Mediterranean Chicken Veggie Wrap

This Mediterranean Chicken Wrap recipe packs juicy grilled chicken and crisp garden veggies into a warm, pillowy tortilla. Creamy hummus and a touch of tangy tzatziki sauce bring this wrap together for a lunch that always leaves you feeling refreshed and satisfied

Every time I make these wraps the kitchen fills with bright citrus aroma and even the pickiest eaters in my family ask for seconds

Ingredients

• Boneless skinless chicken breasts: Choose plump chicken with a pink hue for juiciness
• Olive oil: Use extra virgin and look for cold pressed bottles for richer flavor
• Garlic powder: Boosts savory depth to the chicken seasoning
• Dried oregano: Brings herbaceous notes classic for Mediterranean cooking
• Paprika: Adds subtle smokiness and color try smoked paprika for a punchier twist
• Salt and black pepper: Freshly cracked adds better flavor to the chicken
• Whole wheat tortillas: Look for flexible wraps to avoid tearing when rolling
• Hummus: Acts as a creamy base and glue opt for thick and smooth varieties
• Mixed greens: Packs in crunch and freshness darker leaves like spinach or arugula offer a nutrient boost
• Cucumber: Slices stay crisp and light use firm cucumbers for best texture
• Cherry tomatoes: Adds juicy bite and color pick bright red tomatoes for sweetness
• Red onion: Sharpness balances out creamy hummus thin slices help keep the bite gentle
• Feta cheese: Tangy and creamy crumbles hold up well in wraps buy in block form and crumble yourself
• Lemon juice: Brings freshness and brightens all flavors use ripe lemons for juicier squeeze

Step-by-Step Instructions

Preheat the Grill or Pan:

Set your grill or grill pan over medium heat and allow it to reach an even steady temperature for thorough cooking

Season the Chicken:

Drizzle olive oil over both sides of each chicken breast so the seasonings stick well and the meat stays moist

Add Spices:

Sprinkle garlic powder dried oregano paprika salt and black pepper on all sides of the chicken making sure every part is coated for bold flavor

Grill the Chicken:

Lay seasoned chicken on the heated grill Cook for six to seven minutes on each side The chicken should develop golden grill marks and feel slightly firm when pressed with tongs

Rest the Chicken:

Transfer the cooked chicken to a plate and let it rest for five minutes Resting helps the juices redistribute keeping the chicken tender

Prep the Vegetables:

While chicken cools slice cucumber into thin rounds halve cherry tomatoes and thinly slice red onion so the veggies are ready to layer

Slice the Chicken:

Cut the rested chicken into thin strips against the grain for tender easy bites in each wrap

Warm the Tortillas:

Heat each tortilla in a dry skillet or microwave for about twenty seconds so they are soft and ready to roll without cracking

Spread the Hummus:

Spoon about two tablespoons of hummus down the center of each tortilla and spread evenly for creamy texture in every bite

Layer the Greens:

Lay a generous handful of mixed greens over the hummus for color and crunch

Add Veggies and Feta:

Top the greens with sliced cucumber cherry tomatoes red onion and a sprinkle of feta cheese

Add Chicken Strips:

Arrange the sliced chicken evenly on top of the vegetable mixture for balanced flavor in each bite

Add Lemon Juice:

Drizzle a small splash of fresh lemon juice over the filling to brighten the flavors

Wrap It Up:

Fold in the tortilla sides and roll it up tightly to keep all the fillings secure

Cut and Serve:

Slice each wrap in half at a slight angle for a café style look Serve immediately for the best texture

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I absolutely love the creamy bite that feta brings to these wraps It reminds me of lunches shared on sunlit patios during summers abroad in Greece Every time I crumble it over the veggies I think of those family trips

Storage Tips

For meal prep prep all the filling ingredients except for the wraps and store in separate containers The cooked chicken will keep in the fridge for up to three days Fully wrapped leftovers can be stored in foil or an airtight container for one day but the greens are best when added fresh to avoid sogginess

Ingredient Substitutions

You can easily swap in chicken thighs for a juicier bite Try grilled falafel or roasted chickpeas for a vegetarian touch If lactose is an issue leave out the feta or try a dairy free substitute Gluten free tortillas work perfectly for those cutting gluten

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Serving Suggestions

Serve with a side of garlicky roasted potatoes or a cucumber tomato salad for a bigger meal A side of olives or a generous scoop of tzatziki makes it feel even more Mediterranean These wraps are perfect for lunchboxes or picnic baskets too

Cultural and Historical Context

Wraps like these take inspiration from classic Mediterranean street food flavors The pairing of grilled meats and fresh vegetables wrapped in flatbread is a cherished lunchtime tradition across the Mediterranean region The use of hummus and feta ties the wraps to Greek Middle Eastern and Levantine roots

Recipe FAQs

→ What type of chicken works best?

Both chicken breasts and thighs work well. Thighs give a juicier, more flavorful result, while breasts are leaner.

→ Can I prepare the components in advance?

Yes, you can grill the chicken and slice the veggies ahead of time. Assemble just before serving for freshest texture.

→ Are there vegetarian options?

Swap the chicken for grilled falafel or roasted vegetables such as zucchini or eggplant for a satisfying meatless version.

→ How do I keep the wraps from getting soggy?

Spread hummus first as a moisture barrier, add veggies and cheese, then keep sauces like tzatziki minimal until serving.

→ Is it possible to make this gluten-free?

Absolutely—simply use gluten-free tortillas in place of whole wheat to suit your dietary needs.