These Mediterranean Chicken Wraps are a perfect blend of grilled chicken, fresh vegetables, and zesty feta cheese wrapped in a soft tortilla. Ideal for lunch or a picnic, these wraps offer a burst of flavor and nutrition that suits any occasion—whether you’re meal prepping for the week or hosting a casual gathering. Their vibrant ingredients and easy preparation make them a standout choice for anyone craving a healthy yet delicious meal.
Why You’ll Love This Recipe
- Quick and Easy: These wraps can be prepared in under an hour, making them perfect for busy days.
- Flavor Packed: The combination of grilled chicken, fresh veggies, and tangy feta creates a mouthwatering experience.
- Versatile Ingredients: Feel free to customize with your favorite veggies or protein options to suit your taste.
- Healthy Choice: Packed with lean protein and fresh produce, these wraps make a nutritious meal option.
- Great for Meal Prep: Make multiple servings at once so you can enjoy them throughout the week.
Tools and Preparation
To make these Mediterranean Chicken Wraps, you’ll need some essential tools to ensure everything goes smoothly.
Essential Tools and Equipment
- Grill or grill pan
- Mixing bowl
- Whisk
- Resealable plastic bag or shallow dish
- Knife
- Cutting board
Importance of Each Tool
- Grill or grill pan: This tool is essential for cooking the chicken evenly while adding delicious char marks.
- Mixing bowl: A good mixing bowl allows you to combine marinade ingredients easily without spilling.
- Knife: A sharp knife helps slice the chicken and vegetables quickly and safely.
Ingredients
These Mediterranean Chicken Wraps are a delightful fusion of grilled chicken, fresh veggies, and tangy feta, all rolled in a tortilla. Perfect for lunch or a picnic!
Ingredients:
– 2 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 2 cloves, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 4 large whole wheat or spinach tortillas
– 1 cup hummus
– 1 cup cherry tomatoes, halved
– 1 cucumber, thinly sliced
– 1/4 red onion, thinly sliced
– 1/2 cup crumbled feta cheese
– 1/4 cup kalamata olives, pitted and sliced (optional)
– Fresh spinach or mixed greens
How to Make Mediterranean Chicken Wraps
Step 1: Prepare the Marinade
In a bowl, combine olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Whisk until well blended.
Step 2: Marinate the Chicken
Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken. Seal or cover and refrigerate for at least 30 minutes (up to 2 hours for deeper flavor).
Step 3: Grill the Chicken
Preheat your grill or grill pan over medium-high heat. Remove the chicken from the marinade. Grill for about 6–7 minutes per side or until fully cooked. Let it rest for a few minutes before slicing thinly.
Step 4: Assemble the Wraps
Lay out the tortillas on a clean surface. Spread a generous amount of hummus over each tortilla, leaving space on the edges for easy wrapping. Evenly distribute the slices of grilled chicken on top of the hummus-coated tortillas.
Step 5: Add Fresh Ingredients
Top each wrap with cherry tomatoes, cucumber slices, red onion, feta cheese, olives (if using), and fresh greens.
Step 6: Roll Up the Wraps
Roll up each wrap tightly by tucking in the sides as you go. Secure with a toothpick if necessary.
Step 7: Serve Immediately
Slice each wrap in half and serve right away. Enjoy these vibrant Mediterranean flavors!
How to Serve Mediterranean Chicken Wraps
Mediterranean Chicken Wraps are not only delicious but also versatile. You can serve them in various ways to enhance your dining experience.
With a Side of Fresh Salad
- A mixed green salad with cherry tomatoes and cucumbers adds a refreshing crunch that complements the wraps perfectly.
Accompanied by Tzatziki Sauce
- This creamy yogurt-based sauce adds a cooling effect and pairs wonderfully with the flavors of grilled chicken and veggies.
As a Picnic Treat
- These wraps are easy to pack and transport, making them an ideal choice for picnics or outdoor gatherings.
Served with Pita Chips
- Crispy pita chips offer a satisfying crunch and can be dipped in hummus or tzatziki for extra flavor.
Paired with Roasted Vegetables
- Roasted bell peppers, zucchini, and eggplant provide a hearty side that enhances the Mediterranean theme of your meal.
How to Perfect Mediterranean Chicken Wraps
To ensure your Mediterranean Chicken Wraps are always delicious, consider these helpful tips.
- Marinate longer: For deeper flavor, marinate the chicken for up to 2 hours before grilling.
- Use fresh ingredients: Fresh vegetables and herbs elevate the taste; opt for ripe tomatoes and crisp cucumbers.
- Grill properly: Make sure the grill is preheated to achieve nice grill marks and juicy chicken.
- Wrap tightly: Roll the tortillas tightly around the fillings to prevent them from falling apart when you eat.
- Experiment with fillings: Don’t hesitate to add other ingredients like roasted red peppers or artichoke hearts for variety.
- Serve immediately: Enjoy these wraps right after making them for optimal freshness and taste.
Best Side Dishes for Mediterranean Chicken Wraps
Complement your Mediterranean Chicken Wraps with these delightful side dishes that enhance their rich flavors.
