Mediterranean Veggie Wrap
1 servings · 15 min prep · 5 min cook
Macros per serving
↓ 55% fewer calories · 420 kcal saved
Smart swaps
- French bread loaf→Whole wheat spinach tortilla
Switching from a large bread loaf to a single wrap cuts refined carbs by over 50% and adds fiber from whole wheat.
- Salami, capicola, and smoked ham→Grilled chicken breast
Lean grilled chicken eliminates the sodium-heavy processed meats and reduces saturated fat by roughly 75%.
- Mayonnaise and olive oil dressing→Hummus
Hummus provides plant-based protein and fiber from chickpeas while replacing calorie-dense mayo and oil.
- 3 slices provolone cheese→1 oz crumbled feta
A small amount of feta gives bold flavor with far less total and saturated fat than multiple provolone slices.
- Shredded iceberg lettuce→Baby arugula
Arugula is richer in vitamin K, calcium, and antioxidants than iceberg lettuce.
Original
- 1 loaf French bread loaf
- 3 oz Genoa salami
- 2 oz capicola ham
- 2 oz smoked ham
- 3 slices provolone cheese
- 0.5 cup shredded lettuce
- 4 slices sliced tomato
- 3 rings sliced red onion
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 2 tbsp mayonnaise
- 0.5 tsp dried oregano
Healthy version
- •1 large whole wheat spinach tortilla
- •3 tbsp hummus
- •1 oz crumbled feta cheese
- •3 oz sliced grilled chicken breast
- •0.33 cup diced cucumber
- •0.25 cup halved cherry tomatoes
- •5 olives sliced Kalamata olives
- •2 tbsp thinly sliced red onion
- •2 tbsp chopped roasted red pepper
- •0.5 cup baby arugula
- •1 tsp fresh lemon juice
- •0.25 tsp dried oregano
- •salt and black pepper
Method
- 1
Warm the whole wheat spinach tortilla in a dry skillet over medium heat for 30 seconds per side to make it pliable.
30 seconds - 2
Spread the hummus in an even layer across the center of the tortilla, leaving a 1-inch border on each side.
- 3
Sprinkle the crumbled feta over the hummus.
- 4
Layer the sliced grilled chicken breast down the center of the tortilla.
- 5
Add the cucumber, cherry tomatoes, Kalamata olives, red onion, and roasted red pepper on top of the chicken.
- 6
Pile the baby arugula over the vegetables and squeeze fresh lemon juice over everything.
- 7
Season with oregano, salt, and pepper. Fold in the sides of the tortilla and roll tightly from the bottom up.
- 8
Slice the wrap in half on the diagonal and serve immediately.