Mediterranean chickenpea feta wraps
Mediterranean Chicken Pea Feta Wraps — an easy lunch or dinner featuring tender chicken, crisp veggies, creamy feta, and bursts of sweet peas all wrapped in a soft flatbread or tortilla. It’s refreshing, satisfying, and perfect for meal prep too!
⏳Total time
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 4 wraps
Ingredients:
For the Filling:
2 cooked chicken breasts (or 2 cups cooked, shredded or chopped chicken)
1 cup cooked green peas (fresh or frozen, thawed)
½ cup crumbled feta cheese
½ cup diced cucumber
½ cup cherry tomatoes, halved
¼ red onion, thinly sliced
2 tbsp chopped kalamata olives (optional)
2 tbsp chopped fresh parsley or mint
2 tbsp lemon juice
1 tbsp olive oil
Salt & pepper to taste
For the Wraps:
4 large whole wheat wraps or pita bread
Optional spread: hummus, Greek yogurt, or tzatziki.
Notes & Tips:
Short on time: Use rotisserie chicken or leftover grilled chicken.
Pea swap:Try edamame or chickpeas for variety.
Make it vegetarian:Sub chicken with roasted chickpeas or falafel bites.
Instructions:
1. Make the Filling
In a bowl, mix chicken, peas, feta, cucumber, tomatoes, red onion, and olives (if using). Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine. Stir in chopped herbs.
2. Warm the Wraps
Gently warm wraps or pitas in a skillet or microwave for easier folding.
3. Assemble the Wraps
Spread each wrap with hummus, tzatziki, or yogurt (if desired). Add a generous scoop of the filling mixture. Roll up burrito-style or fold like a taco.
4. Serve
Enjoy immediately, or wrap in foil for on-the-go lunches!
Nutritional Information
Calories: ~390 kcal
Protein: ~30g
Fat: ~18g
Crabs: ~28g
Fiber: ~5g
Sodium: ~600mg
❓ frequently asked questions
Q: Can I make the filling ahead?
A: Yes — it keeps well in the fridge for up to 3 days. Assemble wraps fresh to avoid sogginess.
Q: What dips go well with this?
A: Tzatziki, tahini-lemon sauce, or even a drizzle of balsamic glaze.
Q: Can I grill the wraps?
A: Absolutely! Grill for 2–3 minutes per side in a pan or press for a crisp, melty finish.