11 Greek Inspired Wrap Recipes for Quick Grab and Go Eating

When life gets busy, I’ve come to appreciate quick and flavorful meals that don’t skimp on taste. That’s why I’ve put together these 11 Greek-inspired wrap recipes that are perfect for those hectic days. Each wrap is packed with traditional favorites like feta and tzatziki, all neatly bundled for easy eating. Curious about creating these delicious wraps that fit effortlessly into your schedule? Let’s explore these tasty options together.

Classic Chicken Souvlaki Wrap

The Classic Chicken Souvlaki Wrap is a delightful dish that brings the vibrant flavors of Greece right to your table. This dish features marinated chicken skewers grilled to perfection, wrapped in warm pita bread along with fresh vegetables and a tangy tzatziki sauce. It’s a perfect meal for gatherings, picnics, or a quick weeknight dinner. The marinade enhances the chicken’s flavor, making each bite juicy and satisfying.

To create the perfect Chicken Souvlaki Wrap, you’ll need to take your time with the marination process, allowing the chicken to absorb all the wonderful Mediterranean spices. Pairing it with fresh toppings like tomatoes, onions, and lettuce adds a revitalizing crunch, while the tzatziki sauce ties the entire dish together with its creamy, cooling properties. Get ready to impress your family and friends with this classic Greek street food!

Ingredients (Serving Size: 4-6 people)

• 1.5 lbs boneless, skinless chicken breasts
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 4-6 pita breads
• 1 cup lettuce, shredded
• 1 cup tomatoes, diced
• 1/2 cup red onion, thinly sliced
• 1 cup tzatziki sauce

Cooking Instructions

1. Prepare the Marinade: In a mixing bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, black pepper, and paprika until well combined. This marinade is essential as it infuses the chicken with flavor and keeps it moist during cooking.
2. Marinate the Chicken: Cut the chicken breasts into 1-inch cubes and add them to the marinade. Stir to guarantee all the chicken pieces are well-coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, preferably overnight. This allows the chicken to absorb the flavors of the marinade.
3. Skewer the Chicken: After marination, preheat your grill to medium-high heat. Thread the marinated chicken pieces onto skewers, leaving a little space between each piece to guarantee even cooking. If using wooden skewers, soak them in water for about 30 minutes before grilling to prevent burning.
4. Grill the Chicken: Place the skewers on the grill and cook for about 10-12 minutes, turning occasionally until the chicken is cooked through and has nice grill marks. The internal temperature of the chicken should reach 165°F (75°C).
5. Warm the Pita Bread: While the chicken is grilling, warm the pita bread on the grill for about 1-2 minutes on each side until they’re soft and pliable.
6. Assemble the Wraps: Once the chicken is done, remove it from the skewers. Place a few pieces of grilled chicken in the center of each warm pita. Top with shredded lettuce, diced tomatoes, sliced red onions, and a generous dollop of tzatziki sauce.
7. Wrap and Serve: Fold the sides of the pita over the filling and wrap it tightly. Serve immediately with additional tzatziki on the side if desired.

Extra Tips

For a more flavorful wrap, consider adding additional toppings such as feta cheese, olives, or even cucumber slices. If you want to save time, you can also use store-bought tzatziki sauce, but making your own from scratch can elevate the flavor remarkably.

Don’t hesitate to experiment with the marinade by adding herbs like thyme or rosemary, or spices like cumin for a unique twist. Enjoy your delicious Classic Chicken Souvlaki Wraps!

Mediterranean Veggie Wrap

The Mediterranean Veggie Wrap is a delicious and healthy option that brings the vibrant flavors of the Mediterranean region right to your table. Packed with fresh vegetables, creamy hummus, and a sprinkle of feta cheese, this wrap makes for a perfect lunch or light dinner. Not only is it nutritious, but it’s also incredibly easy to prepare, making it an ideal choice for busy weeknights or a quick meal on the go.

With its colorful presentation and satisfying texture, this wrap is sure to please both vegetarians and meat-lovers alike. To elevate your Mediterranean Veggie Wrap further, consider adding your favorite herbs and spices. Fresh ingredients like basil, parsley, or even a dash of lemon juice can enhance the flavors and provide an extra burst of freshness.

