Mediterranean Wrap

Healthy Mediterranean Wrap Recipe

In the summer – which is a full 3 weeks long here in Michigan – I have somewhere between 0 and 0.01% interest in spending more than 7 ½ minutes in the kitchen preparing a meal.

And that is why wraps are one of my favorite foods.

They are quick.

They are easy.

They are nourishing.

And you can switch up the ingredients so you get a different flavor every day of the week.

Clean-Eating Mediterranean Wrap

The crunch of the lettuce and cucumbers, the creamy artichoke hearts, the earthy tang of  fresh tomatoes, the zing of the onions, the rich creaminess of the avocado – all these bright, fresh flavors make this Mediterranean Wrap my favorite wrap to date.

Mediterranean Wrap

Why Make Your Own Wraps?

While wraps that you can buy from a deli, Whole Foods, or other healthy store are a much healthier option than, say, a hamburger and fries, they are still almost always loaded with refined oils and other fattening ingredients. Putting together your own wraps means you control the ingredients.

Load up on fresh vegetables, include a high-fiber bean spread, and minimize the refined fats and you have a super-healthy wrap that will not only help with weight loss, but will make a delicious lunch too!

Mediterranean Wrap

This wrap is a high-fiber lunch that’s full of flavor.
Prep Time 8 mins
Total Time 8 mins
Course Main Course
YIELD 1 serving
All recipes on are property of jennifer’s kitchen and cannot be republished without written permission.


  • 1 12- inch wrap or two 8-inch wraps

White Bean Filling


  • 1/4 cup chopped canned artichoke hearts
  • 1 tablespoon finely diced sweet onion
  • 1/4 cup chopped lettuce
  • 2 – 4 tablespoons chopped tomato
  • 2 – 4 tablespoons chopped cucumber
  • 1/2 medium avocado, sliced thin


  • In a small bowl, mash white beans with lemon juice and seasonings.
  • Spread white beans on wrap.
  • Arrange remaining ingredients down center of wrap. Roll up wrap enclosing fillings.

>> One quick request: if you like this recipe, please leave a rating and a comment. Ratings help more people find these healthy recipes!

Print Recipe
Did you make this recipe?Mention @JennifersKitchn or tag #JennifersKitchn!

You my also like:

Before you go . . .

Did you know that you can eat all this delicious food AND lose weight? You can!

No calorie counting. No portion sizes.

Join my online weight loss program today!


  1. These look delicious! I wish I had time to make them. I guess I’ll just have to go buy one for lunch this time. I like how you mention that with these you can control the ingredients that go on it. When I buy one I’ll make sure to ask for double the veggies and half the dressing. Thanks for sharing this recipe!

Leave a Reply

Your email address will not be published.

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.