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Protein-Rich Greek Yogurt Veggie Wraps - A Fresh, Filling Lunch Idea

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Whole-wheat wraps or tortillas (8–10 inches)
  • Plain Greek yogurt (2% or 5% for creaminess; use nonfat if you prefer)
  • Lemon juice (fresh is best)
  • Extra-virgin olive oil
  • Garlic (1 small clove, finely grated or minced)
  • Dijon mustard (optional, for a little tang)
  • Fresh herbs (dill, parsley, or chives)
  • Cucumber (seeded and sliced into thin strips)
  • Red bell pepper (thinly sliced)
  • Shredded carrots
  • Red onion (very thinly sliced)
  • Baby spinach or mixed greens
  • Cherry tomatoes (halved; pat dry)
  • Avocado (sliced; optional for healthy fats)
  • Feta cheese (crumbled; optional, but great with the Greek yogurt)
  • Salt and black pepper
  • Smoked paprika or cumin (optional, for depth)

Method
 

  1. Make the yogurt spread: In a bowl, mix Greek yogurt with lemon juice, a drizzle of olive oil, garlic, and a small squeeze of Dijon mustard. Stir in chopped herbs. Season with salt, pepper, and a pinch of smoked paprika or cumin if using. Taste and adjust—it should be bright, savory, and creamy.
  2. Prep the veggies: Slice cucumber, bell pepper, and onion thin so they fold easily. Pat tomatoes dry with a paper towel to keep the wrap from getting soggy. Have your greens and carrots ready.
  3. Warm the wraps: Heat each wrap in a dry skillet for 15–20 seconds per side or microwave for 10–15 seconds. A warm wrap is more pliable and less likely to tear.
  4. Assemble: Spread a generous layer of the yogurt mixture over the center of each wrap, leaving about an inch around the edges. Layer spinach, cucumbers, bell pepper, carrots, onion, tomatoes, and avocado.
  5. Add feta (optional): Sprinkle a small handful of crumbled feta over the veggies for a salty, tangy bite.
  6. Wrap it tightly: Fold in the sides, then roll from the bottom up, keeping tension as you roll. If needed, secure with a toothpick or wrap in parchment for easy eating.
  7. Serve: Slice in half on a bias for a cleaner presentation. Enjoy right away for peak crunch.