Greek Salad Wrap with Hummus

Ingredients

• 1 headromaine lettuce
• 1English cucumber
• 150 g (1 cup)grape tomatoes (or Roma tomatoes)
• 40 g (1/4 cup)red onion
• 35 g (1/4 cup)Kalamata olives
• 9 g (3 tbsp)fresh dill and/or parsley
• 120 g (1/2 cup)hummus
• 5 largetortillas (gluten-free if desired)
• Optionalvegan feta cheese, chickpeas, radish, green bell pepper or quinoa
• 30 ml (2 tbsp)red wine vinegar
• 30 ml (2 tbsp)lemon juice
• 5 ml (1 tsp)Dijon mustard
• 1 g (1/2 tsp)dried oregano
• 1 clovegarlic, minced
• To taste, optionalsalt and black pepper

Instructions

1. 1

   Prepare hummus

   If making hummus at home, prepare it now; you can also make it ahead of time.

2. 2

   Chop vegetables

   Roughly chop the romaine, dice the cucumber and red onion, halve or quarter the tomatoes, and roughly chop the olives and dill. Put everything in a large bowl.

3. 3

   Mix dressing

   Whisk the red wine vinegar, lemon juice, Dijon mustard, oregano and minced garlic in a small bowl or jar. Season with salt and pepper to taste if desired.

4. 4

   Toss the salad

   Pour the dressing over the salad and toss well to coat.

5. 5

   Roll the wraps

   Spread a layer of hummus down the centre of each tortilla and spoon the salad on top. Fold in both ends, then roll each wrap up tightly.

What is a Greek salad wrap?

It takes its cue from the Greek-style combination of crisp vegetables, olives, herbs and a tangy dressing, then tucks them into a tortilla with hummus. Greek salad is a familiar Mediterranean-inspired salad rather than one fixed recipe, and this version turns those flavours into a portable meal.

Hummus adds a smooth, savoury layer that helps the fresh filling feel substantial. The mix of lemon, vinegar and oregano keeps the wrap bright and punchy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 248 calories, 8g protein, 38g carbs, 7g fat.

The tortillas and vegetables provide most of the carbohydrates, while hummus contributes some fat and protein; the olives and dressing add further fat. Add chickpeas for a more substantial wrap, or serve it with extra vegetables to balance the plate.

Choose and prep the filling

Crisp vegetables: Romaine and cucumber give the filling its crunch, while tomatoes add juiciness. Cut them small enough to make the wraps easier to roll and eat.

Salty accents: Kalamata olives and red onion bring a bold, savoury edge. Fresh dill or parsley adds a fragrant finish; use either herb or a mix.

Get the dressing balanced

Whisking: Combine the vinegar, lemon juice, mustard, oregano and garlic until the mustard is blended in. The dressing is deliberately sharp to complement the mellow hummus.

Seasoning: Taste before adding salt, since olives can already make the salad quite salty. Add black pepper if you like, then toss the dressing through the vegetables.

Keep the filling crisp

Moisture: Tomatoes and dressed vegetables can soften tortillas if they sit for too long. For the best texture, toss and assemble close to serving.

Portioning: Spread hummus in a narrow strip and keep the salad filling centred. Avoid overfilling so the tortilla can fold and roll without splitting.

Roll them securely

Assembly: Fold both ends of the tortilla in over the filling before rolling from one side. Keep the roll snug, but do not pull so hard that the tortilla tears.

Tortillas: If yours feel stiff, follow the packet directions to make them more pliable before filling. Gluten-free tortillas can be used, as the recipe suggests.

Make them a fuller meal

Optional additions: Chickpeas or quinoa make the filling more substantial, while vegan feta, radish and green pepper offer extra flavour or crunch. Add only what fits comfortably in the wrap.

To serve: Enjoy the wraps on their own for lunch, or pair them with a simple soup or extra chopped vegetables for a more filling meal.

Recipe notes & tips

• Dice the vegetables evenly so the filling sits neatly in the tortillas.
• Taste the dressing before seasoning, as the olives bring saltiness.
• Keep some hummus aside to spread on the tortilla rather than mixing it into the salad.
• Toss the salad just before assembling to help the vegetables stay crisp.
• Use a little less filling in each tortilla if it is difficult to roll.

Variations

• Add chickpeas: Fold them into the salad for a heartier filling.
• Try vegan feta: Crumble it over the salad for a tangy, savoury note.
• Use extra crunch: Add diced radish or green bell pepper.
• Switch the herbs: Use fresh parsley instead of dill, or combine the two.
• Choose gluten-free tortillas: Use them for a gluten-free option, checking the packet if needed.

Common mistakes to avoid

• Overfilling the tortilla: Use a smaller amount of salad so you can fold the ends and roll it securely.
• Dressing too early: Toss the vegetables shortly before serving to limit softening.
• Adding salt without tasting: Check the salad first because Kalamata olives are already salty.
• Using large vegetable pieces: Chop the filling smaller so it is easier to wrap and bite.
• Rolling a stiff tortilla: Make it more pliable according to its packet directions before filling.

How to store

For the best texture, store the dressed salad and tortillas separately and assemble just before eating. Keep leftover salad in a covered container in the fridge and use within 1–2 days; assembled wraps may soften as they sit. These wraps are best served cold rather than reheated.

Frequently asked questions