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    Home » Recipes » Mains

    Greek Wrap

    Published: Jul 17, 2022 by Ayeh Manfre 6 Comments

    JUMP TO RECIPE

    This healthy Greek Wrap is fresh and filled with veggies, chickpeas and a creamy tzatziki sauce. It will be your new favourite lunch!

    Greek Wrap with a greek salad mixture and chickpeas

    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.

    Jump to:
    • Ingredients and Substitutions
    • How to make Greek Wrap
    • Tips & Tricks
    • More Greek Style Recipes
    • Recipe
    • Comments
    Bowl of greek salad mixture and filling for the wrap

    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
    Ingredients to make a Greek Wrap

    How to make Greek Wrap

    Time needed: 8 minutes.

    1. Prepare veggies

      Dice the cucumber, tomatoes, capsicum, onion and olives into cubes and add to a large bowlChopped salad ingredients in a bowl to make a greek wrap

    2. Add chickpeas and feta

      Add the chickpeas and crumble over the feta cheeseChickpeas and feta added to chopped ingredients bowl

    3. Make dressing and mix

      Add the dressing ingredients to a small bowl or jar and stir together. Pour over the salad and mix altogether Salad dressing being poured on top of greek salad bowl

    4. 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 leafGreek wrap steps on how to assemble the wrap

    5. 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!

    Greek Wrap cut in half to show the inside

    Tips & Tricks

    1. 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
    2. 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
    3. 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
    4. When rolling the wrap, make sure to tuck in the top and bottom so that the ingredients don't fall out
    Greek Wrap cut in half with one piece being held up

    More Greek Style Recipes

    • Honey Glazed Halloumi
    • Greek Bruschetta
    • Vegan Tzatziki
    • Whipped Feta Dip
    • Spinach and Feta Triangles

    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 cut in half and stacked
    5 from 8 votes

    Greek Wrap

    This healthy Greek Wrap is fresh and filled with veggies, chickpeas and a creamy tzatziki sauce. It will be your new favourite lunch!
    Prep Time8 mins
    Cook Time0 mins
    Total Time8 mins
    Course: lunch, main, Main Course
    Cuisine: Greek, Mediterranean
    Keyword: healthy, meal prep, vegetarian
    Servings: 2
    Calories: 439kcal
    Author: Ayeh
    Pin Print Rate

    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!

    Video

    Nutrition

    Calories: 439kcal | Carbohydrates: 40g | Protein: 11g | Fat: 28g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Cholesterol: 18mg | Sodium: 871mg | Potassium: 349mg | Fiber: 8g | Sugar: 7g | Vitamin A: 3033IU | Vitamin C: 18mg | Calcium: 258mg | Iron: 3mg

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    Reader Interactions

    Comments

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      Recipe Rating




    1. Katie

      July 17, 2022 at 11:57 pm

      What kind of wrap or pita do you use? Looks great!

      Reply
      • Ayeh Manfre

        August 12, 2022 at 9:52 pm

        This was a piadina dear 🙂 Hope you love it!

        Reply
    2. Russell D

      July 27, 2022 at 8:15 am

      5 stars
      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.

      Reply
      • Ayeh Manfre

        July 28, 2022 at 2:23 am

        Oh yay so great to hear Russell!!

        Reply
    3. Michael Lerro

      September 18, 2022 at 5:45 pm

      5 stars
      This was great! Healthy and tasty. Thanks Ayeh!

      Reply
      • Ayeh Manfre

        September 22, 2022 at 4:48 am

        Yay so glad you liked it!

        Reply

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