High Protein Mediterranean Veggie Wrap
Elevate your lunch game with this High Protein Mediterranean Veggie Wrap, a flavorful and nutrient-packed option that’s perfect for busy days or healthy meal prep. This recipe combines fiber-rich whole wheat wraps with a vibrant medley of fresh vegetables, including crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and zesty red onion. Protein-packed chickpeas take center stage, while creamy hummus and tangy feta cheese add irresistible Mediterranean flair. Tossed in a zesty olive oil and lemon dressing with a dash of oregano, every bite bursts with fresh, herby flavor. Featuring baby spinach for extra greens, this wrap is a satisfying, no-cook recipe that comes together in just 15 minutes. Great for vegetarians or anyone seeking a high-protein lunch idea, these wraps are delicious served fresh or perfect for a portable, make-ahead meal.
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Recipe Information
Ingredients
- 4 pieces Whole wheat wraps
- 400 grams Chickpeas
- 1 medium Cucumber
- 200 grams Cherry tomatoes
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 100 grams Feta cheese
- 200 grams Hummus
- 100 grams Baby spinach
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Drain and rinse the chickpeas and place them in a medium mixing bowl.
Dice the cucumber into small pieces. Quarter the cherry tomatoes and finely chop the red bell pepper and red onion.
Add the cucumber, tomatoes, bell pepper, and red onion to the chickpeas.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper.
Pour the dressing over the chickpea and vegetable mixture and toss to combine.
Lay one whole wheat wrap on a clean surface and spread a generous amount of hummus over its surface.
Place a handful of baby spinach leaves over the hummus, followed by a quarter portion of the chickpea-vegetable mixture.
Sprinkle 25 grams of feta cheese over the veggies.
Fold in the sides of the wrap, then roll it up tightly from the bottom. Repeat with the remaining wraps and ingredients.
Slice each wrap in half diagonally and serve immediately, or wrap them in foil for a convenient to-go meal.
Nutrition Facts
Calories |
2324 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.2 g | 137% | |
| Saturated Fat | 25.3 g | 127% | |
| Polyunsaturated Fat | 18.3 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 4323 mg | 188% | |
| Total Carbohydrate | 258.4 g | 94% | |
| Dietary Fiber | 65.4 g | 234% | |
| Total Sugars | 40.2 g | ||
| Protein | 87.9 g | 176% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1161 mg | 89% | |
| Iron | 28.8 mg | 160% | |
| Potassium | 3272 mg | 70% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
