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.
Ingredients
Scale
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
Instructions
- Prepare fresh vegetables by chopping cabbage or salad greens, adding optional cherry tomatoes, cucumbers, or bell peppers for vibrant texture and color.
- Create garlicky yogurt sauce by blending yogurt with minced garlic, salt, and dill until smooth. Refrigerate to enhance flavor development.
- Cut chicken into uniform bite-sized pieces and heat olive oil in a non-stick skillet over medium-high heat (approximately 375°F).
- 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.
- Warm tortillas slightly for enhanced flexibility and easier wrapping.
- Layer tortilla with hummus as base, then add chopped vegetables, cooked chicken, optional roasted broccoli, and generously drizzle yogurt sauce.
- Fold tortilla sides inward, rolling tightly to create a compact wrap that securely contains ingredients.
- 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