There’s something about Mediterranean Chicken Wraps that transforms an ordinary day into a vibrant gathering of flavors and textures. These wraps make lunchtime feel like a celebration of fresh ingredients – tender grilled chicken nestled in a warm whole wheat or spinach tortilla, layered with creamy hummus, juicy cherry tomatoes, crisp cucumber ribbons, and a sprinkle of tangy feta. Celebrated for their balance of protein, healthy fats, and fiber, they’re a perfect pick-me-up when you need a healthy lunch or a quick dinner. Plus, they’re incredibly forgiving for beginner cooks: a simple marinade, a hot grill pan, and a handful of fresh produce are all you need to bring these handheld delights to life.
Whether you’re packing them for a picnic in the park, serving them at a casual family dinner, or whipping up a batch for meal prep, these wraps deliver on both convenience and taste. In just 30 minutes of prep, 15 minutes of cooking, and a quick 5-minute rest, you can have a meal that clocks in around 450 calories without skimping on satisfaction. Wrap yourself in the vibrant flavors of the Mediterranean with these delicious chicken wraps that pack a punch! With a difficulty level set at Beginner and versatile course types—lunch or dinner—you’ll wonder why you ever settled for boring sandwiches again.
KEY INGREDIENTS IN MEDITERRANEAN CHICKEN WRAPS
Every ingredient in these wraps plays a starring role, offering layers of texture, flavor, and nutrition. From the succulent protein of the chicken to the fresh crunch of garden veggies, here’s what you’ll need and why each component matters.
- Chicken breasts
Lean and tender, these boneless, skinless cuts soak up the tangy marinade and provide the protein foundation that makes each wrap satisfyingly hearty.
- Olive oil
A drizzle of extra-virgin olive oil in the marinade lends a fruity richness and helps carry flavors, while supporting healthy fats in your diet.
- Lemon juice
Bright, acidic notes from freshly squeezed lemon cut through the richness of the hummus and feta, balancing every bite with a zing.
- Garlic
Minced garlic infuses the marinade with savory depth and aromatic warmth, giving the chicken a deliciously robust undertone.
- Dried oregano
This classic Mediterranean herb brings an earthy, slightly bitter essence that beautifully complements the lemon and garlic.
- Salt and pepper
Simple seasonings that elevate all the other flavors—salt enhances sweetness and acidity, while pepper adds a gentle bite.
- Whole wheat or spinach tortillas
Soft yet sturdy, these wraps cradle the fillings and contribute whole grains or an extra veggie boost, depending on your choice.
- Hummus
Creamy and smooth, hummus acts as both a flavor layer and a binding element, ensuring each component stays nestled in the tortilla.
- Cherry tomatoes
Juicy and sweet-tart, halved cherry tomatoes add pops of color and freshness, creating a refreshing counterpoint to the rich hummus.
- Cucumber
Thinly sliced cucumber brings a crisp, cooling crunch that brightens the overall texture profile of the wrap.
- Red onion
Slender ribbons of red onion introduce a sharp, sweet edge that harmonizes with the mellow chicken and creamy spreads.
- Feta cheese
Crumbled feta imparts a salty, tangy punch, delivering that unmistakable Mediterranean tang in every mouthful.
- Kalamata olives (optional)
Briny and slightly fruity, sliced olives offer an extra layer of umami for olive lovers seeking a more pronounced salty finish.
- Fresh spinach or mixed greens
A handful of leafy greens adds body, fresh vegetal notes, and a nutritional boost, completing the ensemble.
HOW TO MAKE MEDITERRANEAN CHICKEN WRAPS
Before you assemble these wraps, let’s talk through the steps that transform simple ingredients into a flavor-packed meal. You’ll create a zesty marinade, grill the chicken to juicy perfection, and layer everything with hummus for a creamy anchor. Follow these detailed instructions for a seamless cooking experience.
1. In a bowl, combine olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Whisk vigorously until the mixture is smooth and emulsified, ensuring that every drop of flavor will cling to the chicken.
2. Place the chicken breasts in a resealable plastic bag or a shallow dish and pour the marinade over them. Seal the bag or cover the dish tightly, then refrigerate for at least 30 minutes. For deeper flavor penetration, let the chicken marinate for up to 2 hours.
3. Preheat a grill or grill pan over medium-high heat until it’s hot enough to sizzle. Remove the chicken from the marinade, letting any excess drip off, then grill for 6–7 minutes per side. You’re aiming for a golden-brown exterior and an internal temperature of 165°F (74°C).
4. Once cooked through, transfer the chicken to a cutting board and let it rest for about 5 minutes. This allows the juices to redistribute and keeps the meat tender. After resting, slice the chicken thinly against the grain.
5. Lay out the tortillas flat on your countertop. Use a spatula or the back of a spoon to spread a generous layer of hummus over each tortilla, leaving about ½ inch clear around the edges for easier rolling.
6. Evenly distribute the sliced chicken over the hummus layer, arranging it in a line down the center of each tortilla for balanced bites.
7. Top the chicken with cherry tomatoes, cucumber slices, red onion, crumbled feta, optional olives, and a handful of fresh spinach or mixed greens. Make sure to layer evenly so each half of the wrap is equally delicious.
8. Roll up the tortillas tightly, folding in the sides as you go so the fillings stay snug. If needed, secure each wrap with a toothpick. Use a sharp knife to slice each wrap diagonally in half and serve immediately, enjoying the vibrant, hearty flavors of the Mediterranean.
