Mediterranean Lentil Wraps with Tzatziki

These Mediterranean Lentil Wraps with Tzatziki are fresh, flavorful wraps ready in just 25 minutes that make the perfect healthy lunch or light dinner. Packed with seasoned lentils, crisp vegetables, tangy feta and cooling homemade tzatziki, these vegetarian wraps are great for meal prep and easy to customize.

What Makes This Healthy Wrap Recipe Special

These wraps are incredibly fresh and vibrant with crisp lettuce, juicy tomatoes, crunchy cucumbers and creamy tzatziki all coming together in every bite. They’re light but satisfying, refreshing but filling.

The tzatziki is what makes these truly special. This classic Greek yogurt sauce made with cucumbers, garlic, lemon and dill is cool, tangy and creamy, providing the perfect counterpoint to the warm spiced lentils. It’s so good you’ll want to put it on everything.

These wraps are ready in just 25 minutes if you use pre-cooked lentils or leftovers. They come together faster than most takeout and taste way better. Perfect for busy weeknights when you need something healthy fast.

Nutritionally, these healthy vegetarian wraps deliver. Lentils pack tons of plant-based protein to keep you satisfied and fiber that’s great for digestion, making these especially good to eat at lunch to power you through the afternoon. The vegetables add vitamins and crunch while the yogurt sauce provides probiotics and calcium.

These are perfect for meal prep. Prep all the components separately and store them in containers. When you’re ready to eat, just assemble the wraps fresh so they don’t get soggy. Everything keeps for 4-5 days in the fridge.

Ingredients

You’ll need cooked lentils, fresh vegetables, feta cheese, wraps or flatbreads and ingredients for homemade tzatziki. It’s all simple and fresh.

For the Lentils:

• 2 cups cooked lentils (green or brown)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• Salt and black pepper to taste
• Juice of ½ lemon

For the Tzatziki:

• 1 cup plain Greek yogurt (full-fat or low-fat)
• 1 medium cucumber, grated and squeezed dry
• 2 cloves garlic, minced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh lemon juice
• 1 tablespoon olive oil
• ½ teaspoon salt

For Assembly:

• 4 large whole wheat tortillas or flatbreads
• 2 cups romaine lettuce, shredded
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• ½ red onion, thinly sliced
• ½ cup feta cheese, crumbled
• Kalamata olives, sliced (optional)
• Fresh mint or parsley leaves

How to Make This Easy Mediterranean Recipe

1. Make the tzatziki first: Grate the cucumber and squeeze out excess moisture using a clean kitchen towel or cheesecloth. This is important to prevent watery sauce.
2. In a bowl, combine the squeezed cucumber, Greek yogurt, minced garlic, dill, lemon juice, olive oil and salt. Mix well and refrigerate until ready to use.
3. Heat the olive oil in a skillet over medium heat. Add the cooked lentils, oregano, cumin, garlic powder and smoked paprika.
4. Cook for 3-4 minutes, stirring occasionally, until the lentils are warmed through and coated in the spices.
5. Remove from heat, add a squeeze of lemon juice and season with salt and black pepper. Set aside.
6. Warm the tortillas or flatbreads in a dry skillet for 30 seconds per side, or wrap in foil and warm in a 300°F (150°C) oven for 5 minutes.
7. Lay a warm tortilla flat and spread 2-3 tablespoons of tzatziki down the center.
8. Add a layer of shredded lettuce, then top with ½ cup of the seasoned lentils.
9. Add tomatoes, cucumber slices, red onion, crumbled feta, olives if using and fresh herbs.
10. Drizzle with extra tzatziki if desired.
11. Fold in the sides and roll tightly from the bottom to enclose the filling.
12. Cut in half diagonally and serve immediately, or wrap tightly in foil or parchment for meal prep.

Substitutions and Variations

Make it vegan by using coconut yogurt or cashew cream in the tzatziki and skipping the feta, or using vegan feta.

Try different proteins like chickpeas, white beans or grilled tofu seasoned the same way as the lentils.

Add roasted vegetables like eggplant, zucchini, bell peppers or red onions for extra Mediterranean flavor.

Use different greens like arugula, spinach or mixed greens instead of romaine for varied texture and flavor.

Make it spicy by adding sliced jalapeños or a drizzle of hot sauce to the wraps.

Try different sauces like hummus, tahini sauce or baba ganoush instead of or in addition to tzatziki.

What to Serve With This Vegetarian Lunch Idea

Greek salad on the side complements these wraps perfectly. The same fresh vegetables, feta and olives with a simple lemon-oregano dressing create a cohesive meal.

Crispy baked pita chips with hummus make a satisfying side that adds crunch and extra protein to round out the meal.

Lemon herb roasted potatoes turn these wraps into a heartier dinner. Toss potato wedges with olive oil, lemon, oregano and garlic then roast until golden.

Fresh fruit like watermelon or grapes provides a refreshing sweet finish that cleanses your palate after the savory, tangy wraps.

More Lentil Recipes

Try my crispy lentil fritters with lemon tahini sauce for another handheld option with golden, crunchy patties and creamy sauce.

My mediterranean lentil salad with roasted red peppers and whipped feta has similar flavors in a fresh salad format perfect for summer.

My spiced lentil tacos with avocado crema are another wrap-style meal with Mexican flavors and cooling avocado sauce.

For soup, check out my greek lentil soup with spinach and lemon with bright, fresh Mediterranean flavors.

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