Mediterranean Hummus Veggie Wrap Recipe

Name: Mediterranean Hummus Veggie Wrap
Prep time: 16 min
Cook time: 17 min
Total time: 33 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 280 g gluten-free high-protein wraps (4 wraps); 200 g hummus (3/4 cup); 240 g canned chickpeas (1 1/2 cups); 150 g feta cheese (1 cup); 80 g hemp seeds (1/2 cup); 60 g tahini (1/4 cup); 30 ml lemon juice (2 tbsp); 30 ml water (2 tbsp); 100 g cucumber (1 cup); 100 g cherry tomatoes (1 cup); 50 g red onion (1/2 cup); 40 g baby spinach (2 cups); 1 g wooden toothpicks (4 pieces)

Prep: 16minCook: 17min4 servingsMedium652 cal / servingMediterranean

vegetariangluten-freehigh-proteinweight-lossmuscle-gain

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A delicious Mediterranean Hummus Veggie Wrap packed with 30g of protein per serving and just 344 calories. This medium recipe is ready in 33 minutes and perfect for weight-loss, muscle-gain.

Ingredients

8 large eggs
1/4 cup milk
1 cup diced vegetables
1/2 cup cheese
2 tbsp olive oil
Salt and pepper
Fresh herbs

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 5 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 4 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Combine with grain base and toss to mix.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add a squeeze of lemon or lime for brightness
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 652 kcal

Protein: 29.5g

Fat: 36.9g

Carbs: 52.3g

Fiber: 15.6g

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