Mediterranean Feta Wrap Recipe

This Mediterranean feta wrap is a quick and healthy meal option, perfect for lunch or a light dinner. Packed with fresh vegetables, creamy feta cheese, and a zesty dressing, it offers a burst of flavor in every bite.

The recipe is simple and can be customized with your favorite ingredients. It’s ideal for meal prep or a refreshing snack on the go.

Ingredients That Shine

The Mediterranean feta wrap is a delightful combination of fresh ingredients that not only taste great but also provide a visual feast.

Fresh spinach serves as the base, offering a crisp texture and vibrant green color.

Adding diced tomatoes brings a juicy sweetness, while cucumber slices contribute a refreshing crunch.

Kalamata olives add a briny depth, perfectly complementing the creamy crumbled feta cheese.

All these elements come together in a soft tortilla, creating a harmonious blend of flavors and textures.

Each bite is a celebration of the Mediterranean, making it a perfect choice for a light meal or snack.

Preparation Made Simple

Preparing this wrap is a breeze, taking just about 15 minutes from start to finish.

Begin by washing and chopping the fresh vegetables.

Next, whip up a quick dressing using olive oil, lemon juice, salt, and pepper.

This simple dressing enhances the flavors of the fillings without overpowering them.

Once everything is prepped, lay the tortillas flat and layer the ingredients, starting with spinach, followed by tomatoes, cucumbers, olives, and feta.

Drizzle the dressing over the top before rolling the wrap tightly.

Serving Suggestions

The Mediterranean feta wrap is versatile and can be served in various ways.

For a casual lunch, cut the wrap in half to showcase the colorful ingredients and serve it on a wooden board.

Add a small bowl of dressing on the side for those who prefer a little extra flavor.

This wrap also makes for an excellent picnic option; simply wrap it in foil for easy transport.

Pair it with a side of fresh fruit or a light salad to create a balanced meal.

Nutritional Benefits

This wrap is not only delicious but also packed with nutritional benefits.

With approximately 350 calories per serving, it provides a satisfying meal without the guilt.

The combination of vegetables and feta cheese offers a good source of vitamins, minerals, and protein.

Healthy fats from the olive oil and olives contribute to heart health, making this wrap a smart choice for those looking to maintain a balanced diet.

Customization Options

One of the best aspects of the Mediterranean feta wrap is its versatility.

Feel free to customize the ingredients based on personal preferences or seasonal availability.

Add grilled chicken or chickpeas for extra protein, or swap out the feta for a different cheese like goat cheese or mozzarella.

Fresh herbs like parsley or dill can also be included for an added burst of flavor.

The possibilities are endless, allowing you to make this wrap your own.

Creating a Rustic Presentation

The presentation of the Mediterranean feta wrap adds to its appeal.

Serving it on a rustic wooden board enhances the warm and inviting feel of the dish.

The contrast of the colorful ingredients against the wood creates an eye-catching display.

Consider garnishing the plate with extra olives or herbs for a polished look.

This wrap not only tastes great but also looks stunning, making it perfect for gatherings or a simple family meal.

Easy Mediterranean Feta Wrap Recipe

This wrap features a combination of crisp lettuce, ripe tomatoes, cucumbers, olives, and crumbled feta cheese, all wrapped in a soft tortilla. The recipe takes about 15 minutes to prepare and serves 2 people.

Ingredients

• 2 large tortillas or wraps
• 1 cup fresh spinach or mixed greens
• 1 medium tomato, diced
• 1/2 cucumber, sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs (like parsley or dill) for garnish, optional

Instructions

1. Prepare the Vegetables: Wash and chop the spinach, tomato, cucumber, and olives.
2. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Assemble the Wrap: Lay the tortillas flat and layer the spinach, diced tomato, cucumber slices, olives, and crumbled feta cheese on top.
4. Drizzle the Dressing: Pour the dressing evenly over the fillings.
5. Wrap It Up: Fold in the sides of the tortilla and roll it tightly from the bottom to the top.
6. Serve: Cut the wrap in half and serve immediately, or wrap in foil for an on-the-go meal.

Cook and Prep Times

• Prep Time: 10 minutes
• Total Time: 15 minutes

• Servings: 2 wraps
• Calories: 350kcal
• Fat: 22g
• Protein: 10g
• Carbohydrates: 30g