Mediterranean Chicken Wrap with Spicy Sauce
This Mediterranean Chicken Wrap with Spicy Sauce is the ultimate handheld meal—packed with grilled herb-marinated chicken, fresh vegetables, and a fiery yogurt-based sauce that brings everything together in a satisfying bite. The wrap is portable, quick to make, and full of balanced nutrition. It’s perfect for lunch, dinner, or meal prep, and is easily customizable for spice level and diet preferences.
Imagine tender chicken, crisp cucumbers, juicy tomatoes, briny olives, and creamy feta all wrapped up in a soft flatbread or pita and drizzled with a spicy garlic-chili yogurt sauce—every bite a burst of Mediterranean flavor.
Time Required
Prep Time: 20 minutes
Cook Time: 12–15 minutes
Assembly Time: 5 minutes
Total Time: 35–40 minutes
Servings: 4 wraps
Ingredients
For the Mediterranean Chicken:
1 lb (450g) boneless, skinless chicken breasts or thighs, thinly sliced
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
½ tsp cumin
1 tsp dried oregano
Salt & pepper to taste
Juice of ½ lemon
For the Spicy Yogurt Sauce:
½ cup Greek yogurt
1 tbsp harissa paste or sriracha (adjust to taste)
1 tsp lemon juice
1 garlic clove, finely grated
1 tbsp olive oil
Salt to taste
Optional: pinch of cayenne or chili flakes for extra heat
For Assembly:
4 large flatbreads, pitas, or lavash wraps
1 cup lettuce or baby spinach, shredded
1 cup cucumber, sliced
1 cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
¼ cup kalamata olives, sliced
½ cup crumbled feta cheese
Fresh parsley or mint (optional)
Instructions
1. Marinate the Chicken
In a bowl, combine sliced chicken with olive oil, garlic powder, paprika, cumin, oregano, salt, pepper, and lemon juice.
Let marinate for at least 15 minutes (up to 1 hour for deeper flavor).
2. Cook the Chicken
Heat a grill pan or skillet over medium-high heat.
Cook chicken for 5–7 minutes, flipping once, until fully cooked and slightly charred. Internal temp should reach 165°F (74°C).
Set aside to rest.
3. Make the Spicy Yogurt Sauce
In a bowl, mix together Greek yogurt, harissa/sriracha, lemon juice, garlic, olive oil, and salt.
Adjust spice level to taste by adding cayenne or more chili sauce.
4. Assemble the Wraps
Warm the flatbreads slightly for easier folding.
Spread a spoonful of spicy sauce down the center of each wrap.
Layer with lettuce, cucumber, tomatoes, onion, olives, feta, and grilled chicken slices.
Drizzle with more spicy sauce and sprinkle with fresh herbs.
5. Wrap and Serve
Fold in the sides and roll tightly.
Serve immediately or wrap in foil for on-the-go meals.
Tips for Success
Use chicken thighs for juicier results—they stay tender when grilled.
Warm the wraps slightly to prevent tearing and improve pliability.
Balance the heat by adjusting the spice level in the sauce.
Meal-prep friendly: Store chicken, veggies, and sauce separately and assemble fresh.
Fresh is best: Crisp vegetables and a squeeze of lemon at the end elevate the flavor.
Variations
Vegetarian Version: Use grilled halloumi, falafel, or roasted chickpeas instead of chicken.
Low-Carb: Use lettuce wraps or low-carb tortillas.
Extra Protein: Add a boiled egg or hummus for a protein and texture boost.
Wrap Alternatives: Try whole wheat tortillas, spinach wraps, or gluten-free flatbreads.
Sauce Swap: Replace spicy yogurt with tzatziki, garlic aioli, or tahini hot sauce.
Q&A
Q: Can I make this ahead of time for lunch?
A: Yes! Keep components separate and assemble just before eating to avoid sogginess.
Q: What’s a good substitute for harissa?
A: Sriracha, chili garlic paste, or crushed red pepper with olive oil can substitute.
Q: Can I grill the chicken outdoors instead?
A: Absolutely. Outdoor grilling adds wonderful smoky flavor to the meat.
Q: Can I make it dairy-free?
A: Use dairy-free yogurt for the sauce and skip or replace the feta with dairy-free cheese.
Q: What sides pair well with this?
A: Try lemon herb couscous, a chickpea salad, or baked sweet potato wedges.
Nutrition Information (Per wrap – approximate)
Calories: 480
Protein: 35g
Fat: 22g
Carbohydrates: 36g
Fiber: 5g
Sugar: 6g
Sodium: 550mg
Nutrition may vary based on wrap choice and toppings.
Conclusion
This Mediterranean Chicken Wrap with Spicy Sauce is everything a great wrap should be—flavorful, juicy, fresh, and just the right amount of spicy. It’s a wonderful way to enjoy the bold tastes of the Mediterranean in a convenient, meal-prep-friendly form. Whether for lunchboxes, dinners, or casual hosting, this wrap is guaranteed to impress.