Introduction
Mediterranean Chicken Wraps are a tasty and healthy meal that is perfect for lunch or dinner. These wraps are full of fresh flavors like garlic, lemon, and herbs that come from the Mediterranean region. They combine juicy chicken, crunchy vegetables, and creamy sauce all wrapped up in soft flatbread or tortillas.
If you want a quick, delicious meal that feels fresh and light but still filling, Mediterranean Chicken Wraps are a great choice. Not only are these wraps easy to make, but they are also packed with nutrients. Plus, you can customize them with your favorite veggies or sauces. Ready to learn how to make this flavorful dish? Let’s dive in!
Ingredients – Mediterranean Chicken Wraps
Here is what you will need to make about 4 Mediterranean Chicken Wraps:
- 2 large chicken breasts (boneless and skinless)
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper (to taste)
- 4 large flatbreads or tortillas
For the toppings and sauce:
- 1 cup chopped cucumber
- 1 cup chopped tomatoes
- 1/2 cup red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/2 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- A handful of fresh parsley or mint leaves, chopped
Step by Step Process – Mediterranean Chicken Wraps
Step 1: Prepare the Chicken
Start by cleaning the chicken breasts. Pat them dry with a paper towel. In a bowl, mix olive oil, dried oregano, garlic powder, paprika, salt, and pepper. Rub this mixture all over the chicken breasts to make sure they are evenly coated with the spices.
Step 2: Cook the Chicken
Heat a non-stick skillet or grill pan over medium heat. Once hot, add the chicken breasts. Cook each side for about 6 to 7 minutes until the chicken is cooked through and has nice grill marks or is golden brown.
To check if it’s done, cut into the thickest part and make sure it’s no longer pink inside. After cooking, let the chicken rest for a few minutes, then slice it into thin strips.
Step 3: Prepare the Sauce
While the chicken is cooking, make the yogurt sauce. In a small bowl, mix the Greek yogurt, lemon juice, and minced garlic. Add a pinch of salt and pepper, then stir well. This sauce adds a creamy and tangy flavor to the wraps.
Step 4: Prepare the Vegetables
Wash and chop the cucumber and tomatoes into small pieces. Slice the red onion thinly. Chop the fresh parsley or mint leaves. Set all the veggies aside.
Step 5: Assemble the Wraps
Lay one flatbread or tortilla on a clean surface. Spread a spoonful of the yogurt sauce in the middle of the flatbread. Add a handful of sliced chicken strips on top. Then add some cucumber, tomato, red onion, and crumbled feta cheese. Sprinkle the fresh herbs over everything.
Step 6: Wrap It Up
Fold the sides of the flatbread in, then roll it up tightly from the bottom to make a wrap. If you want, you can warm the wrap in a pan for 1-2 minutes to make it a little crispy, but this is optional.
Step 7: Serve and Enjoy!
Cut the wrap in half if you like, and serve it with extra yogurt sauce or a side salad. These Mediterranean Chicken Wraps are perfect for a quick meal that tastes fresh and satisfying.
Nutritional Information
| Nutrient | Amount (per wrap) |
|---|---|
| Calories | 350 kcal |
| Protein | 30 grams |
| Carbohydrates | 28 grams |
| Fat | 12 grams |
| Saturated Fat | 3 grams |
| Fiber | 4 grams |
| Sugar | 5 grams |
| Sodium | 500 mg |
| Vitamin A | 15% of Daily Value |
| Vitamin C | 20% of Daily Value |
| Calcium | 18% of Daily Value |
Frequently Asked Questions
Q1: Can I use chicken thighs instead of chicken breasts?
Yes! Chicken thighs are juicier and more flavorful, but they take a little longer to cook. Just make sure they are fully cooked before assembling the wraps.
Q2: What can I use instead of Greek yogurt?
If you don’t have Greek yogurt, you can use sour cream, tzatziki sauce, or even mayonnaise, but Greek yogurt is healthier and adds a nice tangy taste.
Q3: Can I make these wraps vegetarian?
Absolutely! Replace chicken with grilled vegetables like zucchini, eggplant, or mushrooms. You can also add chickpeas or falafel for extra protein.
Q4: How long can I store these wraps?
It’s best to eat these wraps fresh, but you can keep them in the fridge for up to 24 hours. Keep the sauce separate to prevent the wrap from getting soggy.
Q5: Can I freeze Mediterranean Chicken Wraps?
Freezing is not recommended because the fresh vegetables and yogurt sauce don’t freeze well. It’s better to freeze just the cooked chicken if needed.
Final Thoughts
Mediterranean Chicken Wraps are a wonderful way to enjoy a quick, healthy, and delicious meal at home. They bring together fresh ingredients and bold flavors in a convenient wrap form. Whether you are packing lunch for work, making dinner for your family, or preparing a light snack, these wraps fit perfectly.
The best part? They are very flexible. You can easily swap ingredients to suit your taste or what you have in your kitchen. Plus, they are easy enough for beginners but tasty enough to impress guests. So why wait? Try this recipe today and enjoy a little taste of the Mediterranean wherever you are!
