Name: Mediterranean Chicken Wraps
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 2 cups cooked chicken breast, shredded or chopped; 4 large whole wheat wraps; 1 cup Greek yogurt; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon dried oregano; 1/2 teaspoon paprika; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/2 cup red onion, thinly sliced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh dill, chopped; 1/2 cup crumbled feta cheese; Juice of 1 lemon; Salt and pepper, to taste

A quick and satisfying meal that brings together the fresh, vibrant flavors of the Mediterranean in a convenient handheld format. These wraps combine tender chicken, creamy yogurt sauce, and crisp vegetables with herbs and feta for a nutritious lunch or dinner option.

Why You’ll Love This Recipe

These Mediterranean Chicken Wraps are perfect for busy weeknights or meal prep lunches. The combination of protein-rich chicken, tangy yogurt sauce, and fresh vegetables creates a balanced meal that’s both satisfying and nutritious. The wraps come together in just 15 minutes, making them ideal for those nights when you need dinner on the table quickly. Plus, they’re customizable to suit your taste preferences and dietary needs.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Cooked chicken breast provides lean protein and serves as the hearty base of these wraps. You can use rotisserie chicken to save time or cook chicken breasts ahead of time. Leftover grilled chicken works wonderfully too.
Whole wheat wraps offer a nutritious alternative to white flour tortillas, adding fiber and a slightly nutty flavor. If you prefer, you can substitute with spinach wraps, low-carb tortillas, or even large lettuce leaves for a gluten-free option.
Greek yogurt creates the creamy, tangy base for the sauce. It’s packed with protein and probiotics, making it a healthier alternative to mayonnaise or sour cream. Full-fat Greek yogurt will give you the richest flavor, but low-fat works well too.
Olive oil helps to reheat and flavor the chicken. Its Mediterranean origins make it the perfect choice for this recipe, adding a subtle fruity note that complements the other flavors.
Garlic powder infuses the yogurt sauce with aromatic flavor without the sharpness of fresh garlic. It blends seamlessly into the sauce for even distribution of flavor.
Dried oregano adds classic Mediterranean herbal notes. This herb pairs particularly well with the chicken and feta cheese.
Paprika brings a gentle warmth and beautiful color to the chicken. Regular paprika works well, but smoked paprika can add an interesting depth of flavor.
Cherry tomatoes contribute bright acidity, juiciness, and a pop of color. They’re sweeter than larger tomatoes and hold their shape well in wraps.
Cucumber adds refreshing crunch and coolness that balances the savory elements. English or Persian cucumbers work best as they have fewer seeds and firmer flesh.
Red onion provides a sharp, crisp contrast to the creamy and soft textures. Soaking the sliced onion in cold water for a few minutes can reduce its intensity if preferred.
Fresh herbs like parsley and dill are essential for authentic Mediterranean flavor. They bring brightness and complexity that dried herbs simply can’t match.
Feta cheese adds a tangy, salty punch that ties all the flavors together. Its crumbly texture distributes evenly throughout the wrap.
Lemon juice brightens the entire dish with its acidity, enhancing all the other flavors. Fresh is strongly recommended over bottled for the best flavor.

Directions

In a small bowl, mix Greek yogurt, garlic powder, oregano, lemon juice, salt, and pepper. Stir until smooth and creamy. Set aside.
Heat olive oil in a pan over medium heat. Add the cooked chicken, sprinkle with paprika, and toss to coat evenly. Let the chicken warm through and soak up the seasoning, about 3-4 minutes.
While the chicken heats, chop the cucumbers, tomatoes, red onion, parsley, and dill.
Lay a whole wheat wrap flat on a clean surface. Spread 2-3 tablespoons of the yogurt sauce in the center. Add a layer of seasoned chicken, then top with cucumbers, tomatoes, onions, and herbs. Sprinkle with feta cheese.
Fold the sides of the wrap inward, then roll it tightly from the bottom to secure the filling. Repeat with the remaining wraps.
Slice the wraps in half if desired and serve immediately. Pair with a side of hummus or a crisp green salad for a complete meal.

Servings and Timing

This recipe makes 4 servings (1 wrap per serving). Each wrap contains approximately 420 calories.

Prep Time: 10 minutes
Cooking Time: 5 minutes
Total Time: 15 minutes

These wraps are perfect for a quick weeknight dinner or can be prepared ahead for lunch the next day. If you’re serving a crowd, you can easily double the recipe.

