Description
These Mediterranean chicken wraps are packed with fresh vegetables, seasoned chicken, and a tangy yogurt sauce. Ready in just 20 minutes, they’re perfect for quick lunches or dinners and ideal for meal prep throughout the week.
Ingredients
Scale
- For the Chicken and Wraps:
- 2 cups cooked chicken breast, shredded or chopped
- 4 large whole wheat wraps
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- Salt and pepper, to taste
- For the Mediterranean Yogurt Sauce:
- 1 cup Greek yogurt
- 1 teaspoon garlic powder (or 2 fresh garlic cloves, minced)
- 1 teaspoon dried oregano
- Juice of 1 lemon (approximately 2–3 tablespoons)
- Salt and pepper, to taste
- Fresh Ingredients:
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh dill, chopped
- 1/2 cup crumbled feta cheese
Instructions
- Prepare the Mediterranean Yogurt Sauce: In a small bowl, combine the Greek yogurt, garlic powder, dried oregano, lemon juice, salt, and pepper. Mix thoroughly until smooth and set aside.
- Season and Heat the Chicken: Heat olive oil in a skillet over medium heat. Add the pre-cooked chicken and sprinkle with paprika, salt, and pepper. Toss to coat evenly, allowing the chicken to warm through for about 3-4 minutes.
- Prepare the Fresh Vegetables: While the chicken warms, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the fresh herbs.
- Warm the Wraps: Briefly warm each wrap in a dry skillet for about 10-15 seconds per side or in the microwave for 10 seconds.
- Assemble the Wraps: Lay a warmed wrap flat on a clean surface. Spread 2-3 tablespoons of the yogurt sauce in the center. Add a quarter of the seasoned chicken, then top with cucumbers, tomatoes, red onion, and herbs. Sprinkle with feta cheese.
- Fold the Wraps: Fold the sides of the wrap inward first, then roll from the bottom up, tucking the ingredients in as you go to create a secure bundle.
- Slice and Serve: For easier eating, slice each wrap diagonally in half before serving.
Notes
Pro Tips:
- Pre-cook chicken in batches for easy meal prep throughout the week.
- Pat vegetables dry after washing to prevent soggy wraps.
- Toast the wraps briefly for improved texture and flavor.
- For meal prep, store components separately and assemble just before eating.
- Try variations like adding kalamata olives or using roasted chickpeas for a vegetarian option.
- Prep Time: 15
- Cook Time: 5
- Category: Main Course
- Method: Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 300
- Sugar: 3
- Sodium: 450
- Fat: 12
- Saturated Fat: 4
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 20
- Fiber: 5
- Protein: 25
- Cholesterol: 65
Keywords: mediterranean chicken wraps, healthy wraps, chicken wraps, greek yogurt sauce, quick lunch ideas, meal prep recipes, mediterranean diet