Whether you’re serving it at a picnic, packing it for lunch, or enjoying it at home, this wrap is versatile enough to cater to any occasion. Let’s explore the ingredients and steps to create this delightful dish.

Ingredients (Serving Size: 4-6 people)

• 4 large whole wheat or spinach tortillas
• 1 cup hummus (store-bought or homemade)
• 1 cup shredded carrots
• 1 cup sliced cucumbers
• 1 cup cherry tomatoes, halved
• 1 cup bell peppers, sliced (any color)
• 1 cup mixed greens (such as spinach, arugula, or lettuce)
• 1/2 cup crumbled feta cheese
• 1/4 cup black olives, sliced (optional)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh herbs (such as basil or parsley) for garnish (optional)

Cooking Instructions

1. Prepare the Base: Lay out the whole wheat or spinach tortillas on a clean, flat surface. This will be the base for your Mediterranean Veggie Wrap, so ensuring they’re soft and pliable is essential.
2. Spread the Hummus: Evenly spread about 1/4 cup of hummus onto each tortilla, leaving a small border around the edges. The hummus not only adds flavor but also acts as a binding agent for the veggies.
3. Add the Vegetables: Layer the shredded carrots, sliced cucumbers, halved cherry tomatoes, and sliced bell peppers over the hummus on each tortilla. Feel free to adjust the amounts based on your personal preferences.
4. Incorporate Mixed Greens: Add a handful of mixed greens on top of the vegetables. This will add crunch and freshness to your wraps and enhance their nutritional value.
5. Sprinkle with Feta and Olives: Evenly distribute the crumbled feta cheese and sliced black olives (if using) over the top of the veggies. The feta adds creaminess and a tangy flavor that complements the other ingredients.
6. Season and Drizzle: Lightly drizzle olive oil over the fillings and season with salt and pepper to taste. This step elevates the flavors and ties the components together.
7. Wrap it Up: Starting from one edge, carefully roll the tortilla tightly around the filling, tucking in the sides as you go to secure the ingredients inside. Repeat this step for each tortilla.
8. Slice and Serve: Once wrapped, slice each Mediterranean Veggie Wrap in half diagonally for easy handling. Arrange them on a platter, and garnish with fresh herbs if desired.

Extra Tips

When making Mediterranean Veggie Wraps, feel free to customize the ingredients according to the season or your taste preferences. You can add roasted vegetables for an extra depth of flavor or use different types of cheese like goat cheese or mozzarella.

Additionally, if you prefer a warm wrap, consider grilling them on a panini press or skillet for a few minutes to achieve a crispy exterior and melted cheese. These wraps can also be made in advance and stored in the refrigerator for a quick grab-and-go meal, just be sure to wrap them tightly in foil or plastic wrap to keep them fresh.

Greek Salad Wrap With Feta

The Greek Salad Wrap with Feta is a delightful fusion of fresh Mediterranean flavors wrapped in a soft tortilla, making it a perfect on-the-go meal or a light lunch option. This wrap takes inspiration from the classic Greek salad, incorporating crunchy vegetables, briny feta cheese, and a zesty dressing. It isn’t only quick to prepare but also packed with nutrients, making it ideal for a healthy diet.

In this recipe, you’ll learn to create a colorful and satisfying wrap that showcases the vibrant ingredients typical of Greek cuisine. The combination of crisp cucumbers, ripe tomatoes, red onions, and olives, along with a generous crumble of feta cheese, brings a burst of flavor to each bite. With a few simple steps, you can have a delicious Greek Salad Wrap ready to enjoy, whether at home or on a picnic.

