Greek Salad Wrap Recipe

Ingredients

• 104 g (1 cup)thinly sliced cucumber
• 180 g (1 cup)chopped tomato
• 149 g (¾ cup)thinly sliced green pepper
• 40 g (¼ cup)thinly sliced red onion
• 113 g (4 oz)crumbled feta cheese
• 75 g (½ cup)Kalamata olives, halved
• 15 ml (1 tablespoon)extra virgin olive oil
• 15 ml (1 tablespoon)red wine vinegar
• 1 small clovegarlic, crushed
• 2.5 ml (½ teaspoon)dried oregano
• 5 ml (1 teaspoon)Dijon mustard
• 0.75 g (⅛ teaspoon)salt
• 0.3 g (⅛ teaspoon)black pepper
• 240 g (1 cup)hummus
• 4 (30 cm/12-inch)flour tortillas
• 4romaine lettuce leaves

Instructions

1. 1

   Combine the salad

   Put the cucumber, tomato, green pepper, red onion, feta and Kalamata olives in a bowl.

2. 2

   Mix the dressing

   In a small bowl or measuring jug, whisk together the olive oil, red wine vinegar, crushed garlic, oregano, Dijon mustard, salt and black pepper.

3. 3

   Dress the vegetables

   Pour the dressing over the salad ingredients and toss until coated. Taste and add more salt or black pepper if you like.

4. 4

   Spread the hummus

   Spread 60 g (¼ cup) hummus over each tortilla, leaving a border around the edges.

5. 5

   Add the lettuce

   Lay a romaine leaf horizontally on each tortilla, towards the front and with 2.5–5 cm (1–2 inches) of space at the sides. Tear larger leaves if needed, and flatten thick stems to make rolling easier.

6. 6

   Fill the wraps

   Spoon a quarter of the Greek salad onto each lettuce leaf, allowing excess liquid to drip away before adding it.

7. 7

   Roll the tortillas

   Fold in the sides, then roll from the front edge nearest the filling. Set each wrap seam-side down.

8. 8

   Cut and serve

   Cut each wrap in half and serve.

What is a Greek salad wrap?

It takes the familiar ingredients of a Greek-style salad—crisp vegetables, feta, olives and a sharp dressing—and wraps them up as a handheld meal. Greek salad traditions centre on fresh produce, briny olives and feta; this version borrows those flavours for a convenient tortilla lunch.

Hummus adds a creamy layer, while romaine keeps the filling distinct from the soft tortilla. The salad is tossed before it goes into the wraps, so the dressing seasons the ingredients evenly.

Nutrition and macros by portion

The nutrition label shows one serving as written: 437 calories, 14g protein, 40g carbs, 26g fat.

The tortillas and hummus provide much of the carbohydrate, while olive oil, feta, olives and hummus contribute fat. Feta and hummus supply much of the protein; serve a wrap with extra fresh vegetables if you want to add volume and balance the plate.

The key ingredient choices

Crisp vegetables: cucumber and green pepper bring crunch, while tomato adds juiciness and red onion gives the filling a sharper note. Slice them thinly so they sit neatly in the tortillas.

Briny elements: Kalamata olives and feta supply the salty, savoury character associated with Greek salad. Both are also easy to distribute through the chopped filling.

Get the dressing balanced

Whisking: combine the oil, vinegar, garlic, oregano, mustard and seasoning before dressing the vegetables. Dijon helps the mixture come together, while the vinegar gives it a tangy edge.

Seasoning: feta and olives already bring saltiness, so taste the dressed salad before adding any extra. The recipe starts with a small amount of salt and leaves further adjustment to you.

Keep the wraps crisp

Drain the filling: the tomatoes and dressing can release liquid, so let excess dressing drip off as you spoon the salad onto the lettuce. This helps prevent the tortillas from becoming soggy.

Use the lettuce: place each romaine leaf between the hummus and salad. It gives the filling a sturdy layer and helps keep the wetter ingredients contained.

Roll without tearing

Flatten the stems: thick romaine ribs can make a tortilla harder to roll. Break up large leaves and press the stems flatter before filling.

Fold and roll: leave room at the sides, fold those edges in first, then roll from the end closest to the filling. Resting each wrap seam-side down helps it stay closed for cutting.

Make it a meal

These wraps can be served on their own for lunch or a quick supper. For a more substantial plate, pair one with a simple vegetable soup or extra crunchy salad.

If packing them to take away, keep the filling well drained and cut the wraps just before serving where possible. That helps preserve the contrast between the crisp vegetables and soft tortilla.

Recipe notes & tips

• Slice the vegetables thinly so the filling is easier to portion and roll.
• Taste the salad after dressing it before adding extra salt.
• Let excess liquid drain from the salad as you fill each tortilla.
• Flatten thick romaine stems to make the wraps easier to roll.
• Keep the tortilla edges clear so they can fold over the filling.

Variations

• Add fresh herbs: fold chopped parsley or mint into the salad for a fragrant note.
• Use wholemeal tortillas: swap in wholemeal wraps for a nuttier flavour.
• Include extra greens: add a handful of baby spinach alongside the romaine.
• Make it spicier: add a pinch of chilli flakes to the dressing.
• Change the cheese: use a similar quantity of crumbled goat’s cheese in place of feta.

Common mistakes to avoid

• Overfilling the tortillas: use a quarter of the salad per wrap so the edges can fold in.
• Adding a puddle of dressing: let excess liquid drip off the salad before filling.
• Skipping the lettuce layer: place romaine under the salad to separate it from the tortilla.
• Rolling over a thick stem: flatten or break up large lettuce leaves before assembling.
• Adding extra salt too soon: taste first, as feta and olives already make the filling savoury.

How to store

For the best texture, assemble the wraps just before serving. If you need to prepare ahead, refrigerate the salad and dressing separately in covered containers for up to 2 days, then drain and assemble when ready to eat.

Frequently asked questions