These Mediterranean Chicken Wraps are a fantastic solution for anyone looking for a healthy, flavorful, and quick meal.
They’re perfect for busy weeknights or as a make-ahead lunch for work, offering a high-protein option that keeps you satisfied. The star of the show, beyond the tender chicken, is the homemade tzatziki sauce, which adds a refreshing and creamy element to every bite.
If you’re tired of bland lunches or complicated dinner recipes, these wraps are about to become your new best friend. They combine fresh ingredients with simple preparation, proving that healthy eating doesn’t have to be a chore.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
- Questions People Always Ask Before Making This Recipe
Mediterranean Chicken Wraps with Tzatziki Sauce
- Total Time: 25-27 minutes
- Yield: 4 servings 1x
Description
These Mediterranean Chicken Wraps are a fantastic solution for anyone looking for a healthy, flavorful, and quick meal. They’re perfect for busy weeknights or as a make-ahead lunch for work, offering a high-protein option that keeps you satisfied. The star of the show, beyond the tender chicken, is the homemade tzatziki sauce, which adds a refreshing and creamy element to every bite. If you’re tired of bland lunches or complicated dinner recipes, these wraps are about to become your new best friend. They combine fresh ingredients with simple preparation, proving that healthy eating doesn’t have to be a chore.
Ingredients
Instructions
1. Slice the chicken breasts horizontally into thinner cutlets, about 1/2-inch thick, to ensure even cooking. In a medium bowl, toss the chicken with olive oil, oregano, garlic powder, salt, and pepper until well coated.
2. Heat a large skillet or grill pan over medium-high heat. Once hot, add the seasoned chicken and cook for 4-6 minutes per side, or until the chicken is golden brown and cooked through with no pink remaining in the center. The internal temperature should reach 165 F (74 C). Remove from the skillet and let it rest for a few minutes before dicing into bite-sized pieces.
3. While the chicken is cooking, prepare your tzatziki. In a small bowl, combine the plain Greek yogurt, grated and squeezed dry cucumber, minced garlic, chopped dill, lemon juice, and salt. Stir everything together until well combined.
4. While the chicken rests and the tzatziki is chilling, chop your romaine lettuce, cucumber, and tomatoes into small, manageable pieces.
5. Briefly warm the flour tortillas in a dry skillet over medium heat for about 15-30 seconds per side, or microwave them for 15-20 seconds. This makes them more pliable and less likely to crack when rolled.
6. Lay out each warm tortilla. Spread a generous amount of tzatziki sauce down the center. Top with a layer of chopped romaine lettuce, then add the diced chicken, chopped cucumber, and tomatoes. Finish with a sprinkle of crumbled feta cheese.
7. Fold in the sides of the tortilla over the filling, then tightly roll it up from the bottom. If desired, you can slice the wraps in half diagonally for easier handling. Serve immediately and enjoy your fresh, flavorful Mediterranean Chicken Wraps!
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes
- Category: main dish
- Method: pan-frying
- Cuisine: mediterranean
Nutrition
- Serving Size: 1 wrap
Keywords: chicken wraps, mediterranean, tzatziki, healthy, quick dinner, meal prep, high protein, chicken, yogurt, fresh
What You’ll Love About This Quick And Easy Recipe
You’ll quickly fall in love with these Mediterranean Chicken Wraps because they hit all the right notes for a busy lifestyle. They are incredibly flavorful, thanks to the seasoned chicken and bright tzatziki, making them far from a boring meal. This recipe is perfect for individuals and families alike, especially those who appreciate fresh, healthy ingredients and crave a satisfying meal without spending hours in the kitchen. They shine as a quick weeknight dinner when time is short, or as an ideal candidate for meal prepping your lunches for the entire work week. The high protein content will keep you feeling full and energized, making them a smart choice for anyone looking to maintain a healthy diet without sacrificing taste.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for these Mediterranean Chicken Wraps is straightforward, focusing on fresh produce and pantry staples. The key to a truly delicious wrap lies in the quality of your components, especially the fresh vegetables and the creamy tzatziki. Don’t worry if you need to make a few substitutions; this recipe is quite flexible.
INGREDIENTS:
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 4 large flour tortillas (burrito size)
- 1 cup chopped romaine lettuce
- 1/2 cup chopped cucumber
- 1/2 cup chopped tomatoes
- 1/4 cup crumbled feta cheese
- 1 cup plain Greek yogurt
- 1/2 cucumber, grated and squeezed dry
- 1 clove garlic, minced
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
For simple substitutions, you can easily swap chicken breasts for chicken thighs if you prefer a richer flavor, just be sure to adjust cooking time slightly. If fresh dill isn’t available for the tzatziki, dried dill works perfectly well, just use a smaller quantity as it’s more concentrated. For the tortillas, whole wheat options are a great way to boost fiber, or you can use gluten-free tortillas if needed. Feel free to experiment with other vegetables like bell peppers or red onion for added crunch and flavor.
Time Needed From Start To Finish
This recipe is designed for speed and efficiency, making it perfect for those busy days.
Preparation time: 15 minutes Cooking time: 10-12 minutes Total time: 25-27 minutes
This timing includes the quick preparation of the tzatziki sauce and chopping all the vegetables, alongside cooking the chicken. It’s a truly fast meal that doesn’t compromise on flavor or nutritional value.