Greek Salad: A classic salad with olives, feta, cucumbers, and tomatoes. Toss it together with olive oil and lemon juice for a light dressing.
Quinoa Tabbouleh: This refreshing dish combines quinoa, parsley, mint, tomatoes, and lemon juice. It’s both healthy and flavorful.
Roasted Potatoes: Seasoned with rosemary and garlic, roasted potatoes make a hearty side that pairs well with grilled dishes.
Stuffed Grape Leaves: These vine-wrapped rice rolls offer a tangy flavor that complements the wraps nicely.
Mediterranean Couscous: Fluffy couscous mixed with vegetables and herbs provides a great texture contrast to the wraps.
Chickpea Salad: A protein-rich option featuring chickpeas, onions, parsley, and olive oil; it’s nutritious and filling.
Olive Tapenade: A savory spread of olives blended with garlic; serve it as a dip alongside fresh bread or crackers.
Fried Zucchini Fritters: Crispy fritters made from grated zucchini make for a tasty finger food that everyone will love.
Common Mistakes to Avoid
Making Mediterranean Chicken Wraps can be simple, but there are common mistakes that can affect the taste and presentation. Here are some pitfalls to watch out for.
- Skipping the Marinade: Not marinating the chicken can lead to bland flavors. Take time to let the chicken absorb the marinade for at least 30 minutes.
- Overcrowding the Tortilla: Filling your wrap too much makes it difficult to roll. Use moderate amounts of each ingredient to ensure a neat wrap.
- Leaving Out Fresh Ingredients: Neglecting fresh veggies diminishes the dish’s freshness. Always include vibrant vegetables like cucumbers and tomatoes for balance.
- Using Low-Quality Feta: Poor-quality feta can ruin your wraps. Opt for a good quality feta cheese for rich flavor and texture.
- Not Letting Chicken Rest: Cutting into hot chicken immediately can dry it out. Allow it to rest a few minutes before slicing for juiciness.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container.
- They can last up to 3 days in the fridge.
Freezing Mediterranean Chicken Wraps
- Wrap individual portions tightly in plastic wrap or foil.
- Freeze for up to 2 months for best quality.
Reheating Mediterranean Chicken Wraps
- Oven: Preheat to 350°F (175°C), wrap in foil, and heat for about 10-15 minutes until warmed through.
- Microwave: Place on a microwave-safe plate, cover, and heat for about 1-2 minutes. Check frequently to avoid overheating.
- Stovetop: Heat on medium heat in a skillet, turning occasionally until heated evenly.
Frequently Asked Questions
If you have questions about making Mediterranean Chicken Wraps, you’re not alone! Here are some common inquiries.
Can I use different proteins in Mediterranean Chicken Wraps?
Yes! You can substitute grilled shrimp, turkey, or even tofu for a vegetarian option.
What tortillas work best for Mediterranean Chicken Wraps?
Whole wheat or spinach tortillas add extra flavor and nutrition, but feel free to use any type you prefer.
How do I customize my Mediterranean Chicken Wraps?
Add or replace ingredients like avocado, roasted peppers, or different cheeses according to your taste preferences.
Are Mediterranean Chicken Wraps healthy?
Absolutely! They are packed with lean protein, fresh vegetables, and healthy fats from olive oil and feta cheese.
Final Thoughts
Mediterranean Chicken Wraps offer a delightful mix of flavors and textures that make them perfect for any meal. They’re versatile too; feel free to customize them with your favorite ingredients. Give this recipe a try—it’s sure to become a family favorite!
Mediterranean Chicken Wraps
Mediterranean Chicken Wraps are a delightful and nutritious meal perfect for lunch, picnics, or casual gatherings. Bursting with flavor, these wraps feature grilled chicken marinated in zesty herbs and spices, complemented by fresh vegetables and creamy feta cheese—all wrapped in a soft tortilla. Quick to prepare and packed with lean protein, healthy fats, and vibrant colors, they are as satisfying as they are wholesome. Customize your wraps with your favorite ingredients for a personalized touch that will please everyone at the table. With their easy preparation and delicious taste, Mediterranean Chicken Wraps are sure to become a go-to recipe for busy days or entertaining friends.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Main
- Method: Grilling
- Cuisine: Mediterranean
Ingredients
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 cloves minced garlic
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 4 large whole wheat or spinach tortillas
- 1 cup hummus
- 1 cup cherry tomatoes, halved
- 1 cucumber, thinly sliced
- 1/4 red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup kalamata olives, pitted and sliced (optional)
- Fresh spinach or mixed greens
Instructions
- In a bowl, mix olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
- Marinate chicken in the mixture for at least 30 minutes (up to 2 hours).
- Grill marinated chicken over medium-high heat for about 6–7 minutes on each side until cooked through.
- Let the chicken rest before slicing it thinly.
- Spread hummus on each tortilla; top with grilled chicken slices, cherry tomatoes, cucumber, red onion, feta cheese, and fresh greens.
- Roll up tightly and slice in half to serve.
Nutrition
- Serving Size: 1 wrap (approx. 310g)
- Calories: 500
- Sugar: 3g
- Sodium: 800mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 30g
- Cholesterol: 70mg
