As the warm sun dipped below the horizon, I found myself sitting at a quaint Mediterranean café, savoring every bite of a vibrant wrap brimming with grilled chicken, fresh veggies, and a glorious spread of creamy hummus. Inspired by that delightful experience, I couldn’t wait to bring the essence of those Mediterranean Chicken Wraps back to my own kitchen. This recipe strikes the perfect balance between being a light, healthy option and a fulfilling meal, making it an ideal choice for lunch or dinner. With minimal prep time and effortless assembly, you’ll have a delicious dish ready to share or enjoy solo. Curious about how to recreate that sun-soaked feeling? Let’s dive into the recipe!
Why Make Mediterranean Chicken Wraps?
Bursting with Flavor: Each wrap is packed with vibrant Mediterranean ingredients, bringing a taste of the sun to your plate.
Healthy and Satisfying: With around 400 calories per wrap, they’re the perfect guilt-free meal option.
Easy to Prepare: Quick assembly means you can enjoy this delightful dish even on busy days.
Customizable: Feel free to mix and match ingredients—try adding grilled vegetables or different spreads like tzatziki. For more variations, don’t miss our Chimichurri Grilled Chicken or Garlic Chicken Gnocchi recipes!
Crowd-Pleasing Delight: Perfect for lunch with friends or an easy dinner, these wraps will impress everyone at the table!
Mediterranean Chicken Wraps Ingredients
For the Chicken
• Boneless skinless chicken breasts – Main protein source; juicy and tender, they absorb the spices well.
• Olive oil – Adds richness and keeps chicken moist; substitute with avocado oil for a different flavor.
• Garlic powder – Provides garlic flavor without peeling or mincing; fresh garlic can be used for a more intense profile.
• Dried oregano – Classic Mediterranean herb for aromatic flavor; fresh oregano can be substituted using three times the amount.
• Paprika – Adds a smoky, sweet kick; substitute with smoked paprika for an even stronger flavor.
• Salt – Enhances flavor; sea salt or kosher salt can be used interchangeably.
• Black pepper – Provides subtle heat; freshly ground black pepper is preferable for the best flavor.
For the Wraps
• Whole wheat tortillas – Base for wraps, providing a nutty flavor and texture; can use spinach or gluten-free tortillas as alternatives.
• Hummus – Creamy spread that adds tanginess; any flavor of hummus may be used.
For the Veggies
• Mixed greens (spinach & arugula) – Adds freshness and a crunchy texture; kale can be used for a heartier green.
• Cucumber, sliced – Refreshing crunch and light flavor; substitute with bell peppers for added sweetness.
• Cherry tomatoes, halved – Sweet bursts of flavor; substitute with diced regular tomatoes for a similar taste.
• Red onion, thinly sliced – Slightly sweet and sharp taste; can use green onions for a milder flavor.
• Feta cheese, crumbled – Tangy, creamy element enhancing Mediterranean appeal; can replace with goat cheese or omit for a dairy-free option.
• Lemon juice – Brightens flavors and cuts through richness; lime juice can be used as an alternative.
Step‑by‑Step Instructions for Mediterranean Chicken Wraps
Step 1: Preheat the Grill
Begin by preheating your grill or grill pan over medium heat, approximately 350°F (175°C). This will ensure a perfect sear on the chicken. While it heats up, prepare your chicken breasts by laying them flat on a cutting board, ensuring they’re ready for seasoning.
Step 2: Prepare the Chicken
Drizzle a tablespoon of olive oil over the boneless skinless chicken breasts to keep them moist during cooking. Generously season both sides with garlic powder, dried oregano, paprika, salt, and freshly ground black pepper. This flavorful blend will infuse the chicken with a delicious Mediterranean flair.
Step 3: Grill the Chicken
Carefully place the seasoned chicken breasts onto the grill, cooking for about 6-7 minutes per side. You are looking for a nice golden-brown exterior, and the chicken should reach an internal temperature of 165°F (74°C). Once cooked, remove the chicken from the grill and let it rest for 5 minutes to retain its juices.
Step 4: Slice the Chicken
After the chicken has rested, slice it into thin strips. This will not only make it easier to layer into your Mediterranean Chicken Wraps but also ensure every bite is full of that tender, juicy flavor. Set aside the sliced chicken while you prepare the fresh veggies.