SERVING SUGGESTIONS FOR MEDITERRANEAN CHICKEN WRAPS
When it’s time to share these wraps with friends or family, presentation and complementary sides can elevate your meal into a memorable spread. Whether you’re hosting a casual brunch, packing lunches for a picnic, or simply enjoying a relaxed evening at home, these serving ideas will make your Mediterranean Chicken Wraps shine. From stylish plating to creative accompaniments, each suggestion highlights how to enhance flavors and textures while staying true to the easy, fresh spirit of this dish.
- Pair with a crisp Greek salad
Serve alongside a bowl of mixed greens, cucumber, red onion, tomatoes, and olives dressed in olive oil and red wine vinegar. The bright, tangy salad reinforces the wrap’s Mediterranean theme.
- Offer a side of tzatziki sauce
A cool, creamy dollop of tzatziki—made from yogurt, cucumber, garlic, and dill—adds a refreshing contrast and extra moisture to each bite. Place in a small ramekin for dipping.
- Add a crunchy element
Sprinkle on some toasted pine nuts or serve with oven-baked pita chips. Their golden, nutty crunch provides a delightful textural counterpoint to the soft wrap.
- Include a zesty beverage
Set out chilled sparkling water infused with lemon and fresh mint, or share homemade lemonade with a hint of rosemary. These drinks cut through the richness and keep the meal light and refreshing.
HOW TO STORE MEDITERRANEAN CHICKEN WRAPS
Whether you’re meal-prepping for the week or saving leftovers for lunch tomorrow, proper storage ensures every ingredient stays fresh, flavorful, and ready to enjoy. From smart wrapping techniques to compartmentalizing fillings, these tips will help you maintain the integrity of your Mediterranean Chicken Wraps so they taste just as vibrant when reheated or devoured cold.
- Wrap individually in parchment paper
Tightly roll each wrap in a sheet of parchment or wax paper, then seal with a piece of tape or a sticker label. This method keeps the tortilla from drying out while maintaining its shape in the refrigerator.
- Store components separately
If you’re concerned about sogginess, place the sliced chicken, chopped veggies, and hummus in separate airtight containers. Assemble the wraps fresh when you’re ready to eat, so each element retains its optimal texture.
- Refrigerate promptly
Place wrapped or separated components in the fridge within two hours of cooking. Store at 40°F (4°C) or below and consume within 3–4 days to ensure safety and peak flavor.
- Freeze for longer storage
For make-ahead convenience, wrap the assembled wraps in plastic freezer wrap, then place them in a freezer-safe bag. Freeze for up to one month. Thaw in the refrigerator overnight before serving, and refresh with a squeeze of lemon or extra greens.
CONCLUSION
By now, you’ve explored each step needed to master these Mediterranean Chicken Wraps—from marinating tender chicken breasts in a fragrant blend of olive oil, lemon juice, garlic, and oregano, to layering every vibrant element onto a warm tortilla with creamy hummus, crisp veggies, salty feta, and optional briny olives. We’ve walked through ingredient tips, detailed cooking instructions, creative serving ideas, and smart storage solutions so you can enjoy this recipe as a healthy lunch or a quick dinner again and again. Don’t forget that you can easily print this article and save it for later; it makes a handy reference whether you’re in the kitchen or planning meals for the week. And keep an eye out for our FAQ below, where you’ll find answers to common questions about substitutions, reheating, and flavor variations.
We love hearing from home cooks who try new recipes, so please leave a comment if you’ve made these wraps or if you have any questions or feedback. Did you swap in tofu or shrimp? Add a spicy twist with hot sauce? Share your personal spin and let us know how it turned out. Your tips and stories help our community grow and inspire others to dive into fresh, zesty Mediterranean cuisine with confidence. If you need further guidance or run into any hiccups, just drop a note—we’re here to help you make every bite better than the last!
Mediterranean Chicken Wraps
Description
These Mediterranean Chicken Wraps are bursting with flavor from marinated chicken, fresh veggies, and creamy hummus, all wrapped up in a wholesome tortilla. Perfect for lunch or a quick dinner!
Ingredients
Instructions
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In a bowl, combine olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Whisk until well blended.
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Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over the chicken. Seal or cover and refrigerate for at least 30 minutes, up to 2 hours for deeper flavor.
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Preheat a grill or grill pan over medium-high heat. Remove the chicken from the marinade and grill for 6-7 minutes per side, or until fully cooked. Let it rest for a few minutes before slicing thinly.
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Lay out the tortillas and spread a generous amount of hummus over each, leaving space on the edges for easy wrapping.
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Evenly distribute the chicken slices on the hummus-coated tortillas.
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Top with cherry tomatoes, cucumber slices, red onion, feta cheese, olives, and fresh greens.
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Roll up the wraps tightly, tucking in the sides as you go, and secure with a toothpick if necessary.
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Slice the wraps in half and serve immediately. Enjoy the vibrant, hearty flavors of the Mediterranean!
Note
- You can substitute the chicken with grilled shrimp or tofu for a vegetarian option.
- For an extra kick, add a drizzle of tzatziki sauce or your favorite hot sauce before wrapping.
- These wraps make a great lunch or picnic option; simply wrap in parchment paper for easy transportation.
- Customize with additional veggies like bell peppers or shredded carrots for added crunch and nutrition.
