and serve:
- Cut each wrap in half on the diagonal with a sharp knife. Serve immediately, or wrap tightly in foil or parchment if you're taking it to go.
Pin it I started keeping all the ingredients for this wrap stocked in my fridge after a long week when I realized I hadn't cooked a real meal in days. It became my reset button, something I could make without thinking that still felt nourishing and intentional. Now it's what I reach for when I need to eat well but don't have the energy to plan.
How to Store and Pack
If you're making these ahead, wrap them tightly in foil or parchment paper and store them in the fridge for up to a day. The hummus acts as a moisture barrier, but after too long the tortilla can get soft. For the best texture, assemble them the morning you plan to eat them, and keep them wrapped until you're ready to dig in.
What to Serve Alongside
I usually serve these with a handful of pita chips or a small bowl of olives on the side. A crisp white wine or sparkling water with lemon makes it feel like a meal instead of just a snack. Sometimes I'll add a simple cucumber salad with lemon and olive oil if I want something a little more substantial.
Swaps and Variations
You can swap the spinach for arugula if you want a peppery bite, or use mixed greens for more variety. For a vegan version, just skip the feta or use a plant-based crumble. I've also added sliced kalamata olives or a drizzle of good olive oil when I want it to feel a little more special.
- Try sun-dried tomatoes instead of roasted red peppers for a deeper, sweeter flavor.
- Add a smear of tzatziki along with the hummus for extra creaminess and tang.
- Use whole wheat or spinach tortillas if you want to sneak in more fiber and color.
Pin it This wrap has saved me on rushed mornings, lazy afternoons, and days when I just wanted something fresh without any fuss. I hope it becomes your go-to, too.
Recipe FAQs
- → Can I prepare this wrap ahead of time?
Yes, you can assemble the wraps up to 2 hours ahead. Wrap them tightly in foil or parchment paper and refrigerate. This keeps them fresh and makes them perfect for grab-and-go meals.
- → What vegetables work best as substitutes?
Arugula, mixed greens, or kale replace spinach beautifully. Diced tomatoes, sliced avocado, or kalamata olives add wonderful variation. Mix and match based on what you have available.
- → How do I make this wrap vegan?
Use plant-based feta or omit cheese entirely. Ensure your hummus and tortillas contain no animal products. Consider adding tahini or nutritional yeast for extra richness and depth.
- → What spreads work instead of hummus?
Roasted garlic spread, white bean hummus, or mashed avocado all work wonderfully. Tzatziki sauce adds a cool, creamy Mediterranean element with tangy yogurt flavor.
- → Why does my wrap fall apart when I roll it?
Don't overfill—keep ingredients centered and avoid soggy ingredients. Fold the sides in first before rolling upward. Tortillas warm slightly soften and become more pliable, so consider warming them gently.
- → What beverages pair well with this meal?
Crisp white wines like Sauvignon Blanc or Pinot Grigio complement Mediterranean flavors beautifully. Sparkling water with lemon, iced herbal tea, or fresh lemonade offer refreshing non-alcoholic options.