Imagine sinking your teeth into a Mediterranean Chicken Wrap, where juicy grilled chicken meets the crunch of fresh veggies, complemented by creamy hummus and tangy feta. This wrap isn’t just a meal; it’s an experience, transporting you to the sun-drenched coasts of the Mediterranean with every bite. The blend of flavors is vibrant and refreshing, making it a go-to choice for lunch, dinner, or even a satisfying snack. The beauty of the Mediterranean Chicken Wrap lies in its simplicity—quick to prepare yet packed with bold flavors that will tantalize your taste buds.
Whether you’re planning a picnic, a family gathering, or simply a healthy meal at home, these wraps are versatile and can be customized to suit your preferences. Each ingredient complements the others, enhancing the overall flavor profile, while also providing your body with nutrients. With this recipe, you’ll cherish the ease of preparation and the satisfaction of a healthy meal filled with delightful textures and tastes.
Why You’ll Love This Mediterranean Chicken Wrap
- Flavorful: The combination of grilled chicken, tangy feta, fresh veggies, and creamy hummus creates an explosion of Mediterranean flavors.
- Quick & Easy: With minimal preparation time, this recipe is perfect for busy days or unexpected guests.
- Healthy Choice: Packed with lean protein, healthy fats, and a rainbow of veggies, it’s a nutritious option without sacrificing taste.
- Customizable: You can easily adapt the fillings to your liking, adding or omitting ingredients to suit your palate.
- Portable: These wraps are perfect for on-the-go dining—they hold up well and are mess-free!
Preparation Phase & Tools to Use
Before diving into making your Mediterranean Chicken Wraps, it’s essential to prepare your kitchen and gather the necessary tools. Start by setting your workspace: ensure your countertops are clean and organized. Since grilling is involved, having a grill or grill pan ready is key. You’ll also need a cutting board and a sharp knife for slicing the chicken and vegetables.
For mixing the marinade and preparing the veggies, grab a mixing bowl and a pair of tongs for easy handling of the chicken on the grill. Don’t forget measuring spoons for the olive oil and lemon juice! Lastly, have some toothpicks on hand to secure your wraps if needed. A clean, well-organized kitchen will make the cooking process smoother and more enjoyable.
Ingredients
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- Salt and black pepper, to taste
- 2 large whole wheat or spinach tortillas
- ½ cup hummus
- ½ cup cherry tomatoes, halved
- ½ cucumber, thinly sliced
- ¼ red onion, thinly sliced
- ⅓ cup crumbled feta cheese
- ¼ cup sliced kalamata olives (optional)
- 1 cup fresh spinach or mixed greens
Instructions
Step 1: Prepare the Marinade
In a medium-sized mixing bowl, combine the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. This marinade is the foundation of flavor for your chicken. Whisk the ingredients until well blended and every piece of chicken can soak in the zesty goodness. If you have time, let this mixture sit for a few minutes to allow the flavors to meld together.
Step 2: Marinate the Chicken
Place the chicken breasts in a resealable plastic bag or a shallow dish, then pour the marinade over the top. Ensure each piece of chicken is well-coated in the marinade. Seal the bag or cover the dish with plastic wrap and refrigerate for at least 30 minutes, or up to 2 hours. This step is crucial as it allows the chicken to absorb the herbs and spices, making it incredibly flavorful and juicy once grilled.
Step 3: Grill the Chicken
Preheat your grill to medium-high heat. Once hot, place the marinated chicken on the grill. Grill each side for approximately 6–7 minutes, or until the internal temperature reaches 165°F (75°C). The chicken should have beautiful grill marks and be cooked through without being dry. After grilling, remove the chicken from the heat and let it rest for at least 5 minutes; this helps retain the juices. Once rested, slice the chicken into strips.
Step 4: Prepare the Tortillas
While the chicken is grilling, lay out the whole wheat or spinach tortillas on a clean surface. Spread a generous layer of hummus over each tortilla, leaving a small margin around the edges. The hummus will add a creamy texture to your wraps, and its flavor complements the other ingredients beautifully.
Step 5: Assemble the Wraps
Start layering your wrap by placing the grilled chicken strips, halved cherry tomatoes, cucumber slices, red onion, crumbled feta cheese, olives, and a cozy bed of fresh spinach or mixed greens on top of the hummus-covered tortillas. Be mindful not to overfill; it will make rolling difficult. Once all the ingredients are in place, it’s time to roll!
