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That's A Wrap!


      Sometimes when life gets a little busy, we usually reach for the easiest thing to eat without

really planning ahead. Wraps are easy to meal prep, assemble, grab-and-go, and are packed

with vegetables (or even fruit!), protein, and grains.

     One of my favorites to make is a Mediterranean cauliflower pita wrap. They’re easy to prepare,

and if you like meal prepping the night before, they’re even easier to assemble right before you

want to eat them. This is also a great way to pack in a lot of nutrition when life is busy and you

are on-the-go!

Mediterranean Cauliflower Pita Wrap


  • 2 whole-wheat pita rounds
  • ½ c. cut lettuce or greens of choice
  • 4-5 cauliflower florets, roasted
  • ¼ c. hummus
  • ¼ c. tzatziki sauce
  • 1 diced tomato
  • ½ diced cucumber
  • Optional: Roasted Chickpeas, Vegetables, and Sauces of choice


1. Lay your pita rounds on a flat surface. Warm if desired.

2.  Spread hummus on the bread.

3.  Lay your lettuce/greens down, place your cauliflower on top. 

4.  Add your diced vegetables, such as tomatoes and cucumbers.

5.  Lastly, add your sauces to finish it off.

It doesn’t stop there! Here a few other options and modifications you can try out for different flavors:

  • Mozzarella, Tomato, and Pesto: Using your desired quantities, spread some pesto out onto a tortilla. Add tomatoes and fresh slices of mozzarella and roll.
  • Feta and Hummus: Got some leftovers from your cauliflower wrap? Spread some hummus down on a pita or tortilla. Add spinach, feta cheese, cherry tomatoes, and roasted red peppers. For some extra protein, add either chickpeas or chicken to your wrap.
  • Cream Cheese and Garden Veggie: Spread cream cheese on a tortilla. Add avocados, red onions, tomatoes, spinach, cucumber, and salt and pepper to taste.
  • Burrito Wrap: Maybe you don’t have time to grab one that’s already made. No worries! Lay your tortilla out, and toss some black beans, corn, diced tomatoes, shredded lettuce, and a little bit of shredded cheese on it. Add some salsa and sour cream, or whatever sauce you desire to make it complete. Consider adding some cilantro rice/quinoa to it as well!
  • Honey and Fruit: Craving something sweet? Try spreading plain Greek yogurt onto a plain pita. Add a fruit of your choice - bananas, blueberries, and strawberries work great. Drizzle with a teaspoon of honey and enjoy!

As long as you have a circular(ish) base - tortillas, pitas, naans, even lettuce - you can virtually make anything a quick and easy wrap to go. What you put in it is totally up to you - the world is your oyster!

Ramya Srikanth is a recent graduate from the University of Texas at Austin and is currently a dietetic intern at UT Southwestern Medical Center. She is excited to learn more about the field of nutrition and dietetics and enjoys cooking, baking, reading, and spending time with loved ones.

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