30-Minute Mediterranean Chicken Wraps – Easy Recipe

Craving a fresh, flavorful meal that transports your taste buds straight to the Mediterranean coast? These Mediterranean Chicken Wraps are exactly what you need! Bursting with tender seasoned chicken, crisp vegetables, creamy tzatziki, and aromatic herbs, this recipe combines the best of Mediterranean cuisine in one perfectly portable package.

Whether you’re looking for an easy Mediterranean chicken wrap for a quick lunch or planning a healthy dinner for the family, this homemade Mediterranean chicken wrap recipe delivers restaurant-quality flavors in just 30 minutes. Moreover, these wraps are incredibly versatile, nutritious, and perfect for meal prep enthusiasts who want to enjoy classic Mediterranean chicken wraps throughout the week.

Why You’ll Love This Mediterranean Chicken Wraps Recipe

• Quick and Easy – Ready in just 30 minutes from start to finish • Packed with Fresh Flavors – Authentic Mediterranean herbs and spices create an unforgettable taste • Healthy and Nutritious – High in protein, loaded with fresh vegetables, and made with wholesome ingredients • Perfect for Meal Prep – Make ahead and enjoy throughout the week • Family-Friendly – Kids and adults love these flavorful wraps • Customizable – Easy to adapt for different dietary preferences • Budget-Friendly – Uses affordable, accessible ingredients • Great for Entertaining – Perfect for picnics, lunches, or casual dinners

This best way to make Mediterranean chicken wraps at home ensures you’ll never want to order takeout again. Additionally, the easy Mediterranean chicken wraps for beginners approach makes this recipe accessible to cooks of all skill levels.

Ingredients for Mediterranean Chicken Wraps

For the Chicken:

• 1 lb boneless, skinless chicken breasts, cut into strips
• 2 tablespoons olive oil
• 2 teaspoons dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon dried thyme
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)

For the Tzatziki Sauce:

• 1 cup Greek yogurt (plain, full-fat recommended)
• 1 medium cucumber, grated and drained
• 2 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh dill, chopped
• 1 tablespoon olive oil
• 1/2 teaspoon salt

For Assembly:

• 4 large flour tortillas or pita bread
• 2 cups romaine lettuce, chopped
• 1 large tomato, diced
• 1/2 red onion, thinly sliced
• 1/2 cucumber, sliced
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped

Dietary Substitutions:

For a gluten-free Mediterranean chicken wrap, use corn tortillas or lettuce leaves instead of flour tortillas. For a dairy-free option, substitute the Greek yogurt with cashew cream and omit the feta cheese. These essential ingredients for Mediterranean chicken wraps can be easily modified to suit various dietary needs.

How to Make Mediterranean Chicken Wraps – Step by Step

Step 1: Prepare the Tzatziki Sauce

Start by making the tzatziki sauce, as it benefits from sitting and developing flavors. Grate the cucumber using a box grater, then place it in a fine-mesh strainer. Sprinkle with salt and let it drain for 10 minutes. Furthermore, squeeze the grated cucumber with your hands or press it with paper towels to remove excess moisture.

In a medium bowl, combine the Greek yogurt, drained cucumber, minced garlic, lemon juice, fresh dill, olive oil, and salt. Mix thoroughly and refrigerate while you prepare the chicken. This Mediterranean chicken wrap sauce is the secret to authentic flavor.

Step 2: Season and Cook the Chicken

Pat the chicken breasts dry and cut them into even strips for uniform cooking. In a large bowl, combine the chicken strips with olive oil, oregano, garlic powder, onion powder, thyme, paprika, salt, pepper, and red pepper flakes if using.

Heat a large skillet over medium-high heat. Add the seasoned chicken strips and cook for 6-8 minutes, turning occasionally, until the chicken is golden brown and cooked through (internal temperature should reach 165°F). As a result, you’ll have perfectly seasoned, juicy chicken with authentic Mediterranean flavors.

Step 3: Prepare the Fresh Vegetables

While the chicken cooks, prepare your fresh vegetables. Chop the romaine lettuce, dice the tomato, slice the red onion and cucumber, and pit and slice the Kalamata olives. Having all vegetables prepped beforehand makes assembly quick and easy.

Step 4: Warm the Tortillas

Warm the tortillas in a dry skillet for 30 seconds on each side, or wrap them in damp paper towels and microwave for 20-30 seconds. Warm tortillas are more pliable and less likely to tear during assembly.

Step 5: Assemble the Mediterranean Chicken Wraps

Lay each warm tortilla flat on a clean surface. Spread 2-3 tablespoons of tzatziki sauce down the center of each tortilla, leaving about 2 inches at the bottom. Layer the chopped lettuce, cooked chicken strips, diced tomatoes, cucumber slices, red onion, olives, and crumbled feta cheese.

Step 6: Roll the Wraps

To achieve the perfect Mediterranean chicken wrap, fold the bottom edge of the tortilla up about 2 inches, then fold in the sides and roll tightly from bottom to top. Consequently, this technique prevents filling from spilling out and creates a neat, portable meal.

Pro Tips for Making the Best Mediterranean Chicken Wraps

Can I make Mediterranean chicken wraps ahead of time? Absolutely! Prepare all components separately and store them in the refrigerator for up to 3 days. Assemble the wraps just before serving to prevent the tortillas from becoming soggy.

What is the secret to the best Mediterranean chicken wraps? The key lies in properly draining the cucumber for the tzatziki and not overfilling the wraps. Additionally, warming the tortillas makes them more pliable and easier to roll.

How do I prevent soggy wraps? Pat all vegetables dry before assembly, drain the cucumber thoroughly for the tzatziki, and avoid over-saucing. Moreover, wrap assembled wraps tightly in parchment paper or aluminum foil.

