Amazing healthy Mediterranean chicken wrap with everything you ever wanted – chicken, fresh vegetables, tzatziki and hummus! This dish is perfect for a quick weeknight dinner or a fun gathering. The Mediterranean Chicken Wrap blends flavors and textures that will satisfy your cravings. It’s easy to prepare and can be customized with your favorite ingredients.
Why You’ll Love This Recipe
- Quick to Prepare: With just 30 minutes needed, this wrap is ideal for busy nights.
- Flavorful Ingredients: Fresh veggies, zesty yogurt sauce, and perfectly seasoned chicken create an explosion of flavor.
- Versatile Options: Customize the wrap with your favorite vegetables or sauces to suit any taste.
- Healthy Choice: Packed with protein and fiber, this wrap is a nutritious meal option.
- Great for Meal Prep: Make several wraps in advance for easy lunches or dinners throughout the week.
Tools and Preparation
To make your Mediterranean chicken wrap effortlessly, having the right tools on hand is essential. These tools will streamline your cooking process and ensure that everything comes together smoothly.
Essential Tools and Equipment
- Non-stick pan
- Mixing bowl
- Cutting board
- Sharp knife
- Measuring spoons
Importance of Each Tool
- Non-stick pan: Ensures even cooking without sticking, making cleanup easier.
- Mixing bowl: Perfect for combining ingredients like the yogurt sauce.
- Sharp knife: Aids in quickly chopping vegetables and chicken for efficient prep time.
Ingredients
For the Chicken
- 1 1/2 lbs / 650g chicken breast, skinless, boneless
- 3 garlic cloves, minced
- 1 tsp chili flakes
- 1 tsp ground black pepper
- 1 1/2 tsp mint, dried
For the Yogurt Sauce
- 1/2 cup yogurt
- 1/2 tsp dill, dried or 1 tbsp fresh
- salt and pepper to taste
Vegetables and Wraps
- hummus
- 1 cup chopped cabbage
- everyday salad
- cooked broccoli
- 3-4 tortillas
How to Make Mediterranean Chicken Wrap
Step 1: Prepare the Salad
Start by chopping your chosen vegetables for the salad. This step ensures everything is ready to assemble your wraps later.
Step 2: Make the Garlicky Yogurt Sauce
In a mixing bowl, combine:
1/2 cup yogurt
1 minced garlic clove
A pinch of salt
1/2 tsp dill
Stir until smooth and set aside.
Step 3: Cook the Chicken
Cut the chicken into bite-sized pieces. Heat a non-stick pan over medium-high heat with 1 tablespoon of olive oil. Add:
The chopped chicken
2 minced garlic cloves
1 tsp chili flakes
1 tsp ground black pepper
1 1/2 tsp dried mint
Stir to coat the chicken well. Cook for about 8–10 minutes or until golden brown.
Step 4: Assemble Your Wraps
Take a tortilla and place it flat on a surface. In the center, add your fillings:
Chopped lettuce or cabbage
The cooked chicken
Cooked broccoli (if using)
Some everyday salad
Hummus
Garlicky yogurt sauce
Wrap it up tightly like a burrito. Enjoy immediately!
How to Serve Mediterranean Chicken Wrap
Serving Mediterranean chicken wraps is a delightful way to enjoy a healthy meal. These wraps are versatile and can be customized to suit your taste. Here are some creative serving suggestions that will elevate your dining experience.
With Extra Tzatziki
- Adding a generous dollop of tzatziki on the side enhances the flavor and keeps the wrap moist.
On a Bed of Greens
- Serve the wrap open-faced on a bed of mixed greens for a fresh and colorful presentation.
Accompanied by Pickles
- Include tangy pickles or olives as a side to complement the savory chicken and balance the flavors.
With Pita Chips
- Crunchy pita chips can provide an enjoyable texture contrast, making your meal even more satisfying.
Served with Grilled Vegetables
- Pair your wrap with grilled vegetables, which add extra nutrients and a smoky flavor that pairs well with chicken.
How to Perfect Mediterranean Chicken Wrap
To make your Mediterranean chicken wrap truly exceptional, consider these useful tips that ensure maximum flavor and enjoyment.
- Use fresh ingredients – Fresh vegetables, herbs, and spices will enhance the flavor of your wrap significantly.
- Marinate the chicken – Letting the chicken marinate for at least 30 minutes can infuse it with additional flavors.
- Warm tortillas – Heating tortillas slightly before assembly makes them more pliable and easier to wrap without tearing.
- Experiment with toppings – Try adding feta cheese or sun-dried tomatoes for an extra Mediterranean flair.
- Customize based on dietary needs – Use gluten-free tortillas or substitute chicken with chickpeas for a vegetarian option.
- Serve immediately – Enjoying wraps right after assembling ensures they stay fresh and flavorful.
