Description
These Mediterranean Chicken Wraps are packed with tender seasoned chicken, fresh vegetables, creamy tzatziki sauce, and authentic Mediterranean flavors. Perfect for a quick lunch or healthy dinner, these wraps are ready in just 30 minutes and are ideal for meal prep. The combination of Greek herbs, fresh cucumbers, tomatoes, and tangy feta cheese creates an irresistible flavor profile that will transport you straight to the Mediterranean coast.
Ingredients
- 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)
- 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
- 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
Instructions
- Make the Tzatziki: Grate cucumber and drain in a strainer for 10 minutes. Squeeze out excess moisture. Mix with Greek yogurt, minced garlic, lemon juice, dill, olive oil, and salt. Refrigerate while preparing chicken.
- Season the Chicken: Cut chicken into strips and toss with olive oil, oregano, garlic powder, onion powder, thyme, paprika, salt, pepper, and red pepper flakes.
- Cook the Chicken: Heat a large skillet over medium-high heat. Cook seasoned chicken strips for 6-8 minutes, turning occasionally, until golden brown and cooked through (165°F internal temperature).
- Prepare Vegetables: While chicken cooks, chop lettuce, dice tomato, slice onion and cucumber, and prepare olives.
- Warm Tortillas: Heat tortillas in a dry skillet for 30 seconds per side or microwave wrapped in damp paper towels for 20-30 seconds.
- Assemble Wraps: Spread 2-3 tablespoons tzatziki down the center of each tortilla. Layer with lettuce, chicken, tomatoes, cucumber, onion, olives, and feta cheese.
- Roll and Serve: Fold bottom edge up 2 inches, fold in sides, and roll tightly from bottom to top. Slice in half and serve immediately.
Notes
Storage: Store assembled wraps wrapped in parchment paper in the refrigerator for up to 24 hours. For longer storage, keep components separate for up to 3 days.
Make-Ahead Tips: Tzatziki can be made 2 days ahead. Cook chicken up to 3 days in advance and reheat before assembling.
Substitutions: Use corn tortillas for gluten-free option, or large lettuce leaves for low-carb. Substitute chicken with grilled lamb, beef, or vegetables for variety.
Pro Tip: Pat all vegetables dry before assembly to prevent soggy wraps. Don’t overfill the tortillas for easier rolling.
- Prep Time: 20
- Cook Time: 10
- Category: Main Course
- Method: Pan-frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1
- Calories: 485
- Sugar: 6g
- Sodium: 890mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 95mg
Keywords: Mediterranean chicken wraps, easy chicken wraps, healthy lunch recipe, tzatziki chicken wraps, Greek chicken wraps, meal prep wraps, 30 minute meals, Mediterranean cuisine