Ingredients (serves 4-6)

• 4 large whole wheat or spinach tortillas
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking Instructions

1. Prepare the Vegetables: Start by washing and chopping your fresh vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion. Make sure to cut them into bite-sized pieces for easy wrapping and eating.
2. Combine Ingredients: In a large mixing bowl, add the chopped tomatoes, cucumber, bell pepper, red onion, Kalamata olives, and crumbled feta cheese. Gently toss these ingredients together to combine them evenly.
3. Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. This dressing will enhance the flavors of the vegetables and feta.
4. Dress the Salad: Pour the dressing over the mixed salad ingredients in the large bowl. Toss gently to guarantee all the vegetables are well-coated with the dressing.
5. Assemble the Wraps: Lay out the tortillas on a flat surface. Spoon an equal amount of the Greek salad mixture onto the center of each tortilla. Be careful not to overfill to guarantee that they can be wrapped properly.
6. Wrap It Up: Fold in the sides of the tortilla first, then roll it from the bottom up to encase the filling securely. Repeat this process for each tortilla until all the wraps are assembled.
7. Serve: Cut the wraps in half diagonally for easy handling and serve immediately. You can also wrap them in foil or parchment paper if you’re taking them to go.

Extra Tips

To enhance the flavor of your Greek Salad Wrap, consider adding grilled chicken or chickpeas for extra protein. Additionally, using fresh herbs like dill or mint can elevate the taste even further. If you prefer a spicier kick, a sprinkle of crushed red pepper flakes can be added to the dressing.

These wraps are best enjoyed fresh but can be stored in the refrigerator for a few hours if wrapped tightly.

Lamb Gyro Wrap

Lamb Gyro Wrap is a delightful Greek dish that combines tender, spiced lamb, fresh vegetables, and creamy tzatziki sauce, all wrapped in a warm pita bread. This dish isn’t only appetizing but also versatile enough to be served as a quick lunch or a satisfying dinner. The combination of flavors—savory lamb, crisp lettuce, juicy tomatoes, and cool cucumber—makes each bite an experience to savor.

Making Lamb Gyro Wrap at home allows you to customize the ingredients to your taste, whether you prefer more spice in your meat or extra toppings in your wrap. This recipe is designed to serve 4-6 people, making it perfect for a family meal or a gathering with friends. With a little preparation and the right ingredients, you can recreate this classic Greek dish in your kitchen.

Ingredients (Serves 4-6):

• 1.5 pounds lamb shoulder, trimmed and cut into thin strips
• 4 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ cup olive oil
• 4-6 pita breads
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1 cup diced cucumber
• ½ red onion, thinly sliced
• 1 cup tzatziki sauce
• Fresh parsley, chopped (for garnish)

Cooking Instructions:

1. Marinate the Lamb: In a large bowl, combine the lamb strips with minced garlic, dried oregano, ground cumin, smoked paprika, salt, black pepper, and olive oil. Mix well until all the lamb pieces are coated with the marinade. Cover the bowl with plastic wrap and let it marinate in the refrigerator for at least 1 hour, or ideally overnight for better flavor absorption.
2. Cook the Lamb: Heat a large skillet or grill pan over medium-high heat. Once hot, add the marinated lamb strips in a single layer, making sure not to overcrowd the pan. Cook for about 4-5 minutes on each side until the lamb is browned and cooked through. You may need to do this in batches. Once cooked, remove from heat and let rest for a few minutes.
3. Prepare the Toppings: While the lamb is resting, prepare the fresh toppings. Dice the tomatoes and cucumber, shred the lettuce, and thinly slice the red onion. Arrange these ingredients on a serving platter so they’re ready to assemble the wraps.
4. Warm the Pita: To warm the pita breads, you can either place them in a dry skillet over low heat for about 1-2 minutes per side or wrap them in aluminum foil and heat in a preheated oven at 350°F (175°C) for about 5-7 minutes.
5. Assemble the Wraps: To assemble each wrap, take a warm pita bread and layer it with a few slices of cooked lamb, followed by shredded lettuce, diced tomatoes, cucumber, and red onion. Drizzle a generous amount of tzatziki sauce on top and sprinkle with chopped parsley. Fold the pita over the filling and wrap it tightly.
6. Serve: Serve the Lamb Gyro Wraps immediately while they’re warm, with extra tzatziki sauce on the side if desired.

Extra Tips:

When preparing Lamb Gyro Wraps, consider making extra tzatziki sauce as it adds a revitalizing touch that balances the richness of the lamb. You can also use a mix of meats, such as chicken or beef, depending on your preference.