Best Side Dishes for Mediterranean Chicken Wrap
Pairing side dishes with your Mediterranean chicken wrap can create a balanced meal. Here are some fantastic options to consider.
Greek Salad
A refreshing mix of cucumbers, tomatoes, red onion, and feta cheese dressed in olive oil adds brightness to your meal.Roasted Potatoes
Crispy roasted potatoes seasoned with herbs bring comforting flavors that complement the wraps perfectly.Hummus Platter
Serve additional hummus with pita bread or veggie sticks for dipping; it’s a great way to enjoy more Mediterranean flavors.Tabbouleh
This parsley-based salad made with bulgur wheat adds freshness and pairs well with the rich flavors of the wraps.Grilled Asparagus
Lightly grilled asparagus drizzled with lemon juice offers a deliciously bright side dish that complements your meal beautifully.Chickpea Salad
A hearty chickpea salad dressed in lemon vinaigrette adds protein and pairs wonderfully with chicken wraps.
Common Mistakes to Avoid
When making a Mediterranean chicken wrap, it’s easy to overlook some key details. Here are common mistakes to watch out for.
- Ignoring seasoning: Failing to season the chicken properly can lead to bland wraps. Use spices like chili flakes and black pepper generously for flavor.
- Overcooking the chicken: Cooking the chicken too long makes it dry and tough. Aim for 8-10 minutes until golden brown for juicy pieces.
- Skipping fresh ingredients: Using only cooked components can result in a less vibrant wrap. Always add fresh vegetables for crunch and nutrition.
- Not warming tortillas: Cold tortillas can break easily when wrapping. Warm them briefly in a pan or microwave for better flexibility.
- Rushing assembly: Trying to fill and wrap too quickly can cause messes. Take your time to layer ingredients neatly for a satisfying wrap.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container.
- Best consumed within 3 days for optimal taste and freshness.
Freezing Mediterranean Chicken Wrap
- Wrap each individual wrap tightly in foil or plastic wrap.
- Freeze for up to 3 months; label with date for tracking.
Reheating Mediterranean Chicken Wrap
- Oven: Preheat to 350°F (175°C). Wrap in foil and heat for about 10-15 minutes.
- Microwave: Place on a microwave-safe plate, cover with a damp paper towel, and heat in 30-second intervals until hot.
- Stovetop: Heat over medium-low heat in a non-stick skillet, turning occasionally until warmed through.
Frequently Asked Questions
Here are some common questions regarding the Mediterranean chicken wrap.
Can I customize the Mediterranean Chicken Wrap?
Yes! You can add your favorite veggies, such as bell peppers or spinach, to enhance flavors and textures.
What is the best way to serve Mediterranean Chicken Wrap?
These wraps are delicious served with extra tzatziki or hummus on the side for dipping!
How do I make this dish vegetarian?
Replace the chicken with grilled vegetables or chickpeas for a tasty vegetarian option.
Can I meal prep Mediterranean Chicken Wraps?
Absolutely! Prepare all components ahead of time and assemble wraps when ready to eat.
Final Thoughts
The Mediterranean chicken wrap is not only easy to make but also versatile and customizable. You can adjust ingredients based on your preference, making it a dish everyone will enjoy. Give it a try, and let your creativity shine!
Mediterranean Chicken Wrap
Get ready to enjoy a delightful Mediterranean Chicken Wrap that bursts with flavor and freshness! This easy-to-make dish is perfect for a quick weeknight dinner or a casual gathering with friends. With tender seasoned chicken, crisp vegetables, and a creamy garlicky yogurt sauce all wrapped in warm tortillas, this recipe is both satisfying and nutritious. Customize it with your favorite ingredients to create a wrap that’s uniquely yours. In just 30 minutes, you can whip up this hearty meal that’s packed with protein, fiber, and vibrant Mediterranean flavors.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Ingredients
- 1 1/2 lbs chicken breast
- 3 garlic cloves
- 1 tsp chili flakes
- 1/2 cup yogurt
- 1 cup chopped cabbage
- Hummus
- Tortillas
Instructions
- Chop your chosen vegetables for the salad.
- In a mixing bowl, combine yogurt, minced garlic, salt, and dill to make the garlicky yogurt sauce.
- Heat olive oil in a non-stick pan and cook bite-sized chicken pieces seasoned with garlic, chili flakes, black pepper, and dried mint for about 8-10 minutes until golden brown.
- Assemble the wrap by layering tortillas with lettuce or cabbage, cooked chicken, hummus, and yogurt sauce. Roll tightly like a burrito.
Nutrition
- Serving Size: 1 wrap (approx. 250g)
- Calories: 410
- Sugar: 5g
- Sodium: 710mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 6g
- Protein: 34g
- Cholesterol: 75mg
