Amazing healthy Mediterranean chicken wrap with everything you ever wanted – chicken, fresh vegetables, tzatziki and hummus! This super tasty and easy dinner idea is perfect for family gatherings, casual get-togethers, or a quick weeknight meal. The combination of flavors and textures makes the Mediterranean chicken wrap a standout choice that your loved ones will appreciate.
Why You’ll Love This Recipe
- Quick to Prepare: This Mediterranean chicken wrap can be made in just 30 minutes, making it an ideal choice for busy weeknights.
- Flavorful Ingredients: With a mix of spices, yogurt, and fresh veggies, each bite is bursting with flavor.
- Healthy & Nutritious: Packed with lean protein and vegetables, this dish aligns perfectly with a healthy diet.
- Versatile Options: Customize your wrap by adding your favorite veggies or swapping out ingredients to suit your taste.
- Kid-Friendly: Even picky eaters will love these wraps, thanks to their delicious taste and fun presentation.
Tools and Preparation
Before you start cooking your Mediterranean chicken wrap, gather the necessary tools to make the process smooth and efficient.
Essential Tools and Equipment
- Non-stick pan
- Cutting board
- Sharp knife
- Mixing bowl
- Tongs
Importance of Each Tool
- Non-stick pan: Ensures that the chicken cooks evenly without sticking, making cleanup easier.
- Cutting board: Provides a safe surface for chopping vegetables and preparing ingredients.
- Sharp knife: A sharp knife makes cutting through chicken and vegetables quick and efficient.
- Mixing bowl: Useful for combining sauces or mixing salad ingredients effortlessly.
Ingredients
For the Chicken
- 1 1/2 lbs / 650g chicken breast, skinless, boneless
- 3 garlic cloves, minced
- 1 tsp chili flakes
- 1 tsp ground black pepper
- 1 1/2 tsp mint, dried
For the Sauce
- 1/2 cup yogurt
- 1/2 tsp dill, dried or 1 tbsp fresh
- salt and pepper to taste
For Assembly
- hummus
- 1 cup chopped cabbage
- everyday salad
- cooked broccoli
- 3-4 tortillas
How to Make Mediterranean Chicken Wrap
Step 1: Prepare the Salad
Chop the vegetables for your everyday salad. You can use lettuce, cucumbers, tomatoes, or any veggies you prefer. Set aside.
Step 2: Make the Garlicky Yogurt Sauce
In a mixing bowl, combine the yogurt with 1 minced garlic clove, a pinch of salt, and the dill. Mix until smooth.
Step 3: Cook the Chicken
Cut the chicken into bite-sized pieces. Heat 1 tablespoon of olive oil in a non-stick pan over medium-high heat. Add two minced garlic cloves along with chili flakes, black pepper, and dried mint. Stir to coat the chicken well. Cook for about 8–10 minutes or until golden brown.
Step 4: Assemble Your Wraps
Take a tortilla and place it on a flat surface. In the center of the tortilla, add chopped cabbage or lettuce followed by cooked chicken pieces. If you like broccoli, add some cooked broccoli next. Top it off with hummus and tzatziki sauce. Wrap it tightly like a burrito and enjoy immediately!
How to Serve Mediterranean Chicken Wrap
Serving a Mediterranean chicken wrap can be both fun and creative. You can easily customize each wrap to suit your taste or dietary preferences. Here are some delicious serving suggestions to enhance your dining experience.
Fresh Salad
- A light side salad made with mixed greens, cherry tomatoes, and cucumbers adds freshness and crunch to your meal.
Crispy Pita Chips
- Serve with crispy pita chips on the side for a satisfying crunch that complements the soft wrap.
Roasted Vegetables
- Roasted zucchini, bell peppers, and eggplant bring a rich flavor profile that pairs well with the Mediterranean chicken wrap.
Tzatziki Dip
- Offer tzatziki as a dip on the side for extra creaminess; it enhances the flavors of the chicken and vegetables.
Extra Hummus
- A small bowl of hummus is perfect for spreading more on your wrap or enjoying alongside fresh veggies.
Lemon Wedges
- A squeeze of fresh lemon juice over the wrap brightens up the flavors and adds a zesty kick.
How to Perfect Mediterranean Chicken Wrap
To create the perfect Mediterranean chicken wrap, focus on fresh ingredients and proper assembly. Here are some tips to ensure you achieve wrap perfection.
- Use fresh vegetables – Fresh lettuce, tomatoes, and cucumbers enhance flavor and texture.
- Warm tortillas – Lightly warm your tortillas before assembling to make them more pliable.
- Layer strategically – Start with sauces at the bottom, followed by proteins, then veggies to prevent sogginess.
- Don’t overfill – Fill your wraps moderately; this makes rolling easier and prevents spills.
- Secure with foil – Wrapping in foil can help keep everything together while eating.
- Experiment with flavors – Feel free to add spices or different sauces based on your taste preferences.
