Easy Mediterranean Chicken Wraps Recipe for Lunch on the Go

Weeknight dinners demand quick, delicious solutions that satisfy hunger and cravings for amazing Mediterranean chicken wraps.

Packed with vibrant flavors and fresh ingredients, these wraps bring the sunny essence of Mediterranean cuisine right to your plate.

Tender, seasoned chicken nestles among crisp vegetables and creamy tzatziki sauce, creating a harmony of textures and tastes.

Colorful and nutritious, this recipe offers a perfect balance of protein and vegetables in every bite.

Each wrap becomes a portable feast that transforms an ordinary meal into something extraordinary.

You’ll love how effortlessly these wraps come together, making them ideal for busy evenings or casual gatherings.

Dive into this culinary adventure and let your taste buds explore the delightful world of Mediterranean-inspired cooking.

Why You’ll Crave These Chicken Wraps

• Blend Mediterranean spices with tender chicken and creamy yogurt sauce for a taste adventure that transforms ordinary ingredients into something extraordinary.
• Prepare these wraps in minutes with simple steps, minimal cooking skills required, perfect for busy professionals, students, or anyone craving a quick, nutritious lunch.
• Switch up vegetables, proteins, or sauces to match your mood, dietary preferences, or what's in your refrigerator – making this recipe endlessly adaptable and exciting.
• Pack components separately for fresh, convenient meals throughout the week, ensuring you always have a delicious, protein-packed option ready to enjoy without complicated preparation.

What You’ll Need for Mediterranean Wraps

• Chicken: Protein-packed meat that serves as the primary filling for the Mediterranean wraps.
• Tortillas: Soft, flexible flatbread that acts as the wrap's outer shell and holds all ingredients together.
• Hummus: Creamy Middle Eastern spread that adds rich flavor and helps bind the wrap's ingredients.

• Cabbage, Salad Greens: Fresh base that provides crunch and nutritional value to the wrap.
• Cherry Tomatoes, Cucumbers, Bell Peppers: Colorful vegetables that enhance texture and add fresh flavor.
• Broccoli: Optional vegetable that contributes additional nutrition and texture.

• Yogurt, Garlic, Dill: Creamy sauce ingredients that create a tangy and herbal flavor profile.
• Olive Oil, Chili Flakes, Black Pepper, Dried Mint: Spices and seasoning that add depth and warmth to the chicken.
• Salt: Essential seasoning that enhances overall taste of the dish.

How to Make Chicken Wraps with a Mediterranean Twist

Step 1: Prepare Colorful Salad Ingredients

Chop a mix of crisp cabbage or salad greens.

Add vibrant cherry tomatoes, cucumbers, or bell peppers for extra texture and color.

Slice vegetables into bite-sized pieces for easy wrapping.

Step 2: Create Creamy Garlic Yogurt Sauce

• Minced garlic clove
• Pinch of salt
• Fresh or dried dill

Stir ingredients until the sauce becomes silky and well-blended.

Refrigerate to enhance flavor development.

Step 3: Season and Cook Chicken

Heat olive oil in a non-stick pan over medium-high heat.

• Minced garlic cloves
• Chili flakes
• Black pepper
• Dried mint

Toss ingredients to ensure chicken is thoroughly coated with spices.

Step 4: Perfectly Brown Chicken

Cook chicken for 8-10 minutes, stirring occasionally.

Ensure pieces turn golden brown and cook completely through.

For larger quantities, cook in batches to maintain proper searing.

Step 5: Layer Wrap Ingredients

Spread tortilla with a layer of hummus.

• Chopped cabbage or salad greens
• Cooked chicken
• Roasted broccoli (optional)
• Creamy yogurt sauce

Step 6: Roll Wrap Technique

Fold sides of tortilla inward, then roll tightly like a burrito.

Secure ingredients inside while keeping the wrap compact and neat.

Step 7: Serve and Enjoy

Serve wraps warm or at room temperature.

These versatile wraps work perfectly for lunch, dinner, or meal preparation.

Store ingredients separately to maintain freshness if preparing in advance.

Tips for Wrapping Like a Pro

• Add extra dried mint or chili flakes to enhance the Mediterranean spice profile and create a more robust taste experience.
• Prepare chicken, yogurt sauce, and chop vegetables in advance to assemble wraps rapidly during busy weekdays.
• Allow cooked ingredients to cool slightly before assembling to maintain tortilla crispness and prevent unwanted moisture buildup.
• Swap chicken with grilled tofu or chickpeas for vegetarian version, ensuring protein-rich alternative without compromising taste.
• Store leftover yogurt sauce in an airtight container for up to 3-4 days, perfect for quick dipping or additional recipe uses.

Storing and Reheating Chicken Wraps

• Store cooked chicken and yogurt sauce separately in airtight containers for up to 3-4 days. Keep tortillas in their original packaging to prevent drying out.
• Wrap individual chicken portions in freezer-safe containers, lasting up to 2 months. Separate sauce and veggies to maintain freshness and prevent sogginess.
• Warm chicken in a skillet over medium heat for 3-4 minutes, stirring occasionally to distribute heat evenly. Alternatively, microwave for 1-2 minutes, covering with a damp paper towel to retain moisture.
• When ready to eat, quickly warm tortillas, spread fresh hummus, add reheated chicken, and top with cold yogurt sauce for a restaurant-style experience at home.

