Mediterranean Chicken Wraps
These wraps combine juicy marinated chicken with crisp vegetables, tangy feta, and a creamy tzatziki or hummus spread, all wrapped in soft pita or flatbread. They’re Mediterranean street-food inspired, balanced, and perfect for lunch, dinner, or meal prep.
Time
Prep time: 20 minutes
Marinate time: 30 minutes
Cook time: 15 minutes
Assemble time: 5 minutes
Total time: ~1 hour 10 minutes
Ingredients
For the Chicken
1 ½ lbs boneless, skinless chicken thighs (or breasts)
3 tbsp olive oil
Juice of 1 lemon
3 garlic cloves, minced
2 tsp dried oregano
1 tsp ground cumin
½ tsp smoked paprika
Salt & pepper, to taste
For the Wraps
4–6 large pita breads or flatbreads
1 cup hummus or tzatziki (your choice, or use both)
1 cup cucumber, diced
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
½ cup Kalamata olives, pitted and sliced
½ cup crumbled feta cheese
Fresh greens (arugula, spinach, or romaine)
Optional Garnishes
Fresh parsley or mint, chopped
Extra lemon wedges
Drizzle of olive oil
Instructions
Marinate the Chicken
In a bowl, whisk olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, and pepper.
Coat chicken, cover, and marinate for at least 30 minutes (overnight for deeper flavor).
Cook the Chicken
Heat a grill pan or skillet over medium-high heat.
Cook chicken 5–6 minutes per side until golden and cooked through (165°F/74°C).
Rest 5 minutes, then slice thinly.
Assemble the Wraps
Warm pitas slightly for flexibility.
Spread hummus or tzatziki onto each pita.
Layer with greens, cucumber, tomatoes, onion, olives, and chicken slices.
Sprinkle with feta and fresh herbs.
Fold and wrap tightly.
Serve
Enjoy warm or chilled, with extra tzatziki or hummus on the side.
Notes & Tips
Make it lighter: Use lettuce leaves instead of pita for a low-carb wrap.
Add crunch: Toss in sliced bell peppers or pickled veggies.
Meal prep: Store chicken separately; assemble wraps just before serving.
Double flavor: Use both hummus and tzatziki for a creamy + tangy combo.
Frequently Asked Questions
Q: Can I bake the chicken instead of grilling?
A: Yes — bake at 400°F (200°C) for 20–22 minutes until cooked through.
Q: Can I make it dairy-free?
A: Skip feta and use hummus instead of tzatziki.
Q: What side dish pairs best?
A: Try with Greek salad, roasted potatoes, or a tabbouleh-style grain salad.
Nutritional Information
Calories: ~480
Protein: 36g
Carbs: 42g
Fat: 20g
Fiber: 6g