🌯 Roasted Veggie & Chickpea Wrap with Creamy Feta-Yogurt Dressing (Mediterranean Style)

A hearty, colorful wrap packed with roasted Mediterranean vegetables, crispy spiced chickpeas, and a creamy feta-Greek yogurt dressing. This recipe is perfect for meal prep, lunchboxes, or a light but satisfying dinner.

It’s:
✔ High in plant protein
✔ Fiber-rich
✔ Heart-healthy
✔ Vegetarian
✔ Great for weight-friendly eating

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📝 Description

This wrap combines caramelized roasted vegetables with protein-rich chickpeas and a tangy feta-yogurt sauce. The roasting process deepens the natural sweetness of the vegetables, while olive oil, oregano, and garlic bring classic Mediterranean flavor.

Wrapped in warm whole wheat flatbread or pita, it’s creamy, crunchy, savory, and fresh all at once — the kind of balanced meal that keeps you full without feeling heavy.

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🛒 Ingredients (Serves 4)

🥕 For the Roasted Vegetables:

• 1 zucchini, sliced

• 1 red bell pepper, sliced

• 1 small red onion, sliced

• 1 cup cherry tomatoes

• 1 cup eggplant cubes

• 2 tbsp extra virgin olive oil

• 1 tsp dried oregano

• ½ tsp smoked paprika

• ½ tsp cumin

• Salt & black pepper to taste

🫘 For the Chickpeas:

• 1 can (15 oz) chickpeas, drained & rinsed

• 1 tbsp olive oil

• ½ tsp garlic powder

• ½ tsp paprika

• Pinch salt

🧀 For the Creamy Feta-Yogurt Dressing:

• ½ cup plain Greek yogurt

• ⅓ cup crumbled feta cheese

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1 small garlic clove

• 1 tbsp fresh dill or parsley

• Black pepper to taste

Blend or whisk until smooth and creamy.

🌯 For Assembly:

• 4 whole wheat wraps or large pita breads

• Handful fresh spinach or arugula

• Optional: sliced cucumber, olives, or pickled onions

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👩‍🍳 Instructions

Step 1: Roast the Vegetables

1. Preheat oven to 400°F (200°C).

2. Toss vegetables with olive oil, oregano, paprika, cumin, salt, and pepper.

3. Spread on a lined baking sheet.

4. Roast for 20–25 minutes until tender and lightly caramelized.

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Step 2: Roast the Chickpeas

1. Pat chickpeas dry.

2. Toss with olive oil, garlic powder, paprika, and salt.

3. Roast on a separate tray for 20 minutes until slightly crispy.

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Step 3: Make the Dressing

Blend Greek yogurt, feta, olive oil, lemon juice, garlic, herbs, and pepper until creamy.

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Step 4: Assemble the Wraps

1. Warm wraps slightly.

2. Spread feta-yogurt dressing down the center.

3. Add spinach, roasted vegetables, and chickpeas.

4. Add optional toppings.

5. Roll tightly, fold ends, and slice in half.

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🌿 Mediterranean Nutrition Benefits

• Chickpeas → plant protein + fiber

• Olive oil → heart-healthy monounsaturated fats

• Greek yogurt → protein + probiotics

• Roasted vegetables → antioxidants + vitamins

• Whole wheat wrap → slow-digesting carbohydrates

This balanced combination supports steady energy and long-lasting fullness.

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🔥 Make It Vegan

• Replace Greek yogurt with dairy-free yogurt

• Swap feta for dairy-free feta or tahini

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🥗 Meal Prep Tips

• Store roasted veggies and chickpeas separately up to 4 days.

• Keep dressing refrigerated in airtight container.

• Assemble wraps just before eating to avoid sogginess.

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❓ Q & A

1️⃣ Can I air fry the vegetables?

Yes! Air fry at 375°F for 12–15 minutes, shaking halfway.

2️⃣ Can I add more protein?

Absolutely. Add grilled chicken, tofu, or extra chickpeas.

3️⃣ How do I keep wraps from getting soggy?

Let veggies cool slightly before assembling and spread dressing in the center only.

4️⃣ Can I use canned roasted vegetables?

Fresh roasting gives better flavor, but jarred grilled vegetables can work in a pinch.

5️⃣ Is this good for weight management?

Yes — high fiber and protein help reduce cravings and improve satiety.

6️⃣ What side pairs well?

• Lentil soup

• Tomato cucumber salad

• Roasted sweet potato wedges

• Fresh fruit