Mediterranean Thai Chicken Wraps with Peanut Sauce
These Mediterranean Thai Chicken Wraps combine the best of both worlds—fresh Mediterranean textures with bold Thai-inspired flavors. Juicy grilled chicken meets crisp vegetables, all tied together with a creamy, tangy peanut sauce. It’s a colorful, satisfying wrap that’s great for lunch, meal prep, or a light dinner. You’ll love how the flavors balance sweet, salty, and spicy in each bite.
Total Time: 30 minutes
Servings: 4 wraps
Ingredients:
For the Chicken:
2 chicken breasts (about 500 g / 1 lb), grilled or pan-seared, then sliced
1 tbsp soy sauce
1 tsp lime juice
1 tsp sesame oil (optional)
Salt & pepper, to taste
For the Peanut Sauce:
½ cup creamy peanut butter
2 tbsp soy sauce
1 tbsp honey or brown sugar
1 tbsp rice vinegar or lime juice
1 tsp sesame oil (optional)
1 tsp sriracha or chili flakes (optional, for spice)
⅓–½ cup warm water (to thin to desired consistency)
For Assembling Wraps:
4 large tortillas, lavash, or flatbreads
1 cup shredded carrots
1 cup shredded cabbage (red or green)
1 cucumber, julienned
1 red bell pepper, thinly sliced
½ cup fresh cilantro leaves
¼ cup chopped peanuts (for crunch)
Instructions:
Prepare the Chicken
In a bowl, mix soy sauce, lime juice, sesame oil, salt, and pepper.
Add the chicken breasts and let them marinate for 10–15 minutes (optional but recommended).
Grill or pan-sear the chicken over medium heat until golden and cooked through, about 5–6 minutes per side.
Slice thinly and set aside.
Make the Peanut Sauce
In a medium bowl, whisk together peanut butter, soy sauce, honey (or brown sugar), rice vinegar (or lime juice), sesame oil, and sriracha if using.
Add warm water gradually, whisking until smooth and pourable. Adjust the consistency and taste (more lime for tang, more soy for saltiness).
Assemble the Wraps
Lay out the tortillas or flatbreads on a clean surface.
Spread a generous spoonful of peanut sauce down the center of each.
Layer with sliced chicken, shredded carrots, cabbage, cucumber, and red bell pepper.
Top with fresh cilantro and a sprinkle of chopped peanuts.
Drizzle a bit more peanut sauce on top, then roll up tightly like a burrito or fold like a wrap.
Serve
Slice in half and serve immediately, or wrap in foil for a packed lunch.
Tips & Variations
Perfectly Cooked Chicken:
Grill or pan-sear the chicken until it’s golden on the outside and juicy inside. Don’t overcook—chicken breast dries out quickly. You can also use boneless thighs for more flavor and tenderness.
Add a Mediterranean Twist:
Swap the cilantro for parsley or mint, and toss in crumbled feta or a drizzle of tzatziki for a creamy Mediterranean touch that pairs surprisingly well with the peanut sauce.
Make It Vegan or Vegetarian:
Replace the chicken with grilled tofu, tempeh, or roasted chickpeas. Use maple syrup or agave instead of honey, and soy or coconut yogurt in place of any creamy toppings.
Customize the Crunch:
Try adding thinly sliced radishes, bean sprouts, or shredded lettuce for extra crunch. Toasted sesame seeds or sunflower seeds also make great additions.
Adjust the Sauce to Taste:
For a creamier texture, add a spoonful of Greek yogurt or coconut milk. For extra spice, increase the sriracha or add a pinch of chili flakes. If it’s too thick, add a little more warm water until smooth and pourable.
Make It Low-Carb or Gluten-Free:
Use lettuce leaves, collard greens, or gluten-free tortillas instead of flatbreads. The filling and sauce work just as well in lettuce wraps.
Add a Fresh Element:
A squeeze of lime before wrapping brightens everything up. You can also mix a few fresh herbs—like basil or mint—into the veggies for a refreshing finish.
Prep Ahead for Busy Days:
You can grill the chicken and make the peanut sauce up to 3 days ahead. Store both in airtight containers in the fridge. Assemble the wraps just before serving to keep the veggies crisp.
Boost the Nutrition:
Add avocado slices for healthy fats or quinoa for extra fiber and protein. A handful of spinach or arugula works nicely if you want more greens.
Serving Ideas:
These wraps are perfect on their own, but they pair nicely with a light cucumber salad, roasted sweet potato wedges, or even a small bowl of miso soup for a fusion-style meal.
Q&A
Q: Can I make these wraps ahead of time?
A: Yes, but it’s best to assemble them just before eating so the wraps don’t get soggy. You can prep all the components—chicken, peanut sauce, and veggies—ahead of time and store them separately in the fridge for up to 3 days.
Q: What kind of tortillas work best?
A: Whole-wheat, spinach, or regular flour tortillas work great. For a Mediterranean feel, lavash or thin flatbreads are excellent choices. If you’re gluten-free, use corn or rice wraps.
Q: Can I serve this warm or cold?
A: Either works. The wraps taste great warm right after cooking the chicken, but they’re also refreshing cold—perfect for lunch boxes or picnics.
Q: What can I use instead of peanut butter?
A: Almond or cashew butter works just as well. Tahini gives a nice Mediterranean twist if you prefer a sesame-based flavor.
Q: How can I make the peanut sauce less salty or thick?
A: Add a bit of lime juice, honey, or warm water to balance it out. Adjust to your taste as the sauce tends to thicken as it cools.
Nutrition
(Per Wrap, Approximate)
Calories: 480
Protein: 34g
Fat: 22g
Carbohydrates: 38g
Fiber: 5g
Sodium: 780mg
Sugar: 10g
(Values may vary based on tortilla type, peanut butter, and added toppings.)
Conclusion
These Mediterranean Thai Chicken Wraps with Peanut Sauce bring together fresh, crisp vegetables, tender chicken, and a creamy, flavorful peanut dressing for the perfect quick meal. They’re packed with protein, vibrant colors, and balanced flavors—sweet, tangy, and just a little spicy. Whether you enjoy them warm for dinner or cold for lunch, they’re a satisfying and healthy option that fits right into both Mediterranean and Asian-inspired diets. Simple, nutritious, and full of personality—these wraps are a keeper for busy days and relaxed meals alike.