For a spicier kick, add sliced jalapeños or a sprinkle of red pepper flakes to the wrap. Additionally, feel free to experiment with your favorite vegetables or toppings, such as feta cheese or olives, to enhance the Mediterranean flavors.

Spinach and Feta Rice Wrap

If you’re searching for a quick, healthy, and delicious option for lunch or a light dinner, seek no further than the Spinach and Feta Rice Wrap. This Mediterranean-inspired dish combines the savory flavors of sautéed spinach with the tanginess of feta cheese, all wrapped up in a soft tortilla.

Not only is it packed with nutrients, but it also makes for an excellent meal prep option, allowing you to enjoy it on the go or as a revitalizing meal at home.

The versatility of this wrap is one of its best features. You can easily add in other ingredients like grilled chicken or chickpeas for extra protein, or customize the seasonings to suit your taste.

Perfect for a family meal or a gathering of friends, the Spinach and Feta Rice Wrap will impress everyone with its vibrant flavors and satisfying texture.

Ingredients (Serves 4-6)

• 2 cups cooked rice (white or brown)
• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 4-6 large tortillas (whole wheat or regular)
• Optional: Tzatziki sauce for serving

Cooking Instructions

1. Sauté the Vegetables: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent and fragrant, about 3-4 minutes. This step builds the base flavor for the wrap.
2. Add Spinach: Stir in the chopped spinach and cook for an additional 2-3 minutes, or until the spinach has wilted down. Make sure to stir continuously so that the spinach doesn’t burn and evenly cooks.
3. Mix in Rice and Feta: Once the spinach has wilted, add the cooked rice to the skillet along with the crumbled feta cheese. Season with oregano, salt, and pepper. Stir everything together until well combined, allowing the feta to slightly melt and coat the rice and spinach.
4. Prepare Tortillas: Warm the tortillas in a separate pan or microwave until they’re pliable. This makes them easier to roll without tearing.
5. Assemble the Wraps: Place a generous portion of the spinach and feta rice mixture in the center of each tortilla. Fold in the sides and roll tightly from the bottom up to create a wrap. Repeat with all tortillas.
6. Serve: Slice the wraps in half and serve immediately, or wrap them in foil for an on-the-go meal. If desired, serve with a side of tzatziki sauce for dipping.

Extra Tips

For an added kick of flavor, consider adding fresh herbs such as dill or parsley to the filling. Additionally, if you prefer a bit of crunch, you can incorporate diced cucumbers or bell peppers into the mixture.

Make sure to adjust the seasoning to your preference, and feel free to experiment with different types of cheese for a unique twist!

Tuna Tzatziki Wrap

The Tuna Tzatziki Wrap is a delightful Greek-inspired dish that combines the flavors of fresh tuna with a creamy and tangy tzatziki sauce. This wrap isn’t only delicious but also quick and easy to prepare, making it a perfect option for lunch or a light dinner. The combination of fresh vegetables, herbs, and the rich taste of tuna creates a meal that’s both satisfying and invigorating.

Using whole wheat or spinach wraps, this dish is nutritious and versatile. Feel free to customize your wrap by adding other vegetables or herbs that you enjoy. Whether you’re serving it for a family meal or packing it for a picnic, the Tuna Tzatziki Wrap is sure to please everyone at the table.

Ingredients (serves 4-6 people):

• 2 (5 oz) cans of tuna in water, drained
• 1 cup of Greek yogurt
• 1/2 cup of cucumber, finely diced
• 2 cloves of garlic, minced
• 1 tablespoon of fresh dill, chopped (or 1 teaspoon dried dill)
• 1 tablespoon of lemon juice
• Salt and pepper to taste
• 4-6 whole wheat or spinach wraps
• 1 cup of mixed greens (such as spinach and arugula)
• 1 cup of cherry tomatoes, halved
• 1/2 cup of red onion, thinly sliced

Cooking Instructions:

