Best Easy Greek Salad Wrap Recipe

A crisp Greek salad wrap with feta, olives, and fresh vegetables brings Mediterranean flavors to a healthy, vegetarian lunch. This fresh, clean eats option is great for a calorie deficit or 1200 calorie plan.

Cook 15 min Difficulty EASY 260 kcal
#vegetarian #mediterranean #diabetic friendly #DASH
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Ingredients
Main ingredients
  • large flour tortillas 4 pieces
  • romaine lettuce 2 cups
  • cherry tomatoes 1 cup
  • cucumber 1 cup
  • red onion 0.5 cup
  • feta cheese 0.5 cup
  • kalamata olives 0.25 cup
Seasonings/Sauce
  • extra virgin olive oil 2 tbsp
  • red wine vinegar 1 tbsp
  • dried oregano 0.5 tsp
  • salt 0.5 tsp
  • black pepper 0.25 tsp
Nutrition summary
Carbohydrates 30 g 46%
Protein 9 g 14%
Fat 11 g 40%
Serving size 220g
Cooking steps
  1. 1

    Wash and dry the romaine lettuce, cherry tomatoes, cucumber, and red onion. Slice the tomatoes in half, dice the cucumber, and thinly slice the onion for even distribution.

  2. 2

    In a large bowl, combine the chopped lettuce, tomatoes, cucumber, onion, kalamata olives, and crumbled feta cheese. Toss gently using a salad spoon to avoid bruising the vegetables.

  3. 3

    In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and black pepper until emulsified; taste and adjust seasoning if needed.

  4. 4

    Pour the dressing over the salad mixture and toss until all vegetables are lightly coated. Let the salad rest for 2 minutes to allow flavors to meld.

  5. 5

    Lay out each tortilla and fill the center with the dressed salad mixture. Fold in the sides and roll each wrap tightly. Serve immediately to preserve crispness.

Personalized Q&A
Q. What's the key ingredient in the Greek Salad Wrap recipe?
The feta cheese is the standout ingredient in this Greek Salad Wrap, providing creamy texture and tangy flavor, while the mix of vegetables and kalamata olives delivers the classic Mediterranean profile.
Q. How can I prevent the wrap from getting soggy?
Make sure to toss the salad lightly and drain any excess dressing before filling the tortillas. Serving the wrap immediately after assembly preserves the crispness and avoids moisture soaking the tortilla.
Q. What is the nutritional breakdown per serving?
Each serving of this Greek Salad Wrap contains about 260 kcal, 30g carbohydrates (46%), 9g protein (14%), and 11g fat (40%). This balance supports both flavor and a calorie deficit meal plan.
Q. Does this recipe fit a vegetarian diet?
Yes, this recipe contains no meat, poultry, or seafood, making it fully vegetarian. Its core ingredients—vegetables, olives, feta cheese, and olive oil—are plant-based with dairy included.
Q. What is the ideal tortilla rolling technique for this wrap?
After filling the tortilla, fold in the sides first, then roll from the bottom up, keeping the filling tightly packed. This ensures the wrap holds together and creates an evenly distributed texture throughout.
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