Olive and Cheese Roll-Ups

Olive and Cheese Roll-Ups

Mia

These Mediterranean-inspired roll-ups bring together the bold, briny flavors of Kalamata olives with creamy feta cheese, crisp vegetables, and fresh herbs, all wrapped in a soft whole wheat tortilla. Drawing inspiration from the traditional meze platters of Greece and the Levant, these portable wraps transform classic Mediterranean ingredients into a convenient, handheld meal that's perfect for busy lifestyles without compromising on nutrition or flavor.

What makes these roll-ups truly special is their versatility and nutritional balance. The combination of protein-rich feta cheese, fiber-packed vegetables, and heart-healthy extra virgin olive oil creates a satisfying meal that keeps you energized throughout the day. The addition of fresh cucumber, tomatoes, and crisp romaine lettuce provides a refreshing crunch that contrasts beautifully with the creamy hummus spread and tangy feta.

These roll-ups are incredibly easy to customize based on your preferences or what's available in your refrigerator. You can add grilled chicken or chickpeas for extra protein, swap in different vegetables like roasted red peppers or artichoke hearts, or experiment with various herb combinations. They're also ideal for meal prep – simply assemble them the night before, wrap them tightly in parchment paper or plastic wrap, and grab them on your way out the door for a nutritious breakfast, lunch, or post-workout snack.

Perfectly aligned with the Mediterranean diet's emphasis on fresh vegetables, healthy fats, and moderate amounts of dairy, these roll-ups deliver approximately 320 calories per serving while providing a satisfying balance of protein, healthy fats, and complex carbohydrates. They're proof that eating well doesn't have to be complicated or time-consuming.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

10 minutes
None servings
320 calories
Fat 14.00g
Carbs 38.00g
Protein 12.00g

Ingredients

4 largewhole wheat tortillas, 10-inch size
1/2 cuphummus
4 ozfeta cheese, crumbled
1/2 cupkalamata olives, pitted and sliced
1 mediumcucumber, thinly sliced
2 mediumtomatoes, thinly sliced
2 cupsromaine lettuce, shredded
1/4 cupred onion, thinly sliced
1/4 cupfresh mint leaves, chopped
1/4 cupfresh parsley, chopped
2 tbspextra virgin olive oil
1 tbsplemon juice, freshly squeezed
1 tspdried oregano
1/4 tspblack pepper, freshly ground

Equipment

Cutting board
Whisk
measuring spoons
measuring cups
small mixing bowl
sharp knife
parchment paper or plastic wrap

16:8 Diet

These roll-ups are excellent for the 16:8 eating window, providing a nutrient-dense, balanced meal with protein, healthy fats, complex carbohydrates, and fiber that promotes satiety. At approximately 320 calories with quality whole food ingredients, they help meet daily nutritional needs within the compressed timeframe while providing sustained energy.

80/20 Diet

This recipe fits the 80/20 principle with over 80% of ingredients being nutrient-dense whole foods including fresh vegetables, hummus, olives, herbs, and extra virgin olive oil. The whole wheat tortillas and feta cheese comprise the remaining portion, creating a balanced meal that emphasizes nutrition while remaining practical and satisfying.

Clean Eating

These roll-ups exemplify clean eating with whole, minimally processed ingredients including fresh vegetables, whole wheat tortillas, natural feta cheese, and extra virgin olive oil. The recipe avoids refined sugars, artificial ingredients, and heavily processed foods while focusing on recognizable, wholesome ingredients in their natural state.

Flexitarian Diet

These roll-ups align perfectly with flexitarian principles by centering on plant-based ingredients including hummus, fresh vegetables, olives, and herbs, with a small amount of feta cheese as a supporting ingredient. The recipe emphasizes whole foods and can easily be made fully plant-based by omitting or replacing the cheese.

Gluten-Free Diet

This recipe can be made gluten-free by simply substituting gluten-free tortillas for the whole wheat tortillas. All other ingredients—hummus, feta, olives, vegetables, and herbs—are naturally gluten-free, making it an easy adaptation for those avoiding gluten.

Heart-Healthy Diet

This recipe supports heart health with extra virgin olive oil, fiber-rich whole wheat and vegetables, and omega-3-containing ingredients while keeping saturated fat moderate through the use of feta cheese in controlled portions. The abundance of fresh vegetables, absence of processed meats, and emphasis on healthy Mediterranean fats make it cardiovascular-protective.

Intermittent Fasting

These roll-ups are ideal for intermittent fasting eating windows, providing nutrient-dense whole foods with balanced macronutrients at approximately 320 calories per serving. The combination of protein from feta, healthy fats from olive oil and olives, complex carbs from whole wheat tortillas, and fiber-rich vegetables supports stable blood sugar and sustained energy throughout fasting periods.

Intuitive Eating

This recipe supports intuitive eating by offering a balanced, satisfying meal that honors both nutrition and taste preferences without restriction or guilt. The combination of textures, flavors, and nutrients provides genuine satisfaction while allowing flexibility for customization based on individual hunger cues and preferences.

Mediterranean Diet

This recipe is a perfect example of Mediterranean eating, featuring extra virgin olive oil, whole wheat tortillas, abundant fresh vegetables, Kalamata olives, feta cheese, and fresh herbs. It emphasizes the diet's core principles of plant-based ingredients, healthy fats, and moderate dairy while avoiding processed foods and red meat.

Mindful Eating

These roll-ups are perfect for mindful eating practice, featuring diverse textures (creamy hummus, crunchy vegetables, tangy feta), vibrant colors, and fresh aromatic herbs that engage multiple senses. The whole, minimally processed ingredients encourage slow, conscious consumption and sensory appreciation of each component.

Vegetarian Diet

This recipe is completely vegetarian, featuring plant-based proteins from hummus and feta cheese, along with abundant vegetables and herbs. It provides a balanced, satisfying meal without any meat, poultry, fish, or seafood while delivering adequate protein and nutrients from dairy and legume sources.

Instructions

1

Prepare all vegetables by washing and drying them thoroughly. Thinly slice the cucumber and tomatoes, shred the romaine lettuce, and thinly slice the red onion. Chop the fresh mint and parsley.

5 min
2

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, and black pepper to create a simple dressing. Set aside.

1 min
3

Lay the two whole wheat tortillas flat on a clean work surface. Spread 2 tablespoons of hummus evenly over each tortilla, leaving a 1-inch border around the edges.

1 min
4

Layer about 1/2 cup of shredded romaine lettuce across the center third of the tortilla, creating a horizontal strip of lettuce.

5

Top the lettuce with cucumber slices, tomato slices, sliced red onion, and 2 tablespoons of sliced Kalamata olives, distributing them evenly.

1 min
6

Sprinkle 1 ounce (about 1/4 cup) of crumbled feta cheese over the vegetables, followed by a tablespoon each of chopped mint and parsley.

7

Drizzle about 1/2 tablespoon of the prepared lemon-oregano dressing over the filling ingredients.

8

To roll the wrap, fold the bottom edge of the tortilla up and over the filling, tucking it tightly underneath. Fold in both sides toward the center, then continue rolling away from you until the wrap is completely sealed.

1 min
9

Cut the roll-up in half diagonally with a sharp knife. Repeat the process with the remaining three tortillas and ingredients.

1 min
10

Serve immediately, or wrap each roll-up tightly in parchment paper or plastic wrap and refrigerate for up to 24 hours for a convenient grab-and-go meal.

Frequently Asked Questions