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Sink your teeth into these Mediterranean chicken wraps loaded with smoky grilled chicken and a fresh veggie crunch all tucked inside a soft tortilla. Creamy hummus and a pop of zesty tzatziki make every bite a breeze to enjoy at lunchtime—this one always leaves you full but not sluggish.
Whenever I whip up these wraps, that citrusy smell hits the air and suddenly the pickiest folks at my table are asking for more
Lively Ingredients
- Whole wheat tortillas: Pick bendable ones—they roll up without splitting and hold everything in
- Hummus: This thick spread gives the wrap its creamy texture, so go for a smooth one you love
- Mixed greens: Add a handful for crunch and freshness. Spinach or arugula? Both work and pack extra nutrients
- Cucumber: Sliced thin with skin on for crunch—just grab one that’s nice and firm
- Cherry tomatoes: Halved for juicy bites. Sweet, deep red ones have best flavor
- Red onion: Go for extra-thin slices. They bring sharpness but won’t overpower if you cut ‘em fine
- Feta cheese: Buy a block and crumble it yourself—it’s creamier and tangier, perfect for wraps
- Lemon juice: A good squeeze over the top brightens up everything
- Boneless skinless chicken breasts: Thick, plump cuts stay juicy on the grill—pinkish, not pale
- Olive oil: Look for extra virgin and cold-pressed—makes the chicken taste so much richer
- Garlic powder: Brings big savory flavor to the meat
- Dried oregano: Adds that classic herby Mediterranean something
- Paprika: For a smoky hint and a splash of color; try smoked if you like it bolder
- Salt and black pepper: Freshly cracked is worth it for popping flavor
Simple Steps
- Cut and Serve:
- Slice that wrap in half on the diagonal. Makes it look café-fancy and tastes best while it’s still warm
- Wrap It Up:
- Roll everything nice and snug, folding in the sides to hold your fillings in place
- Add Lemon Juice:
- Squeeze a bit of fresh lemon juice over everything to keep it lively
- Add Chicken Strips:
- Lay the warm chicken slices on top of your veggie pile so every bite gets some
- Add Veggies and Feta:
- Toss cucumber, tomatoes, red onion, and a good sprinkle of feta cheese over the greens
- Layer the Greens:
- Next, spread your mixed greens for crunch and a fresh layer above the hummus
- Spread the Hummus:
- Put two good spoonfuls of hummus right down the middle of the tortilla—spread out so no bite is dry
- Warm the Tortillas:
- Pop the tortillas in the microwave for about 20 seconds or heat up in a skillet so they’re soft and foldy
- Slice the Chicken:
- Once rested, cut the chicken into thin pieces the opposite way of the grain—it’s easier to bite that way
- Prep the Vegetables:
- While chicken cools, chop your cucumber, halve the tomatoes, slice red onion thin. Get these ready to toss together in the wrap
- Rest the Chicken:
- Put your cooked chicken off to the side for 5 minutes. Letting it hang out keeps it juicy inside
- Grill the Chicken:
- Place chicken on your hot grill—cook 6-7 minutes per side. When pressing with tongs it should feel bouncy, not squishy
- Add Spices:
- Shower the chicken in garlic, oregano, paprika, salt, and pepper so every bit is coated
- Season the Chicken:
- Drizzle olive oil all over the chicken to make the spice stick and help it stay moist
- Preheat the Grill or Pan:
- Fire up your grill or pan to a medium temp first so cooking is even and the chicken picks up grill marks
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That creamy, salty pop from feta is honestly my favorite thing about these. It takes me straight back to outdoor lunches in Greece—sun everywhere, food shared between family. Every crumble on my wrap brings those memories back
Keeping Things Fresh
If you’re prepping ahead, keep your fillings in separate tubs and don’t build the wraps till you’re hungry. Chicken will stay good in the fridge for up to three days. Want to make the wraps ahead? They’ll last a day in the fridge but the veggies go limp, so toss the greens in fresh if you can
Swaps and Variations
Use thighs instead of breasts for juiciness. Go vegetarian and throw in roasted chickpeas or falafel. Can’t do dairy? Just skip the feta or grab a dairy-free crumble. Gluten-free tortillas totally work too—nobody misses out
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Ways to Enjoy
This pairs great with crispy potatoes tossed in garlic or a tomato-cucumber salad. Add salty olives or another spoon of tzatziki for even more Mediterranean flair. These wraps travel well too—pack for a lunch box or picnic
Background & Inspiration
These wraps borrow from the grab-and-go eats found across the Mediterranean. Grilled meat, crisp veggies, soft flatbread—folks have been loving this combo for ages. Hummus and feta make sure you get those classic Greek and Middle Eastern vibes in every bite
Recipe FAQs
- → Which kind of chicken should I use?
Chicken thighs turn out juicier and packed with flavor, while breasts keep things lean but still work just fine.
- → Is it okay to prep parts of this ahead?
You sure can. Grill the chicken, chop the veggies, and stash them in the fridge. Just build your wrap when you're ready to eat so the texture's still spot on.
- → Can I make it vegetarian?
Of course! Just use falafel or some roasted veggies like eggplant or zucchini instead of chicken. Still totally tasty and filling.
- → How can I stop my wrap from turning soggy?
Start with a layer of hummus to help keep things dry, then pile in your cheese and veggies. Hold back on sauces like tzatziki till right before you eat.
- → Can I make this without gluten?
Yep, just grab some gluten-free tortillas and you're good to go.