Best Sides for Mediterranean Chicken Wraps

• Flavor Fusion Pairing: Match the Mediterranean chicken wrap with a crisp, herbaceous white wine like Sauvignon Blanc, which cuts through the creamy yogurt sauce and complements the garlic and herb notes.
• Refreshing Beverage Companion: Pour a sparkling cucumber-mint lemonade that echoes the wrap's fresh ingredients and provides a cool, zesty counterpoint to the spiced chicken.
• Complementary Side Selection: Serve with a light Greek salad featuring feta cheese, kalamata olives, and a lemon-oregano vinaigrette to amplify the Mediterranean flavor profile and add textural variety.
• Texture Balance Enhancer: Include a small portion of tzatziki and warm pita chips on the side, offering additional crunch and a creamy dipping element that mirrors the wrap's internal components.

Wrap Variations with a Mediterranean Spin

• Low-Carb Lettuce Wrap Option: Replace tortillas with large lettuce leaves like butter lettuce or romaine for a carb-free version that's light and refreshing.
• Vegan Protein Alternative: Swap chicken with crispy tofu or chickpeas seasoned with same Mediterranean spices for a plant-based protein option that maintains the original flavor profile.
• Gluten-Free Adaptation: Use gluten-free tortillas or grain-free wraps like cassava or coconut flour tortillas to accommodate gluten sensitivities while keeping the recipe's core ingredients intact.
• Spicy Mediterranean Variation: Increase chili flakes and add harissa paste to the chicken for a bolder, more intense flavor that brings extra heat to the traditional recipe.

FAQs

• What ingredients make the Mediterranean Chicken Wraps flavorful?

The key flavor comes from the combination of garlic, chili flakes, black pepper, and dried mint, which create a zesty and aromatic seasoning for the chicken. The garlicky yogurt sauce with dill also adds a creamy and tangy element to the wrap.

• Is this recipe healthy?

Yes, this wrap is a nutritious option. It combines lean protein from chicken, fresh vegetables, and probiotics from yogurt. The use of olive oil and minimal processing makes it a healthier alternative to many fast-food options.

• Can I make this recipe vegetarian?

Absolutely! Replace the chicken with grilled tofu, chickpeas, or roasted vegetables. Keep the same spice mix and yogurt sauce to maintain the Mediterranean flavor profile.

• What type of tortillas work best for this recipe?

Whole wheat or regular flour tortillas are ideal. They should be soft and flexible enough to wrap easily without cracking. Larger tortillas work better for holding all the delicious fillings.

Amazing Mediterranean Chicken Wraps Recipe

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4.9 from 34 reviews

• Total Time: 30 minutes
• Yield: 4 1x

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Description

Mediterranean chicken wraps deliver a flavor-packed journey through sun-drenched landscapes, combining grilled spiced chicken, crisp vegetables, and creamy tzatziki in warm pita bread. Bold Mediterranean ingredients create a quick, delicious meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Protein:

• 1.5 pounds (650 grams) chicken breast, skinless, boneless

Spices and Seasonings:

• 3 garlic cloves, minced
• 1 teaspoon chili flakes
• 1 teaspoon ground black pepper
• 1.5 teaspoons dried mint
• 1/2 teaspoon dried dill or 1 tablespoon fresh dill
• salt to taste

Accompaniments and Fillings:

• 1/2 cup yogurt
• 1 cup chopped cabbage
• hummus
• cooked broccoli
• 3–4 tortillas
• black pepper to taste

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Instructions

1. Prepare fresh vegetables by chopping cabbage or salad greens, adding optional cherry tomatoes, cucumbers, or bell peppers for vibrant texture and color.
2. Create garlicky yogurt sauce by blending yogurt with minced garlic, salt, and dill until smooth. Refrigerate to enhance flavor development.
3. Cut chicken into uniform bite-sized pieces and heat olive oil in a non-stick skillet over medium-high heat (approximately 375°F).
4. Season chicken with minced garlic, chili flakes, black pepper, and dried mint. Sauté for 8-10 minutes, ensuring golden brown exterior and complete internal cooking. Maintain pan spacing to achieve proper caramelization.
5. Warm tortillas slightly for enhanced flexibility and easier wrapping.
6. Layer tortilla with hummus as base, then add chopped vegetables, cooked chicken, optional roasted broccoli, and generously drizzle yogurt sauce.
7. Fold tortilla sides inward, rolling tightly to create a compact wrap that securely contains ingredients.
8. Serve immediately while warm or allow to rest at room temperature. Ideal for quick meals or advance preparation, keeping fillings and tortillas separate until serving time.

Notes

• Customize veggie mix by choosing seasonal or favorite vegetables for added nutrition and flavor variety.
• Prep yogurt sauce in advance to let flavors meld, enhancing overall taste profile of the wrap.
• Control chicken moisture by ensuring pan is hot enough to create golden-brown exterior without drying out meat.
• Swap tortillas for gluten-free alternatives like lettuce wraps or grain-free options to accommodate dietary restrictions.

• Prep Time: 20 minutes
• Cook Time: 10 minutes
• Category: Lunch, Dinner, Snacks
• Method: Sautéing
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 300
• Sugar: 2g
• Sodium: 450mg
• Fat: 8g
• Saturated Fat: 2g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 38g
• Fiber: 4g
• Protein: 25g
• Cholesterol: 70mg