Can I use different proteins? Yes! Try grilled lamb, beef, or even grilled vegetables for a vegetarian option. The Mediterranean chicken wrap spice blend works well with various proteins.

Storage tip: Store assembled wraps wrapped individually in parchment paper or plastic wrap in the refrigerator for up to 24 hours for best quality.

Best Ways to Serve Mediterranean Chicken Wraps

The best way to serve Mediterranean chicken wraps is with complementary Mediterranean sides that enhance the overall dining experience. Consider pairing your wraps with:

• Greek-style roasted vegetables – Bell peppers, zucchini, and eggplant drizzled with olive oil
• Lemon herb quinoa salad – Light, fluffy, and packed with fresh herbs
• Hummus and pita chips – Perfect for sharing and adds extra Mediterranean flair
• Greek village salad – Fresh tomatoes, cucumbers, and feta with olive oil dressing
• Roasted red pepper soup – A warm, comforting complement to the fresh wraps

For beverages, serve with iced herbal tea, sparkling water with lemon, or a crisp white wine. These Mediterranean chicken wrap serving suggestions create a complete, satisfying meal that feels like a Mediterranean vacation.

Nutritional Information for Mediterranean Chicken Wraps

Per serving (1 wrap):

• Calories: 485 kcal
• Protein: 35g
• Carbohydrates: 38g
• Fat: 22g
• Fiber: 4g
• Sugar: 6g
• Sodium: 890mg
• Calcium: 185mg
• Iron: 3.2mg

These healthy Mediterranean chicken wraps provide an excellent balance of macronutrients, making them perfect for lunch or dinner. The high protein content helps keep you satisfied, while the fresh vegetables provide essential vitamins and minerals. Furthermore, the healthy fats from olive oil and olives support heart health and nutrient absorption.

For those following specific diets, these wraps can easily be adapted for low-carb Mediterranean chicken wraps by using lettuce leaves instead of tortillas, reducing the carbohydrate content to approximately 12g per serving.

Storage & Leftovers

How long do Mediterranean chicken wraps last in the fridge? Properly stored assembled wraps will keep for up to 24 hours in the refrigerator. However, for best quality, store components separately for up to 3 days and assemble fresh wraps as needed.

Refrigeration Guidelines:

• Assembled wraps: 24 hours maximum
• Cooked chicken: 3-4 days
• Tzatziki sauce: 3-5 days
• Fresh vegetables: 2-3 days

Freezing Instructions: While assembled wraps don’t freeze well due to the fresh vegetables and sauce, you can freeze the cooked, seasoned chicken for up to 3 months. Thaw overnight in the refrigerator before using.

Best reheating methods: For assembled wraps, remove any fresh lettuce and tomato, then warm in a 350°F oven for 10 minutes wrapped in foil. Alternatively, microwave for 30-45 seconds. Add fresh vegetables back after reheating.

4 FAQs for Mediterranean Chicken Wraps

Can I freeze Mediterranean chicken wraps? While you can freeze the cooked chicken filling for up to 3 months, assembled wraps with fresh vegetables and tzatziki don’t freeze well. For best results, freeze only the seasoned chicken and assemble fresh wraps when ready to eat.

What can I use instead of Greek yogurt in Mediterranean chicken wraps? You can substitute Greek yogurt with sour cream, cashew cream for dairy-free options, or even mashed avocado mixed with lemon juice and garlic. However, Greek yogurt provides the most authentic Mediterranean flavor and texture.

How do I make Mediterranean chicken wraps spicier? Add more red pepper flakes to the chicken seasoning, include sliced jalapeños in the filling, or mix hot sauce into the tzatziki. You can also use spicy feta cheese or add a pinch of cayenne pepper to the chicken marinade.

Can I make these wraps vegetarian? Absolutely! Replace the chicken with grilled eggplant, zucchini, bell peppers, or chickpeas seasoned with the same Mediterranean spice blend. Grilled halloumi cheese also makes an excellent vegetarian protein option.

Related Recipes for Mediterranean Chicken Wraps

If you love these Mediterranean chicken wraps, you’ll also enjoy these delicious Mediterranean-inspired recipes:

• Greek Chicken Bowls with Lemon Rice – All the same flavors in a hearty bowl format
• Mediterranean Stuffed Pita Pockets – A fun twist on the classic wrap
• Greek Chicken Salad with Tzatziki Dressing – Perfect for lighter meals
• Mediterranean Quinoa Stuffed Bell Peppers – A wholesome dinner option
• Grilled Chicken Gyros with Homemade Tzatziki – Authentic Greek street food at home

Conclusion & Call to Action

Now you know how to make the best Mediterranean chicken wraps at home! This recipe combines fresh, healthy ingredients with bold Mediterranean flavors to create a meal that’s both satisfying and nutritious. Whether you’re meal prepping for the week, looking for a quick lunch solution, or wanting to impress family and friends, these Mediterranean chicken wraps deliver every time.

The combination of perfectly seasoned chicken, creamy homemade tzatziki, and fresh vegetables wrapped in a warm tortilla creates a restaurant-quality meal you can enjoy at home. Moreover, the versatility of this recipe means you can customize it to suit any dietary preference or taste preference.

Ready to make these incredible Mediterranean chicken wraps? Try this recipe today and let us know how it turned out! Share your photos on social media and tag us – we love seeing your culinary creations. Don’t forget to leave a comment below with your favorite variation or any questions you might have.

Save this recipe for later and share it with friends who love Mediterranean flavors. Your taste buds will thank you for discovering this easy Mediterranean chicken wrap recipe that brings the sunny flavors of the Mediterranean right to your kitchen!

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