1. Prepare the Tzatziki Sauce: In a medium bowl, combine the Greek yogurt, finely diced cucumber, minced garlic, chopped dill, lemon juice, salt, and pepper. Mix well until all ingredients are fully incorporated. This sauce adds a creamy, tangy flavor that perfectly complements the tuna.
2. Mix the Tuna: In a separate bowl, flake the drained tuna with a fork. Add half of the prepared tzatziki sauce to the tuna and mix until well combined. This will help to enhance the flavor of the tuna and create a cohesive filling for the wrap.
3. Prepare the Wraps: Lay out the whole wheat or spinach wraps on a clean surface. Spread a generous amount of the remaining tzatziki sauce over each wrap, leaving a small border around the edges. This will add moisture and flavor to the wraps.
4. Assemble the Wraps: Evenly distribute the tuna mixture onto each wrap, followed by a layer of mixed greens, halved cherry tomatoes, and sliced red onion. Be careful not to overfill, as this will make it difficult to wrap them tightly.
5. Wrap and Serve: Starting from one end, carefully roll the wrap tightly, tucking in the sides as you go to secure the filling. Once wrapped, slice each wrap in half diagonally for easier handling. Serve the Tuna Tzatziki Wraps immediately, or wrap them in foil for an on-the-go meal.

Extra Tips:

For added crunch, consider including some sliced bell peppers or shredded carrots in your wraps. You can also swap out the tuna for grilled chicken or chickpeas for a different protein option.

If you have time, allow the tzatziki sauce to chill in the refrigerator for at least 30 minutes before using it; this will enhance the flavors and make your wraps even more delicious!

Roasted Red Pepper and Hummus Wrap

If you’re looking for a quick and delicious meal that’s packed with flavor and nutrition, the Roasted Red Pepper and Hummus Wrap is a perfect choice. This vibrant wrap combines the rich taste of roasted red peppers with the creamy texture of hummus, creating a satisfying and healthy dish.

Ideal for lunch, dinner, or a snack, these wraps aren’t only easy to make but also customizable to suit your taste preferences. You can add a variety of fresh vegetables, proteins, or spices to elevate this dish even further.

The beauty of this wrap lies in its simplicity and versatility. You can prepare it for a family meal, a picnic, or even meal prep for the week ahead. With fresh ingredients and minimal cooking required, this wrap is a great way to enjoy the flavors of the Mediterranean while keeping your meal light and invigorating.

Let’s explore the ingredients and steps to make this delightful Roasted Red Pepper and Hummus Wrap for 4-6 people.

Ingredients

• 4-6 large whole wheat or spinach tortillas
• 1 cup roasted red peppers, sliced (jarred or homemade)
• 1 cup hummus (store-bought or homemade)
• 1 cup baby spinach or mixed greens
• 1 medium cucumber, thinly sliced
• 1 medium carrot, shredded
• 1 avocado, sliced
• Feta cheese, crumbled (optional)
• Olive oil (for drizzling)
• Salt and pepper (to taste)

Instructions

1. Prepare the Ingredients: Gather all your ingredients and prepare fresh vegetables. Slice the cucumber and avocado, shred the carrot, and confirm the roasted red peppers are ready for assembly. This will make the wrapping process quick and easy.
2. Spread the Hummus: Lay out each tortilla on a clean surface or cutting board. Using a spatula or the back of a spoon, spread a generous layer of hummus over each tortilla, leaving about an inch around the edges for easy wrapping.
3. Layer the Vegetables: Start layering the vegetables on top of the hummus. Begin with a handful of baby spinach or mixed greens, followed by the sliced cucumber, shredded carrot, and roasted red peppers. Add avocado slices on top, and sprinkle with feta cheese if desired.
4. Season the Filling: Drizzle a little olive oil over the vegetables and add a pinch of salt and pepper to enhance the flavors. This step is optional but adds a nice touch.
5. Wrap it Up: Carefully fold in the sides of the tortilla, then start rolling from the bottom to the top, ensuring that the filling stays inside as you roll. Tuck in the ends as you go for a secure wrap. Repeat this process for all tortillas.
6. Slice and Serve: Once all wraps are rolled, slice them in half diagonally for an appealing presentation. Arrange them on a serving platter and enjoy immediately, or wrap them in foil or parchment paper for later.