How To Make It Step By Step With Visual Cues
Creating these Mediterranean Chicken Wraps is a simple process that yields delicious results. Follow these steps for a perfect meal every time.
- Prepare the Chicken: Slice the chicken breasts horizontally into thinner cutlets, about 1/2-inch thick, to ensure even cooking. In a medium bowl, toss the chicken with olive oil, oregano, garlic powder, salt, and pepper until well coated. This seasoning will infuse the chicken with classic Mediterranean flavors.
- Cook the Chicken: Heat a large skillet or grill pan over medium-high heat. Once hot, add the seasoned chicken and cook for 4-6 minutes per side, or until the chicken is golden brown and cooked through with no pink remaining in the center. The internal temperature should reach 165°F (74°C). Remove from the skillet and let it rest for a few minutes before dicing into bite-sized pieces.
- Make the Tzatziki Sauce: While the chicken is cooking, prepare your tzatziki. In a small bowl, combine the plain Greek yogurt, grated and squeezed dry cucumber, minced garlic, chopped dill, lemon juice, and salt. Stir everything together until well combined. Squeezing the cucumber dry is crucial to prevent the sauce from becoming watery.
- Chop the Vegetables: While the chicken rests and the tzatziki is chilling, chop your romaine lettuce, cucumber, and tomatoes into small, manageable pieces. Having everything ready before assembly makes the process much smoother.
- Warm the Tortillas: Briefly warm the flour tortillas in a dry skillet over medium heat for about 15-30 seconds per side, or microwave them for 15-20 seconds. This makes them more pliable and less likely to crack when rolled.
- Assemble the Wraps: Lay out each warm tortilla. Spread a generous amount of tzatziki sauce down the center. Top with a layer of chopped romaine lettuce, then add the diced chicken, chopped cucumber, and tomatoes. Finish with a sprinkle of crumbled feta cheese.
- Roll and Serve: Fold in the sides of the tortilla over the filling, then tightly roll it up from the bottom. If desired, you can slice the wraps in half diagonally for easier handling. Serve immediately and enjoy your fresh, flavorful Mediterranean Chicken Wraps!
Easy Variations And Serving Ideas That Fit Real Life
These Mediterranean Chicken Wraps are incredibly versatile, making them easy to adapt for different tastes and occasions. For a kid-friendly version, you might want to serve the chicken and vegetables deconstructed, allowing them to dip the chicken and veggies in the tzatziki themselves. You could also use smaller tortillas or even pita bread for mini wraps.
To add more texture or flavor, consider adding thinly sliced red onion, Kalamata olives, or even a sprinkle of fresh mint. For a spicier kick, a pinch of red pepper flakes can be added to the chicken seasoning or directly into the tzatziki. If you’re serving these for a party or buffet, you can prepare all the components separately and set up a “wrap bar” where guests can assemble their own, which is always a fun and interactive option. These wraps pair wonderfully with a simple side salad, a bowl of hummus, or some crunchy pita chips.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have a few common pitfalls that can be easily avoided with a little awareness.
One frequent mistake is overcooking the chicken. This can lead to dry, tough chicken that takes away from the wrap’s appeal. To avoid this, always cook chicken breasts until they reach an internal temperature of 165°F (74°C) and no longer. Using a meat thermometer is the most reliable way to ensure perfect doneness.
Another common slip-up is not squeezing enough moisture from the grated cucumber for the tzatziki. If the cucumber is too wet, your tzatziki sauce will be watery and thin, rather than creamy. After grating, place the cucumber in a clean kitchen towel or paper towels and squeeze out as much liquid as possible before adding it to the yogurt.
Finally, overfilling the tortillas can make them difficult to roll and prone to tearing. While it’s tempting to load up on all the delicious fillings, try to maintain a balance. Spread the ingredients evenly down the center of the tortilla, leaving enough space on the sides and ends to fold and roll securely. If you find yourself with too much filling, just enjoy it on the side!
How To Store It And Make It Ahead Without Ruining Texture
These Mediterranean Chicken Wraps are fantastic for meal prep, but a little strategic storage is key to maintaining their freshness and preventing sogginess.
To store leftover wraps: If you have already assembled wraps, they are best enjoyed within 1-2 days. Wrap each individual wrap tightly in plastic wrap or aluminum foil and store them in an airtight container in the refrigerator. The lettuce and tomatoes can start to release moisture over time, which can make the tortilla slightly soggy, so quick consumption is best.
For making ahead: The best approach for meal prepping these wraps is to store the components separately. Cook and dice the chicken, prepare the tzatziki sauce, and chop all the vegetables. Store each component in separate airtight containers in the refrigerator. The cooked chicken will last for 3-4 days, the tzatziki for up to 5 days, and the chopped vegetables for 2-3 days. When you’re ready to eat, simply warm a tortilla, assemble your wrap, and enjoy! This method ensures that everything stays fresh and crisp until you’re ready to build your meal. Reheating the chicken slightly before assembly can also enhance the flavor.
Questions People Always Ask Before Making This Recipe
Can I use pre-cooked chicken for this recipe? Absolutely! To save even more time, you can use leftover cooked chicken, rotisserie chicken, or even pre-cooked grilled chicken strips.
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