Step 5: Cut the Vegetables
Wash and slice the cucumber into thin rounds, halve the cherry tomatoes, and thinly slice the red onion. Each of these fresh ingredients adds a delightful crunch and vibrant colors to your wraps. Keeping them ready will make the assembly process seamless.
Step 6: Warm the Tortillas
To ensure your whole wheat tortillas are flexible and enjoyable, warm them in a skillet over low heat or briefly in the microwave for about 20 seconds. This step will make the tortillas easier to fold without tearing when you assemble your Mediterranean Chicken Wraps.
Step 7: Assemble the Wraps
Spread a generous layer of creamy hummus over each warm tortilla as the base. Then, layer in the mixed greens, followed by the sliced vegetables, crumbled feta cheese, and the juicy chicken strips. This creates a beautiful and appetizing visual before rolling it up.
Step 8: Roll and Serve
Drizzle a little lemon juice over the fillings for that bright, zesty kick before folding in the sides of the tortilla. Roll the wrap tightly from the bottom up to encase all those delicious Mediterranean flavors. Cut the wrap in half diagonally for an enticing presentation and serve immediately.
Make Ahead Options
Mediterranean Chicken Wraps are ideal for busy weeknights or meal prepping enthusiasts! You can grill and slice the chicken up to 3 days in advance, storing it in an airtight container in the refrigerator. Additionally, prepare your sliced vegetables (cucumber, tomatoes, and onion) beforehand and keep them separate to maintain their crispness. If you want to make assembly even easier, spread the hummus on tortillas up to 24 hours before serving to enhance flavors but avoid sogginess by wrapping them tightly. When ready to enjoy, simply layer the chicken and veggies on the tortillas, add a drizzle of lemon juice, roll them up, and savor your homemade Mediterranean Chicken Wraps just as delicious as if they were freshly made!
How to Store and Freeze Mediterranean Chicken Wraps
Fridge: Store wrapped Mediterranean Chicken Wraps in foil or an airtight container for up to 2 days. This helps retain their freshness and flavor.
Freezer: For longer storage, freeze packed wraps for up to 1 month. Ensure they are tightly wrapped to avoid freezer burn.
Reheating: To reheat, thaw in the fridge overnight and warm in a skillet over low heat or in the microwave until heated through. Enjoy your delightful wraps again!
What to Serve with Mediterranean Chicken Wraps
Elevate your meal and embrace the Mediterranean spirit with these delightful pairings that perfectly complement your flavorful wraps.
- Greek Salad: A fresh mix of cucumbers, tomatoes, olives, and feta, this salad offers a zesty crunch that enhances the wrap’s Mediterranean influence.
- Roasted Vegetables: Seasoned and roasted to perfection, these vegetables provide a warm, savory side that balances the wrap’s cool ingredients with their caramelized flavors.
- Tzatziki Sauce: This cool, creamy yogurt dip is perfect for drizzling or dipping and adds a refreshing contrast to the savory wraps.
- Chickpea Salad: Packed with protein and fiber, this hearty salad adds a nutty flavor and a satisfying texture that complements the wraps well.
- Pita Chips: Crunchy and perfect for dipping, they provide a delightful texture while echoing the Mediterranean theme. Pair with hummus for a tasty appetizer!
- Mint Lemonade: A refreshing drink infused with mint and citrus, this revitalizing beverage complements the vibrant flavors of the wraps and enhances the dining experience.
Expert Tips for Mediterranean Chicken Wraps
• Cook Temperature Check: Use a meat thermometer to ensure the chicken reaches 165°F (74°C). This prevents foodborne illnesses and ensures juicy chicken.
• Rest Your Chicken: Allow the grilled chicken to rest for 5 minutes before slicing. This step is crucial for maintaining moisture and tenderness in your Mediterranean Chicken Wraps.
• Avoid Soggy Wraps: If prepping ahead, store the chicken and veggies separately. This prevents moisture from making your wraps soggy when ready to serve.
• Fresh Ingredients Matter: Always use fresh vegetables and herbs to elevate the flavor. They add a beautiful crunch and vibrant taste to your wraps.
