Mediterranean healthy wraps
A Chicken Veggie Wrap is one of the easiest and healthiest meals you can make—packed with lean protein, fresh vegetables, and a light sauce all wrapped in a soft tortilla. It’s perfect for quick lunches, dinners, or meal prep.
Time Required
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: ~20 minutes
Servings: 2 wraps
Ingredients
For the Chicken
2 boneless chicken breasts (or thighs)
1 tbsp olive oil
1 tsp paprika
½ tsp garlic powder
½ tsp salt
½ tsp black pepper
½ tsp oregano (optional)
Wrap & Veggies
2 whole wheat tortillas
1 cup lettuce or spinach
½ cup cucumber, sliced
½ cup bell peppers, sliced
½ cup tomatoes, chopped
¼ cup red onion, thinly sliced
Healthy Sauce
¼ cup Greek yogurt
1 tsp lemon juice
½ tsp garlic powder
pinch salt & pepper
Instructions
1. Cook the Chicken
Season chicken with:
paprika
garlic powder
salt & pepper
oregano
Heat olive oil in a pan over medium heat and cook chicken:
5–6 minutes per side until fully cooked
Let rest, then slice into strips.
2. Prepare the Sauce
Mix in a bowl:
Greek yogurt
lemon juice
garlic powder
salt & pepper
3. Warm the Tortilla
Heat tortillas in a pan or microwave for 20–30 seconds.
4. Assemble the Wrap
1. Spread sauce on the tortilla
2. Add lettuce
3. Add sliced chicken
4. Add veggies
5. Drizzle extra sauce
5. Wrap It
Fold the bottom, tuck in sides, and roll tightly.
Optional: toast in a pan for 1–2 minutes for a crispy wrap.
Flavor Profile
Savory: seasoned chicken
Fresh & crunchy: vegetables
Creamy & tangy: yogurt sauce
Health Benefits
High protein supports muscle and fullness
Vegetables add vitamins and fiber
Whole wheat wrap provides complex carbs
Balanced for energy and weight control
Tips for Best Results
Slice chicken thinly for easier wrapping
Don’t overfill to avoid tearing
Add avocado or hummus for extra flavor
Frequently Asked Questions
Can I meal prep this?
Yes. Store ingredients separately and assemble fresh for best texture.
Can I make it low-carb?
Use:
lettuce wraps
low-carb tortillas
Can I use leftover chicken?
Absolutely—rotisserie chicken works great.
Nutrient Amount
Calories 350–420 kcal
Protein 30–35 g
Carbohydrates 30–35 g
Fat 10–14 g
Fiber 5–7 g