These Mushroom and Zucchini Pita Wraps are the perfect recipe to keep in your back pocket for those days when you’re feeling uninspired or looking for something satisfying, but low-effort.
For those days when you don’t really feel like cooking but crave something nutritious, you can’t beat a quick vegetarian wrap.
All that these Mushroom and Zucchini Pita Wraps require is a little chopping before the vegetables go onto a sheet pan, followed by a quick assembly.
They also work great for meal prep, allowing for a fast assembly the next day.
Mushroom and Zucchini Pita Wraps
Combining hearty portobello mushrooms, red onions, and zucchini with a simple blend of garlic, cumin, and smoked paprika, these wraps are all about simplicity.
Everything roasts on a single baking sheet, meaning there is minimal prep and cleanup involved.
You can roast a double batch of the vegetables on Sunday, store them in the fridge, and assemble fresh wraps in less than two minutes throughout the week.
You can also easily tweak and customize them to your liking: try different spices, use whatever produce is in season (like butternut squash in the fall), or even swap out the cheese, like goat cheese if you’re trying a fall version.
Tips for Success
- Don’t Crowd the Pan: Spread the mushrooms and onions out in a single layer. If they are piled on top of each other, they will steam instead of getting caramelized browned edges.
- Timing Matters: Zucchini cooks much faster than mushrooms and onions. Adding it 5 minutes into the roasting process ensures it gets tender without turning into mush.
- Warm the Pitas: Don’t skip the skillet step! Warming the pitas makes them soft and pliable so they roll easily without cracking or tearing.
Tips for Success
- Don’t Crowd the Pan: Spread the mushrooms and onions out in a single layer. If they are piled on top of each other, they will steam instead of getting caramelized browned edges.
- Timing Matters: Zucchini cooks much faster than mushrooms and onions. Adding it 5 minutes into the roasting process ensures it gets tender without turning into mush.
- Warm the Pitas: Don’t skip the skillet step! Warming the pitas makes them soft and pliable so they roll easily without cracking or tearing.
Variations
Make it Vegan: Simply omit the feta cheese or swap it out for your favorite dairy-free vegan feta or a sprinkle of nutritional yeast for a cheesy bite.
Boost the Protein: Add rinsed and dried chickpeas directly onto the sheet pan with the mushrooms to roast until crispy. Layer a few slices of grilled halloumi or grilled chicken into the wrap.
Make it Gluten-Free: Swap the traditional pita bread for your favorite gluten-free wraps or turn this into a Mediterranean bowl by serving the roasted veggies and hummus over a bed of quinoa or brown rice.
Change the Herbs: If you don’t have fresh parsley, fresh mint or dill pair beautifully with the lemon and feta.
FAQs
What other vegetables can be used?
This recipe is very flexible. You can swap or add other vegetables based on what you have: Bell peppers, yellow squash, cherry tomatoes, and asparagus can go on the baking sheet at the same time as the zucchini.
Eggplant, broccoli, and cauliflower work as well. Roast them at the start with the mushrooms and onions.
Can I use regular white or cremini mushrooms instead of portobellos?
Absolutely! Cremini mushrooms are the best substitute because they hold less water than white button mushrooms and keep a firm texture when roasted.
How do I store and reheat this for meal prep?
Store the roasted vegetables in an airtight container in the fridge for up to 4 days. Keep your pitas, hummus, and feta separate. Reheat the vegetables in a hot skillet or microwave for a minute, then assemble fresh so the bread doesn’t get soggy.
Why did my pita tear when I rolled it?
This happens if the pita is too cold or if you used too much hummus. Spread a thin layer of hummus, leave a clear half-inch border around the edges, and make sure the bread is warmed through before rolling.
If you make these Mushroom and Zucchini Pita Wraps, please let me know in the comments! I’d love to hear from you.
More Sandwich Recipes
Chicken Liver Hummus Sandwich with Caramelized Onions: This simple sandwich combines roasted chicken livers, jammy caramelized onions, and hummus. It’s bold, comforting, and high in protein.
Chicken Salad Sandwich: This is a classic chicken salad recipe with a little twist. Simple, reliable, and exactly what you want for a quick, protein-packed weekday lunch.
Chicken Salad Sandwich: This is a classic chicken salad recipe with a little twist. Simple, reliable, and exactly what you want for a quick, protein-packed weekday lunch.
Chicken Zucchini Sandwich with Caramelized Onions: Caramelized onions might take a little bit of time, but their deep, sweet flavor payoff paired with rotisserie chicken and fresh zucchini is surely worth it. This is a rich, bright sandwich that feels like a bistro meal.
Mushroom and Zucchini Pita Wraps
Ingredients
- 8 oz portobello mushrooms
- 1 medium red onion
- 1 medium zucchini
- 2 tbsp olive oil, plus more for drizzling
- 1 tsp smoked paprika
- ½ tsp ground cumin
- 1 tsp garlic powder
- Salt and black pepper, to taste
- 4 pita wraps
- ½ cup hummus
- 1 lemon
- ½ cup feta cheese, crumbled
- Fresh parsley
Instructions
- Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper and set aside.
- Prepare the vegetables: Slice the mushrooms and thinly slice the red onion. Halve the zucchini lengthwise, then slice each half crosswise into half moons.
- Spread the mushrooms and onion on the baking sheet. Drizzle with the olive oil and season with smoked paprika, cumin, garlic powder, salt, and black pepper. Toss until evenly coated and spread the vegetables out into a single layer, leaving some space between them.
- Roast the mushrooms and onion for 5 minutes. Add the zucchini, toss everything together, and return to the oven for another 15-20 minutes, until the vegetables are tender and browned.
- Warm the pita: Heat a dry nonstick skillet over medium-high heat. Warm each pita for about 30 seconds per side, until soft and heated through. Set aside.
- Assemble the wraps: Spread each warm pita with hummus, leaving a little room around the edges. Divide the roasted vegetables among the pitas.
- Squeeze fresh lemon juice over the vegetables and top with crumbled feta. Garnish fresh parsley. Roll into wraps and serve.
