Mediterranean Sweet & Spicy Grilled Chicken and Quinoa Wraps
These vibrant wraps are filled with sweet and spicy marinated grilled chicken, fluffy quinoa, crisp veggies, and a creamy yogurt sauce — all tucked into soft flatbreads. Perfect for meal prep, lunchboxes, or a Mediterranean-inspired dinner on the go.
⏱️ Time
Prep Time: 20 minutes
Marinate Time: 30 minutes (or up to overnight)
Cook Time: 15 minutes
Assemble Time: 10 minutes
Total Time: ~1 hr 15 min
Ingredients
For the Chicken Marinade:
2 boneless, skinless chicken breasts (or thighs), sliced
2 tbsp olive oil
1 tbsp honey or maple syrup
1 tbsp lemon juice
1 tsp smoked paprika
1 tsp chili flakes (adjust to taste)
½ tsp ground cumin
1 tsp garlic powder
Salt & pepper to taste
For the Quinoa:
1 cup cooked quinoa (½ cup uncooked)
1 tsp olive oil
Salt to taste
Optional: zest of ½ lemon, chopped parsley
For the Yogurt Sauce:
½ cup Greek yogurt
1 tbsp olive oil
1 tsp lemon juice
1 tsp honey
1 small garlic clove, grated
Salt & pepper to taste
For the Wrap Assembly:
4 whole wheat or multigrain wraps/flatbreads
1 cup baby spinach or arugula
1 cup cucumber, thinly sliced
½ cup shredded carrots or red cabbage
¼ cup red onion, thinly sliced
Optional: crumbled feta or pickled onions
Instructions
1. Marinate the Chicken:
In a bowl, mix olive oil, honey, lemon juice, paprika, chili flakes, cumin, garlic powder, salt, and pepper.
Add sliced chicken, toss well, and marinate for at least 30 minutes (up to 12 hours in fridge).
2. Cook the Chicken:
Heat a grill pan or skillet over medium-high heat.
Grill chicken slices 4–5 minutes per side until golden, slightly charred, and cooked through.
Set aside to rest.
3. Cook the Quinoa:
Rinse ½ cup quinoa, then cook in 1 cup water with a pinch of salt.
Simmer 15 minutes until water is absorbed. Fluff with a fork and mix in olive oil, lemon zest, and herbs if using.
4. Make the Yogurt Sauce:
Whisk together all ingredients until smooth. Adjust seasoning.
5. Assemble the Wraps:
Warm wraps or flatbreads.
Layer each with spinach, cucumber, carrots, red onion, spoonfuls of quinoa, grilled chicken slices, and a drizzle of yogurt sauce.
Add feta or pickled onions if desired.
Fold and wrap tightly like a burrito or serve open-style.
Notes & Tips
Meal prep friendly: Store components separately and assemble fresh.
Gluten-free? Use gluten-free wraps or large lettuce leaves.
Spice control: Reduce chili flakes or sub with smoked paprika only.
Add crunch: Toasted pine nuts or slivered almonds make a great topping.
❓ frequently asked questions FAQ
Can I use another grain instead of quinoa?
Yes — couscous, farro, or brown rice all work well.
Is there a vegan version?
Swap chicken for grilled tofu or chickpeas and use dairy-free yogurt.
How long do they keep?
Assembled wraps are best eaten the same day, but components last 3–4 days in the fridge.
Estimated Nutrition
Calories: ~410
Protein: 28g
Fat: 14g
Carbs: 38g
Fiber: 5g