Easy Healthy Mediterranean Chicken Wrap

Name: Easy Healthy Mediterranean Chicken Wrap
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 2 boneless, skinless chicken breasts; 1 tablespoon olive oil; 1 teaspoon oregano; 1 teaspoon garlic powder; Salt and pepper to taste; 4 whole wheat wraps or pitas; 1 cup spinach or mixed greens; 1/2 cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, thinly sliced; 1/2 cup feta cheese, crumbled; 1/4 cup hummus or tzatziki sauce

Highlighted under: Fresh & Nourishing

I love making this Easy Healthy Mediterranean Chicken Wrap because it’s packed with flavors and is incredibly simple to put together. Each bite bursts with fresh ingredients like juicy chicken, crisp vegetables, and zesty Mediterranean spices. It's perfect for lunch or dinner, and I appreciate how it keeps well for meal prep. Whether I'm at home or on the go, these wraps provide a nutritious and delicious option that satisfies my hunger without weighing me down.

Created by

Lillian Hayes

Last updated on 2026-02-27T12:25:34.666Z

Creating this Easy Healthy Mediterranean Chicken Wrap was a delightful experience for me, especially as I got to experiment with fresh ingredients from my local market. The combination of grilled chicken, vibrant vegetables, and a sprinkle of feta cheese elevates the flavors remarkably. My secret tip is to marinate the chicken a bit longer; it truly enhances the overall taste and tenderness.

One memorable time, I made these wraps for a picnic with friends, and they were an instant hit! The wraps not only held up well, but everyone loved customizing their own with various toppings. It's amazing how a simple dish can bring people together and create cherished memories, all while being nourishing and satisfying.

Why You'll Love This Recipe
Flavorful combination of fresh chicken and Mediterranean vegetables
Quick and easy to prepare, perfect for busy weeknights
Healthy and satisfying, keeping you full without the guilt

Ingredient Focus: The Chicken

The chicken in this wrap is the star, and marinating is key to enhancing its flavor. Aim for at least 15 minutes of marination time, but if you can plan ahead, marinating for an hour or even overnight will infuse even more depth. Choose organic, free-range chicken for the tastiest results, and ensure it's at room temperature before cooking, which promotes even cooking. Grill it until the internal temperature reaches 165°F (75°C) for juicy, tender pieces.

When cooking the chicken, look for nice grill marks or a golden-brown crust to indicate it's searing properly. If you’re pan-searing, use medium-high heat and add enough olive oil to avoid sticking. This not only prevents burning but also adds flavor. If you find your chicken is drying out, reduce the heat and cover it with a lid for a few minutes, which traps steam and preserves moisture.

Assembly Tips for Success

When preparing the wraps, don’t skimp on the hummus or tzatziki sauce; this layer not only adds moisture but also acts as a barrier to prevent the wraps from getting soggy. Spread a generous amount across the entire surface of each wrap, leaving a small border to facilitate easier rolling. This ensures that every bite is packed with flavor and creaminess.

For the vegetable layer, consider the texture and freshness. Adding the spinach or mixed greens first creates a base that holds the veggies in place. Layer the cucumber and tomatoes on top right before serving to maintain their crispness. When wrapping, use the edges to tuck in the fillings as you roll tightly, ensuring the contents stay secure—this prevents spills during eating and enhances the overall experience.

Ingredients

Gather these ingredients for a delicious wrap:

Ingredients

2 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon oregano
1 teaspoon garlic powder
Salt and pepper to taste
4 whole wheat wraps or pitas
1 cup spinach or mixed greens
1/2 cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup feta cheese, crumbled
1/4 cup hummus or tzatziki sauce

Use these fresh ingredients to make your wraps!

Instructions

Follow these simple steps to create your wraps:

Cook the Chicken

In a bowl, combine olive oil, oregano, garlic powder, salt, and pepper. Add the chicken breasts, ensuring they're well-coated. Let marinate for at least 15 minutes. Grill or pan-sear the chicken over medium-high heat for about 6-7 minutes on each side, until fully cooked. Once done, let rest before slicing.

Prepare the Wraps

Lay the whole wheat wraps on a flat surface. Spread a layer of hummus or tzatziki on each wrap for added flavor.

Assemble the Ingredients

Layer the spinach or mixed greens, diced cucumber, halved cherry tomatoes, sliced red onion, and crumbled feta cheese on top of the hummus spread.

Finish and Serve

Top with sliced grilled chicken, then wrap tightly. Cut in half if desired, and enjoy your refreshing Mediterranean wrap!

Enjoy your delicious wraps!

Pro Tips

Feel free to customize your wrap with additional vegetables or your favorite sauces for extra flavor!

Make-Ahead and Storage

These Mediterranean chicken wraps are perfect for meal prep. You can marinate and cook the chicken in advance, letting it cool completely before slicing it thinly for easy assembly later. Store the chicken in an airtight container in the fridge for up to 3 days. If you plan to make multiple wraps, keep the veggies and sauces separate until you're ready to eat, which helps maintain their freshness and crunch.

If you want to freeze them for later, consider wrapping each assembled wrap in aluminum foil and placing them in a freezer-safe bag. They can last for up to 3 months. To reheat, simply unwrap and microwave for about 30-45 seconds or until warmed through. Alternatively, for a crispier wrap, you can grill or pan-sear them briefly on both sides.

Flavor Variations

Feel free to get creative with the ingredients in your Mediterranean chicken wrap! Swap out the chicken for grilled shrimp or chickpeas for a vegetarian twist. You can also experiment with different cheeses; goat cheese or mozzarella can add a creamy dimension. Similarly, try adding roasted bell peppers or artichoke hearts for extra flavor and texture, making each wrap uniquely yours.

To elevate the flavor profile, consider adding some fresh herbs like dill or parsley before rolling the wrap. A sprinkle of lemon juice or a drizzle of balsamic glaze can also enhance the overall taste, providing a zesty contrast to the richness of the hummus or tzatziki. Don’t hesitate to customize the spice levels, such as adding a pinch of cayenne for heat or smoked paprika for depth.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the filling in advance and store it in the fridge for up to 2 days. Just wrap them right before eating to keep them fresh.

→ What can I substitute for chicken?

You can use grilled tofu or chickpeas for a vegetarian option. Both work well with the same spices and toppings.

→ Can I use different types of wraps?

Absolutely! You can use any type of wrap or pita bread, including gluten-free options.

→ How can I make this recipe spicier?

Add sliced jalapeños or a drizzle of hot sauce for some extra heat.