Greek Wrap

Ingredients

• 1Persian or Lebanese cucumber
• 5cherry tomatoes
• 1/4bell pepper
• 1/4 smallred onion
• 30 gKalamata olives
• 30 gfeta cheese
• 60 gchickpeas
• 4 tbsptzatziki
• 2romaine lettuce leaves
• 2wraps or tortillas
• 2 tbspextra virgin olive oil
• 2 tbspvinegar, such as white wine vinegar
• 1 tsporegano
• 1/2 clovegarlic
• 1 pinchsalt

Instructions

1. 1

   Chop the vegetables

   Dice the cucumber, tomatoes, bell pepper, red onion and olives into small cubes, then put them in a large bowl.

2. 2

   Add chickpeas

   Add the chickpeas to the bowl and crumble the feta over the top.

3. 3

   Mix the dressing

   Stir the olive oil, vinegar, oregano, garlic and salt together in a small bowl or jar. Pour the dressing over the salad and mix.

4. 4

   Fill the wraps

   Spread the tzatziki lengthways down the middle of each wrap. Arrange a romaine leaf in a strip over the tzatziki, then spoon half the Greek salad mixture into each leaf.

5. 5

   Roll and serve

   Fold in the top and bottom edges, then roll each wrap lengthways like a burrito. Slice each one in half and serve.

What is a Greek wrap?

This is a portable, Greek-inspired take on a salad wrap, bringing together familiar flavours such as feta, Kalamata olives, oregano and tzatziki. Rather than a traditional Greek dish, it is a quick way to wrap those flavours with crunchy vegetables and chickpeas.

The recipe works by keeping the salad fresh and tangy, while tzatziki adds a creamy layer inside the wrap. A romaine leaf gives the filling a crisp bed and helps keep the tortilla from becoming overwhelmed by the dressing.

Nutrition and macros by portion

The nutrition label shows one serving as written: 439 calories, 11g protein, 40g carbs, 28g fat.

The wraps and chickpeas provide most of the carbohydrates, while olive oil contributes much of the fat; feta and chickpeas supply some protein. Pair a wrap with extra fresh vegetables if you want a larger, more balanced plate without adding another rich filling.

The salad filling

Even cuts: Dice the cucumber, tomatoes, pepper, onion and olives into similarly sized pieces so the filling is easy to spoon into the wraps and eat.

Salty accents: Feta and Kalamata olives bring plenty of savoury flavour. Taste the dressed salad before adding extra salt, as both ingredients are already salty.

Mixing the dressing

Combine well: Stir or shake the oil, vinegar, oregano, garlic and salt until mixed, then toss them through the salad. This distributes the tangy dressing across the vegetables and chickpeas.

Keep it crisp: The salad is best assembled shortly before serving. If it sits, the vegetables release liquid and the wrap can soften.

Building a tidy wrap

Layer first: Spread the tzatziki down the centre, add the lettuce in a strip and place the salad on top. Keeping the filling in a compact line makes rolling easier.

Fold and roll: Bring the top and bottom edges in before rolling lengthways. Avoid overfilling, and keep the roll snug so the filling stays in place when you cut it.

Timing and serving

Quick prep: The listed total time is 8 minutes, so chop the vegetables and mix the dressing before assembling the wraps. No cooking is needed.

Serve alongside: The wraps can be eaten on their own or with a simple side salad or vegetable sticks. If packing them for later, keep the dressed filling and tortillas separate until mealtime.

Recipe notes & tips

• Drain the chickpeas well so they do not add excess moisture to the salad.
• Dice the vegetables small enough to fit comfortably inside the wraps.
• Taste the dressing and salad before adding the pinch of salt, as the feta and olives are salty.
• Keep the filling in a narrow strip down the centre for easier rolling.
• Cut the finished wraps with a sharp knife to keep the filling in place.

Variations

• Add herbs: Stir chopped parsley or dill into the salad for a fresh herbal note.
• More crunch: Add extra romaine leaves to each wrap.
• Use another bean: Swap the chickpeas for an equal amount of drained white beans.
• Change the cheese: Use a little crumbled goat's cheese in place of the feta.
• Make it tangier: Add a little more vinegar to the dressing, tasting as you go.

Common mistakes to avoid

• Large vegetable chunks: They make the wrap awkward to bite; dice the filling into small, even pieces.
• Wet chickpeas: Excess liquid can make the salad soggy; drain them well before adding.
• Over-salting: Feta and olives already add salt; taste the salad before seasoning.
• Overfilled wraps: Too much filling can split the tortilla; divide the salad evenly and keep it in a narrow strip.
• Loose rolling: The filling may spill when sliced; fold in both ends and roll the tortilla snugly.

How to store

For the best texture, assemble the wraps just before serving. Keep leftover salad in a covered container in the fridge and the wraps separate; use within 2 days, then assemble fresh. These wraps are best served cold rather than reheated.

Frequently asked questions