Extra Tips

For an added depth of flavor, consider grilling the wraps on a panini press or skillet for a few minutes until they’re warm and slightly crispy. This not only enhances the taste but also helps to meld the flavors together.

Additionally, feel free to experiment with the ingredients; adding grilled chicken, chickpeas, or even different spreads like tzatziki can provide a unique twist to this versatile wrap. Enjoy your culinary creation!

Grilled Shrimp and Avocado Wrap

The Grilled Shrimp and Avocado Wrap is a delightful and invigorating meal that embodies the vibrant flavors of Greek cuisine. This wrap combines juicy, marinated shrimp with creamy avocado, crisp vegetables, and a zesty dressing, all tucked inside a soft flatbread. Perfect for a light lunch or a satisfying dinner, it’s not only delicious but also easy to prepare, making it a great option for busy weeknights or casual gatherings.

To elevate the dish, consider adding a sprinkle of feta cheese and a squeeze of fresh lemon juice for an authentic Greek touch. The combination of shrimp and avocado provides a rich, satisfying bite, while the fresh veggies add a crunch that complements the creaminess of the avocado. This dish is sure to impress your family and friends, making it a perfect addition to your summer menu.

Ingredients (serving size: 4-6 people)

• 1 lb large shrimp, peeled and deveined
• 2 ripe avocados, sliced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 cup red onion, thinly sliced
• 4-6 whole wheat or spinach flatbreads
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Feta cheese, for topping (optional)
• Fresh parsley, chopped, for garnish (optional)

Cooking Instructions

1. Marinate the Shrimp: In a large bowl, combine the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Add the shrimp and toss to coat evenly. Cover the bowl and let it marinate in the refrigerator for at least 30 minutes to allow the flavors to meld.
2. Grill the Shrimp: Preheat your grill or grill pan over medium-high heat. Once hot, add the marinated shrimp in a single layer. Grill for about 2-3 minutes per side, or until the shrimp turn pink and opaque. Remove from the grill and set aside.
3. Prepare the Wraps: While the shrimp are grilling, prepare your flatbreads. If desired, you can warm them slightly on the grill or in a skillet for a few seconds on each side.
4. Assemble the Wraps: Lay a flatbread on a clean surface, and layer with sliced avocado, grilled shrimp, cherry tomatoes, cucumber, and red onion. If using, sprinkle some feta cheese on top for added flavor.
5. Wrap It Up: Fold in the sides of the flatbread, then roll it up tightly from the bottom to the top. Repeat the process with the remaining flatbreads and fillings.
6. Serve: Cut each wrap in half diagonally and arrange them on a platter. Garnish with fresh parsley and serve immediately with extra lemon wedges on the side.

Extra Tips

For an extra burst of flavor, consider adding a homemade tzatziki sauce made with Greek yogurt, cucumber, garlic, and dill as a spread inside the wrap. This will enhance the Greek theme and provide an invigorating contrast to the grilled shrimp and avocado.

Additionally, feel free to customize the veggies based on what you have on hand or prefer; bell peppers or spinach can make great additions. Enjoy your delicious Grilled Shrimp and Avocado Wrap!

Quinoa Tabbouleh Wrap

Quinoa Tabbouleh Wrap is a revitalizing and healthy dish that brings the vibrant flavors of Mediterranean cuisine to your table. Perfect for a light lunch or a satisfying dinner, this wrap combines the traditional elements of tabbouleh—such as parsley, mint, tomatoes, and cucumbers—with protein-packed quinoa, all wrapped in a soft flatbread.

This dish not only delights the palate but also offers a nourishing option that’s gluten-free and full of nutrients.

In this recipe, you’ll learn how to prepare a flavorful quinoa salad that serves as the filling for your wraps. The combination of fresh herbs, zesty lemon, and crunchy vegetables creates a delightful contrast in textures and flavors.

Whether you’re meal prepping for the week or hosting a gathering, these wraps are sure to impress your guests and leave them asking for the recipe!