Best Side Dishes for Mediterranean Chicken Wrap
Pairing side dishes with your Mediterranean chicken wrap can elevate your meal. Here are some great options to consider for a complete dining experience.
- Greek Salad – A classic Greek salad with feta cheese, olives, and a tangy vinaigrette complements the flavors perfectly.
- Tabbouleh – This parsley-based salad is refreshing and adds an herby touch that works well with wraps.
- Roasted Potatoes – Seasoned roasted potatoes provide a hearty side that balances out lighter wraps.
- Chickpea Salad – Protein-packed chickpeas tossed in lemon juice and herbs make for a nutritious option.
- Grilled Asparagus – Lightly grilled asparagus spears offer a smoky flavor that pairs wonderfully with chicken.
- Olive Tapenade – A spread made from olives adds depth of flavor when served as a dip alongside your wrap.
- Fried Zucchini Fritters – Crispy fritters add texture and are delightful when dipped in tzatziki sauce.
- Fruit Salad – A light fruit salad provides sweetness that contrasts nicely with savory wraps.
Common Mistakes to Avoid
When making a Mediterranean chicken wrap, it’s easy to overlook some details. Here are common pitfalls to steer clear of:
- Skipping the marinade: Not marinating the chicken can result in bland flavors. Allow the chicken to soak in spices and yogurt for at least 30 minutes before cooking.
- Overcooking the chicken: Cooking the chicken too long may make it dry. Keep an eye on it and remove it from heat once it’s golden brown and cooked through.
- Using stale tortillas: Old tortillas can break or taste off. Always use fresh tortillas for a better wrap experience.
- Neglecting fresh vegetables: Failing to add fresh veggies reduces crunch and flavor. Always include crisp lettuce, cabbage, or other vegetables for texture.
- Forgetting about the sauce: Skipping tzatziki or hummus leaves your wrap dry. Be generous with these sauces to enhance flavor and moisture.
Storage & Reheating Instructions
Refrigerator Storage
- Store any leftovers in an airtight container.
- The Mediterranean chicken wrap can last up to 3 days in the fridge.
Freezing Mediterranean Chicken Wrap
- Wrap tightly in plastic wrap or aluminum foil before placing in a freezer-safe bag.
- The wraps can be frozen for up to 2 months.
Reheating Mediterranean Chicken Wrap
- Oven: Preheat your oven to 350°F (175°C) and reheat for about 10-15 minutes for even heating.
- Microwave: Place on a microwave-safe plate and heat for 1-2 minutes, checking halfway through.
- Stovetop: Heat in a non-stick skillet over medium heat for about 5 minutes, flipping once.
Frequently Asked Questions
Here are some common questions about preparing a Mediterranean chicken wrap.
How can I make my Mediterranean Chicken Wrap healthier?
You can substitute regular tortillas with whole grain or low-carb options. Additionally, load up on extra veggies to boost nutrition.
What type of chicken should I use?
Skinless, boneless chicken breasts work best as they cook quickly and remain tender. You could also use grilled chicken thighs for added flavor.
Can I make Mediterranean Chicken Wraps ahead of time?
Yes! You can prepare all components separately and assemble wraps just before serving for freshness.
What are some good sides to serve with Mediterranean Chicken Wrap?
Consider pairing with a side salad, roasted vegetables, or a light soup for a complete meal.
Final Thoughts
The Mediterranean chicken wrap is not only delicious but also versatile! You can customize it with different proteins, veggies, or sauces based on your preference. Try this recipe for a quick weeknight dinner that everyone will enjoy!
Mediterranean Chicken Wrap
Indulge in the vibrant flavors of the Mediterranean with this quick and nutritious Mediterranean Chicken Wrap. This delightful dish combines tender, spiced chicken breast with fresh vegetables, creamy tzatziki, and savory hummus, all wrapped in a warm tortilla. Perfect for busy weeknights or casual family gatherings, these wraps are not only easy to prepare but also customizable to suit every palate. Whether you add extra veggies or swap proteins, this meal is sure to satisfy everyone at your table. Experience a taste of the Mediterranean and elevate your dinner routine today!
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main
- Method: Sautéing
- Cuisine: Mediterranean
Ingredients
- 1 1/2 lbs skinless, boneless chicken breast
- 3 garlic cloves
- Chili flakes
- Ground black pepper
- Dried mint
- 1/2 cup yogurt (dill optional)
- Hummus
- 1 cup chopped cabbage
- Tortillas (3-4)
Instructions
- Prepare your salad by chopping fresh vegetables like lettuce, cucumbers, and tomatoes.
- In a mixing bowl, create the garlicky yogurt sauce by combining yogurt with minced garlic, salt, and dill.
- Cut the chicken into bite-sized pieces and sauté in a non-stick pan with olive oil and spices until golden brown (8–10 minutes).
- Assemble your wrap by layering cabbage or lettuce, cooked chicken, hummus, and tzatziki on a tortilla. Roll tightly and serve.
Nutrition
- Serving Size: 1 serving
- Calories: 410
- Sugar: 4g
- Sodium: 680mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 75mg
