This healthy Greek Wrap is fresh and filled with veggies, chickpeas and a creamy tzatziki sauce. It will be your new favourite lunch!
This healthy veggie Greek Wrap is fresh, light and will be your new favourite lunch!
Think of the classic flavours of your favourite Greek salad with the addition of chickpeas for protein.
It's then wrapped with homemade Tzatziki which is used as the creamy sauce…YUM!
Need more healthy lunch ideas? Then you must try my Grinder Salad, Vegan Sandwich and Healthy Tuna Salad.
This greek wrap is also great for meal prep too. Make a batch of the Greek salad then assemble your wrap on the day you’ll be eating it for a quick lunch.
It's also easily made vegan by using a vegan feta and yogurt like I have done here.
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Ingredients and Substitutions
- Cucumber, I always prefer using Persian or Lebanese cucumbers as they have more flavour, but any cucumber will also work. I also prefer leaving the skins on
- Cherry tomatoes give a light sweetness and pop when you bite into them, otherwise Roma tomatoes would be my second choice
- Bell pepper / capsicum, I've used a yellow pepper here as I love the flavour. Red pepper or green pepper will also be great
- Red onion, I don't like it to be too oniony, so I only use a small amount of red onion. You can also use more if you like
- Kalamata olives, you can't have a Greek salad without kalamata olives! The more the merrier in my opinion 🙂
- Feta cheese, always use a high quality Greek feta which makes it taste so much better. Vegan feta is also an option to make it fully vegan
- Chickpeas are added for protein. If you’re not vegan or vegetarian, you can also use grilled chicken breast or shredded chicken to make it a greek chicken wrap
- Tzatziki, I prefer making my own but you can also use store bought tzatziki. I usually make it with dairy free plant based yogurt, but traditionally its made with Greek yogurt
- Romaine lettuce leaves are used as the base of the wrap which hold the ingredients together
- Wrap you can use any wrap sandwich bread that you like, whether a whole wheat wrap, tortilla, piadina or even a pita bread. To make it low carb, use extra romaine lettuce to make a lettuce wrap instead
Dressing
- Extra virgin olive oil is the base of the dressing
- Vinegar, I've used white wine vinegar however apple cider vinegar, red wine vinegar or even lemon juice will work for the acidity
- Oregano is the traditional dried herb used in a Greek salad. Fresh dill would be great too
- Garlic, I don't like adding too much raw garlic so I use only half a small clove. You can of course increase the amount if you like
How to make Greek Wrap
Time needed: 8 minutes.
- Prepare veggies
Dice the cucumber, tomatoes, capsicum, onion and olives into cubes and add to a large bowl
- Add chickpeas and feta
Add the chickpeas and crumble over the feta cheese
- Make dressing and mix
Add the dressing ingredients to a small bowl or jar and stir together. Pour over the salad and mix altogether
- Assemble
Assemble the wrap by spreading the tzatziki sauce to the middle of the wrap lengthways. Place the romaine lettuce on top of the tzatziki in a strip and spoon half of the greek salad mixture into the lettuce leaf
- Roll and enjoy
Fold the top and bottom of the wrap in, then roll the wrap lengthways like a burrito. Slice in half and enjoy your Greek wrap!
Tips & Tricks
- Chop all the vegetables into approximately the same size cubes so its easier to eat. You’ll also then get a taste of all the fresh veggies with every bite
- If making extra for meal prep, make a larger salad and add the dressing on the day you’ll be eating it. This way, it will stay crisp and less soggy
- Soaking the onions in water for 10 minutes will remove the harsh onion flavour. I tend to do this step whenever using raw onion in a recipe
- When rolling the wrap, make sure to tuck in the top and bottom so that the ingredients don't fall out
More Greek Style Recipes
I love seeing your creations and remakes, so be sure to tag @cookingwithayeh and share your Greek Wrap photo on Instagram so I can share the love.
Recipe
Greek Wrap
Ingredients
- 1 Persian/ Lebanese cucumber
- 5 cherry tomatoes
- ¼ bell pepper/ capsicum
- ¼ small red onion
- 30 g kalamata olives
- 30 g feta cheese
- 60 g chickpeas
- 4 tablespoon tzatziki
- 2 romaine lettuce leaves
- 2 wraps or tortillas
Dressing
- 2 tablespoon extra virgin olive oil
- 2 tablespoon vinegar (I've used white wine vinegar)
- 1 teaspoon oregano
- ½ garlic clove
- Pinch of salt
Instructions
- Dice the cucumber, tomatoes, capsicum, onion and olives into cubes and add to a large bowl
- Add the chickpeas and crumble over the feta cheese
- Add the dressing ingredients to a small bowl or jar and stir together. Pour over the salad and mix together
- Assemble the wrap by spreading the tzatziki sauce to the middle of the wrap lengthways. Place the romaine lettuce on top of the tzatziki in a strip and spoon half of the greek salad mixture into the lettuce leaf
- Fold the top and bottom of the wrap in, then roll the wrap lengthways like a burrito. Slice in half and enjoy your Greek wrap!
Katie
What kind of wrap or pita do you use? Looks great!
Ayeh Manfre
This was a piadina dear 🙂 Hope you love it!
Russell D
Made the wrap exactly as the recipe with homemade tzatziki and it was wonderful. Using the romaine to keep it together is a great help. It will a new regular in my household. Thank you very much for sharing.
Ayeh Manfre
Oh yay so great to hear Russell!!
Michael Lerro
This was great! Healthy and tasty. Thanks Ayeh!
Ayeh Manfre
Yay so glad you liked it!