Ingredients (serves 4-6 people):

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup fresh parsley, finely chopped
• ½ cup fresh mint, finely chopped
• 1 cup cherry tomatoes, diced
• 1 cucumber, diced
• ¼ cup red onion, finely chopped
• ½ cup lemon juice (about 2-3 lemons)
• ¼ cup olive oil
• Salt and pepper to taste
• 4-6 whole wheat wraps or pita bread
• Optional: crumbled feta cheese for serving

Cooking Instructions:

1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat, then reduce to a simmer. Cover and cook for about 15 minutes or until the quinoa is fluffy and the water is absorbed.

Remove from heat and let it sit for 5 minutes before fluffing with a fork.

2. Prepare the Vegetables: While the quinoa is cooking, chop the parsley, mint, cherry tomatoes, cucumber, and red onion. Make sure to chop them finely to promote even distribution in the wrap.

3. Make the Dressing: In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Taste and adjust the seasoning as necessary. This dressing will enhance the flavors of the fresh ingredients.

4. Combine Ingredients: In a large bowl, combine the cooked quinoa, chopped parsley, mint, cherry tomatoes, cucumber, and red onion. Pour the dressing over the mixture and toss gently to combine all the ingredients evenly.

5. Assemble the Wraps: Lay out your whole wheat wraps or pita bread. Spoon a generous portion of the quinoa tabbouleh mixture onto each wrap, ensuring it’s not overfilled to avoid spills.

If desired, sprinkle with crumbled feta cheese for added flavor.

6. Roll the Wraps: Starting from one end, carefully roll the wrap tightly, tucking in the sides as you go to create a secure wrap. Slice in half diagonally for easy handling.

7. Serve: Arrange the wraps on a platter and serve immediately. You can also chill them for about 30 minutes before serving for a revitalizing treat.

Extra Tips:

For an added layer of flavor, consider toasting the quinoa in a dry pan for a few minutes before cooking it. This enhances the nutty flavor of the quinoa.

Additionally, feel free to customize your wrap by adding other ingredients like roasted vegetables or chickpeas for more protein. These wraps can be stored in an airtight container in the refrigerator for up to 2 days, making them a great option for meal prep.

Falafel and Tahini Wrap

Falafel and Tahini Wraps are a delightful fusion of flavors that embody the essence of Mediterranean cuisine. These wraps combine crispy, golden-brown falafel made from ground chickpeas and a blend of fresh herbs and spices, all enveloped in a soft and warm pita. The creamy tahini sauce adds a rich, nutty flavor that complements the falafel perfectly.

Whether enjoyed as a quick lunch or a satisfying dinner, these wraps are sure to please both vegetarians and meat-lovers alike. Making Falafel and Tahini Wraps is a wonderful way to embrace the vibrant flavors of Greek-inspired cuisine. The use of fresh vegetables like lettuce, tomatoes, and cucumbers adds crunch and freshness, while the tahini sauce provides a creamy texture that ties all the ingredients together.

This dish isn’t only delicious but also packed with protein, making it a healthy meal option. Prepare to impress your family and friends with this easy-to-make, satisfying wrap!

Ingredients (Serves 4-6)

• 1 cup dried chickpeas (soaked overnight)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon baking powder
• Salt and pepper to taste
• Oil for frying
• 4-6 pita breads
• 1 cup lettuce, chopped
• 1 tomato, diced
• 1 cucumber, diced

For Tahini Sauce:

• 1/2 cup tahini
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• Water to thin
• Salt to taste

Cooking Instructions

1. Prepare the Falafel Mixture: In a food processor, combine the soaked chickpeas, chopped onion, minced garlic, fresh parsley, fresh cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse the mixture until it forms a coarse paste. Be careful not to over-process; you want the mixture to have some texture.
2. Shape the Falafel: Once the mixture is ready, use your hands to form small balls or patties, about 1 inch in diameter. Place them on a plate lined with parchment paper as you shape the rest.
3. Heat the Oil: In a deep skillet or frying pan, heat about 2 inches of oil over medium heat. To test if the oil is hot enough, drop a small piece of the falafel mixture into the oil; it should sizzle immediately.
4. Fry the Falafel: Carefully add the falafel balls to the hot oil in batches, ensuring not to overcrowd the pan. Fry them for about 3-4 minutes on each side until they’re golden brown and crispy. Use a slotted spoon to remove them and place them on a paper towel-lined plate to drain excess oil.
5. Make the Tahini Sauce: In a small bowl, whisk together the tahini, lemon juice, minced garlic, and salt. Gradually add water until the sauce reaches your desired consistency; it should be smooth and pourable.
6. Assemble the Wraps: Take a pita bread and layer it with chopped lettuce, diced tomatoes, and cucumbers. Add a few falafel balls on top and drizzle generously with tahini sauce. Fold the pita over to form a wrap, and repeat with the remaining ingredients.