• Try Double-Wrapping: For extra sturdiness, consider wrapping your fillings in a lettuce leaf before adding the tortilla. This adds freshness and helps keep everything together.
Mediterranean Chicken Wraps Variations
Feel free to get creative and customize your Mediterranean Chicken Wraps to suit your taste buds!
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Vegetarian Option: Replace chicken with grilled vegetables like zucchini and eggplant for a delicious meat-free twist. These veggies will absorb the flavorful seasoning beautifully.
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Different Spreads: Swap out hummus for tzatziki or flavored cream cheese for a unique taste. Each spread pairs perfectly with the freshness of the veggies.
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Enhanced Crunch: Add roasted nuts or seeds like sunflower seeds to your wraps for an extra crunchy texture. The added crunch makes each bite an adventure!
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Spice it Up: Mix in some diced jalapeños or a dash of hot sauce for those who crave a bit of heat. This will give your wraps a lively kick while maintaining the Mediterranean vibe.
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Wrap it Up Differently: Use lettuce leaves instead of tortillas for a low-carb, refreshing wrap. Not only lighter, but it also adds an extra crunch!
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Flavorful Feta Alternatives: If you’re not a fan of feta cheese, switch it out for creamy goat cheese or simply omit it for a dairy-free option. Each gives a different yet delightful profile.
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Seasonal Veggies: Embrace the seasons by using whatever fresh vegetables you have on hand, like bell peppers or avocado for creaminess. This ensures your wraps are fresh and vibrant year-round.
For more inspired takes on chicken dishes, check out our easy-to-follow Honey Pepper Chicken or the succulent High Protein Chicken recipes!
Mediterranean Chicken Wraps Recipe FAQs
What kind of chicken should I use for Mediterranean Chicken Wraps?
Absolutely! Boneless, skinless chicken breasts are ideal as they are juicy and absorb the spices well. Look for chicken that feels firm and has a pinkish color without any dark spots. If you prefer a lighter option, you can also use chicken thighs for added flavor.
How long can I store leftover Mediterranean Chicken Wraps?
You can store your wraps in the fridge for up to 2 days. Make sure to wrap them in foil or place them in an airtight container. This will help keep them fresh and prevent them from drying out. If you’re planning to keep them longer, think about freezing!
Can I freeze Mediterranean Chicken Wraps?
Yes! To freeze, tightly wrap each wrap in plastic wrap or foil and place them in a freezer-safe bag. They can last for up to 1 month in the freezer. To reheat, simply thaw in the fridge overnight and warm them up in a skillet or microwave until heated through.
What if my chicken isn’t cooking evenly?
Very! If you encounter uneven cooking, make sure your grill is preheated to the right temperature and use a meat thermometer to check the internal temperature, which should be 165°F (74°C). Also, try flattening the chicken by pounding it to an even thickness before grilling to ensure consistent cooking.
What can I substitute if I have a dietary restriction?
For those with dairy intolerance, you can easily omit the feta cheese or substitute it with dairy-free cheese. If you’re looking for a gluten-free option, using gluten-free tortillas is a great choice. Feel free to customize the veggies too; for example, if you’re allergic to certain ingredients, simply replace them with alternatives like bell peppers or zucchini.
How do I keep my wraps from getting soggy?
To avoid soggy Mediterranean Chicken Wraps, store the chicken and vegetables separately if you’re making them ahead of time. You can add hummus just before serving. This way, your wraps will maintain their crispiness and freshness until you’re ready to enjoy them!
Mediterranean Chicken Wraps: Fresh Flavors in Every Bite
Ingredients
Equipment
Method
- Preheat your grill or grill pan over medium heat, approximately 350°F (175°C).
- Drizzle olive oil over the chicken breasts and season with garlic powder, oregano, paprika, salt, and pepper.
- Grill the chicken for 6-7 minutes per side until golden-brown and cooked to an internal temperature of 165°F (74°C). Let it rest for 5 minutes.
- Slice the chicken into thin strips.
- Wash and slice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
- Warm the tortillas in a skillet or microwave for about 20 seconds.
- Spread a layer of hummus on each tortilla and layer with mixed greens, sliced veggies, feta cheese, and chicken strips.
- Drizzle lemon juice, fold in the sides of the tortilla, and roll it tightly. Cut the wrap in half and serve immediately.
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