Variations

Vegetarian Mediterranean Wraps: Replace the chicken with roasted chickpeas or grilled halloumi cheese for a meat-free alternative.
Spicy Mediterranean Wraps: Add a pinch of red pepper flakes to the yogurt sauce or include sliced jalapeños in your vegetable mix.
Greek-Style Wraps: Focus on Greek flavors by adding Kalamata olives and using only dill as your herb.
Loaded Mediterranean Wraps: Add hummus, roasted red peppers, and artichoke hearts for an even more substantial filling.
Breakfast Mediterranean Wraps: Incorporate scrambled eggs with the Mediterranean fillings for a breakfast option.
Grilled Wraps: After assembling, lightly grill the wraps on both sides for a crispy exterior and melted feta.

Storage/Reheating

Storage: These wraps can be stored in the refrigerator for up to 2 days. To prevent them from becoming soggy, wrap them tightly in parchment paper first, then in aluminum foil or place in an airtight container.
Make-Ahead Tips: Prepare all components separately and store in individual containers. Assemble the wraps just before serving for the freshest result. The yogurt sauce can be made up to 3 days in advance.
Freezing: These wraps don’t freeze well due to the high water content of the fresh vegetables and yogurt sauce, which can make them soggy when thawed.
Reheating: If you need to reheat a pre-made wrap, remove any cold ingredients (like fresh tomatoes and cucumbers) first if possible. Warm the wrap in a microwave for 30-45 seconds or in a dry skillet over medium heat until warmed through.

FAQs

Can I use rotisserie chicken for this recipe?

Yes, rotisserie chicken is an excellent time-saving option for these wraps. Simply shred or chop the meat and proceed with the recipe. The pre-cooked chicken will still benefit from being warmed with the paprika and olive oil for added flavor.

How do I prevent my wraps from becoming soggy?

To prevent soggy wraps, pat all vegetables dry after washing, and consider placing a layer of lettuce between the yogurt sauce and the juicier ingredients. If making ahead, store the components separately and assemble just before eating.

Can I make these wraps gluten-free?

Absolutely! Use gluten-free wraps or tortillas, or create a lettuce wrap using large romaine or butter lettuce leaves. All other ingredients in the recipe are naturally gluten-free, but always check packaged items like yogurt and feta for hidden gluten.

What can I substitute for feta cheese?

If you’re not a fan of feta, you can use crumbled goat cheese, queso fresco, or even a dairy-free cheese alternative. For a different flavor profile, try shredded mozzarella or a sprinkle of grated Parmesan.

How can I make these wraps more filling?

To make these wraps more substantial, add cooked quinoa, brown rice, or bulgur wheat. You could also include additional protein sources like chickpeas or black beans, or healthy fats like avocado slices or a drizzle of tahini.

Is there a dairy-free version of this recipe?

For a dairy-free version, replace the Greek yogurt with dairy-free yogurt alternatives made from coconut, almond, or soy. Instead of feta, use a dairy-free cheese substitute or add extra flavor with olives, capers, or a sprinkle of nutritional yeast.

Can I grill the chicken instead of pan-heating it?

Grilling the chicken is a fantastic option that adds smoky flavor. Marinate chicken breasts in olive oil, lemon juice, and Mediterranean herbs before grilling. Once cooked, slice or shred the chicken and use it in your wraps.

What sides pair well with Mediterranean chicken wraps?

These wraps pair beautifully with simple sides like tabbouleh, Greek salad, roasted vegetables, or a cup of tomato or lentil soup. For a lighter option, serve with cucumber slices or carrot sticks and additional yogurt sauce for dipping.

How do I roll the wrap properly so it doesn’t fall apart?

Place the filling in the center of the wrap, leaving about 2 inches of space from the bottom edge. Fold the bottom up over the filling, then fold in both sides. Continue rolling from the bottom up, keeping the sides tucked in as you go. For extra security, wrap in parchment paper or aluminum foil.

Can I prepare the yogurt sauce in advance?

Yes, the yogurt sauce can be made up to 3 days in advance and stored in an airtight container in the refrigerator. This can be a great time-saver for meal prep. Give it a quick stir before using, as some separation may occur.

Conclusion

These Mediterranean Chicken Wraps offer a perfect balance of flavors and textures while providing a nutritious meal option that doesn’t sacrifice taste. The combination of seasoned chicken, creamy yogurt sauce, crunchy vegetables, and tangy feta creates a satisfying experience with every bite. Whether you’re looking for a quick dinner solution, a portable lunch for work, or a crowd-pleasing party option, these wraps deliver Mediterranean sunshine wrapped in a convenient package. Customize them to your preference, and enjoy this healthy, flavorful meal any day of the week.

Mediterranean Chicken Wraps