Extra Tips

For an added burst of flavor, consider including pickled vegetables or olives in your wrap. If you prefer a baked version of falafel, you can place the shaped falafel on a baking sheet, brush them lightly with oil, and bake at 375°F (190°C) for about 25-30 minutes, flipping halfway through for even cooking.

Additionally, feel free to customize your wrap with other toppings like feta cheese, red onion, or a spicy sauce for a kick!

Eggplant Moussaka Wrap

Eggplant Moussaka is a classic Greek dish that layers roasted eggplant, spiced ground meat, and creamy béchamel sauce, creating a comforting and hearty meal.

However, for a modern twist, we transform this traditional recipe into a convenient wrap, perfect for lunch or dinner. The Eggplant Moussaka Wrap captures all the flavors of the original dish while making it easy to enjoy on the go.

In this recipe, we use grilled eggplant slices as the base, which are filled with a savory mixture of ground lamb (or beef), tomatoes, onions, and spices. This filling is then topped with a rich béchamel sauce and wrapped in soft pita or flatbreads, making for a delicious and satisfying meal. This dish serves 4-6 people, ensuring that everyone can indulge in this Greek-inspired delight.

Ingredients (Serves 4-6):

• 2 large eggplants, sliced lengthwise
• 1 pound ground lamb or beef
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 can (14 ounces) diced tomatoes
• 1 teaspoon cinnamon
• 1 teaspoon oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup béchamel sauce (store-bought or homemade)
• 4-6 pita breads or flatbreads
• Olive oil for grilling
• Fresh parsley for garnish (optional)

Cooking Instructions:

1. Prepare the Eggplant:

Begin by slicing the eggplants lengthwise into 1/4-inch thick slices. Sprinkle them with salt and let them sit for about 30 minutes to draw out excess moisture and bitterness.

After 30 minutes, rinse the slices under cold water and pat them dry with paper towels.

2. Grill the Eggplant:

Heat a grill or grill pan over medium-high heat. Brush the eggplant slices with olive oil on both sides and grill them for about 4-5 minutes on each side, until they’re tender and have nice grill marks. Set aside.

3. Cook the Meat Mixture:

In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion becomes translucent.

Add the ground lamb or beef to the skillet, breaking it apart with a spoon. Cook until browned, about 6-8 minutes.

4. Add the Tomatoes and Spices:

Stir in the diced tomatoes, cinnamon, oregano, salt, and black pepper into the meat mixture. Allow it to simmer for about 10-15 minutes, letting the flavors meld together.

Remove from heat and set aside.

5. Assemble the Wraps:

Take a pita or flatbread and lay a slice of grilled eggplant in the center. Spoon a generous amount of the meat mixture over the eggplant, followed by a drizzle of béchamel sauce.

6. Wrap It Up:

Carefully fold the sides of the pita or flatbread over the filling and then roll from the bottom up to secure the filling inside.

Repeat this process for the remaining wraps.

7. Serve and Garnish:

Place the wrapped moussaka on a plate and garnish with fresh parsley if desired. Serve immediately while warm.

Extra Tips:

To elevate the flavor of your Eggplant Moussaka Wrap, consider adding some crumbled feta cheese or kalamata olives to the filling for an extra burst of Mediterranean taste.

Additionally, if you want a healthier option, you can bake the eggplant slices instead of grilling them. Just brush them with olive oil, place on a baking sheet, and roast at 400°F (200°C) for about 20-25 minutes, flipping halfway through.

Enjoy your delicious Greek-inspired meal!