Step 6: Roll & Serve
Begin to roll the tortilla tightly from one end, making sure to tuck in the sides as you go to keep the fillings secure. If needed, use toothpicks to hold the wraps together. After rolling, slice each wrap in half diagonally so they’re easy to handle. Serve immediately and enjoy a delicious, healthy Mediterranean meal!
Variations
- Protein: Substitute chicken with grilled shrimp, turkey, or even falafel for a vegetarian option.
- Vegetables: Add roasted peppers, shredded carrots, or artichokes for more layers of flavor and nutrients.
- Spices: Experiment with smoked paprika, cumin, or fresh herbs like parsley and basil to spruce up the marinade.
Cooking Notes
- Make sure to preheat your grill properly to avoid sticking and to achieve the best grill marks.
- Letting the chicken rest after grilling is essential for juiciness; don’t skip this step!
- For optimal wrapping, choose larger tortillas that can accommodate the ingredients without tearing.
- Feel free to make the wraps ahead of time; just wrap them tightly in plastic wrap and store in the refrigerator.
Serving Suggestions
- These wraps pair beautifully with a light side salad drizzled with lemon vinaigrette.
- For a fuller meal, serve alongside a quinoa or couscous salad loaded with veggies.
Tips
- Use fresh, high-quality ingredients to enhance the overall taste of your wraps.
- To save time, marinate the chicken the night before, allowing the flavors to develop.
- Consider serving with extra hummus and pita chips for a satisfying snack.
- Don’t hesitate to customize the wraps according to your family’s tastes!
Prep Time, Cook Time, Total Time
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Nutritional Information
- Calories: 450
- Protein: 35g
- Sodium: 800mg
FAQs
Can I prepare Mediterranean Chicken Wraps in advance?
Absolutely! You can marinate the chicken a day ahead, and even assemble the wraps a few hours before serving. Just store them tightly wrapped in the fridge.
What can I use instead of hummus?
If you’re not a fan of hummus, try tzatziki or a light yogurt dressing for a different flavor profile.
Are these wraps good for meal prep?
Yes! These wraps are great for meal prep. Just keep the ingredients separate until you’re ready to eat to prevent sogginess.
How do I store leftover wraps?
To store any leftover wraps, wrap them tightly in plastic wrap or aluminum foil. They can be kept in the refrigerator for up to two days.
Conclusion
In conclusion, Mediterranean Chicken Wraps are not only a delicious way to enjoy the vibrant flavors of the Mediterranean but also a healthy meal option that’s both filling and satisfying. With their versatility and ease of preparation, these wraps make great use of fresh ingredients, ensuring a delightful lunch, dinner, or snack. Whether you’re making them for yourself or entertaining guests, they are bound to impress. Don’t hesitate to experiment with different variations and ingredients to find your personal favorite combination. We encourage you to try this recipe and share your experiences—let us know how you made it your own!
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Mediterranean Chicken Wrap
- Total Time: 25 minutes
- Yield: 2 servings 1x
Description
Imagine sinking your teeth into a Mediterranean Chicken Wrap, where juicy grilled chicken meets the crunch of fresh veggies, complemented by creamy hummus and tangy feta. This wrap isn’t just a meal; it’s an experience…
Ingredients
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- Salt and black pepper, to taste
- 2 large whole wheat or spinach tortillas
- ½ cup hummus
- ½ cup cherry tomatoes, halved
- ½ cucumber, thinly sliced
- ¼ red onion, thinly sliced
- ⅓ cup crumbled feta cheese
- ¼ cup sliced kalamata olives (optional)
- 1 cup fresh spinach or mixed greens
Instructions
- In a medium-sized mixing bowl, combine the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Whisk until well blended.
- Place the chicken breasts in a resealable bag, pour the marinade over, seal, and refrigerate for at least 30 minutes.
- Preheat your grill to medium-high heat and grill the marinated chicken for 6–7 minutes on each side until cooked through.
- Spread hummus over each tortilla, add the chicken and other fillings, then roll tightly.
- Slice each wrap diagonally to serve.
Notes
Feel free to make the wraps ahead of time; just wrap them tightly in plastic wrap and store in the refrigerator.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch
Nutrition
- Calories: 450 kcal
- Sodium: 800 mg
- Protein: 35 g