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Mediterranean high-fiber chicken and vegetable wrap sliced on a wooden board, surrounded by fresh cucumbers, cherry tomatoes, chickpeas, and olives.
Dreena Grace Burthon

Mediterranean High-Fiber Roll Ups

A quick, fresh Mediterranean-style wrap packed with fiber, veggies, and balanced ingredients that support stable blood sugar. Simple to assemble, flexible with add-ins, and perfect for an easy lunch or light dinner.
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Prep Time 10 minutes
Cook Time 0 minutes
0 minutes
Total Time 10 minutes
Servings: 2 roll-ups
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

Base Ingredients
  • 1 large whole-grain wrap high-fiber if possible
  • 3 tbsp hummus any flavor
  • 1 handful spinach or mixed greens loosely packed
  • ¼ cup cucumbers diced
  • ¼ cup tomatoes chopped, patted dry
  • 1 tbsp olives sliced, optional
Protein Add-Ins (Optional)
  • ¼ cup chickpeas rinsed and drained
  • ¼ cup grilled chicken sliced thin

Seasoning

  • 1 pinch salt to taste
  • 1 pinch black pepper to taste
  • 1 tsp lemon juice optional, for brightness

Equipment

  • 1 Cutting board For prepping vegetables
  • 1 Knife For chopping ingredients
  • 1 Spoon or small spatula For spreading hummus
  • 1 Plate or flat surface For assembling and rolling

Method
 

  1. Warm the whole-grain wrap in the microwave for 5–10 seconds until soft and flexible.
  2. Spread hummus evenly over the surface of the wrap, leaving a small border around the edges.
  3. Add spinach or mixed greens across the center of the wrap to form a base layer.
  4. Scatter diced cucumbers and chopped tomatoes over the greens. Pat tomatoes dry before adding to prevent sogginess.
  5. Add optional extras such as olives, chickpeas, or grilled chicken if you want more flavor or protein.
  6. Season lightly with salt, pepper, and a small squeeze of lemon.
  7. Roll the wrap tightly from one side to the other, tucking the filling as you go to keep everything contained.
  8. Slice the roll-up in half for easier serving, or keep whole for eating on the go.

Notes

  • Warm the wrap briefly before assembling to prevent cracking.
  • Pat juicy vegetables (like tomatoes) dry to avoid sogginess.
  • Add protein such as chickpeas or grilled chicken for a more filling meal.
  • Use high-fiber or whole-grain wraps for better blood-sugar balance.
  • Hummus works as a flavor base and helps the wrap stay sealed.
  • Roll tightly for clean slicing and to keep the filling contained.
  • Wrap can be made ahead, but add tomatoes right before eating for best texture.
  • For a low-carb version, use large lettuce leaves or collard greens as the wrap.