Mediterranean Chicken Wraps

There’s something about Mediterranean food that just makes me happy. The bright veggies, tangy sauces, warm spices—it’s like sunshine on a plate. The first time I wrapped juicy grilled chicken with hummus, crisp cucumbers, and a drizzle of tzatziki, I thought: this is the kind of meal I could eat every day and never get tired of. And honestly? I still feel that way.

These Mediterranean Chicken Wraps are everything I love about a quick lunch or weeknight dinner: bold flavors, fresh ingredients, and just the right amount of comfort.

What Are Mediterranean Chicken Wraps?

They’re handheld wraps filled with marinated chicken, crisp veggies, and Mediterranean staples like hummus, feta, and tzatziki sauce. Think of them as a portable mezze platter—healthy, satisfying, and bursting with flavor.

Why This Recipe Is Special

What makes this wrap shine is the balance: juicy chicken seasoned with warm spices, creamy hummus for richness, crunchy veggies for freshness, and tangy feta to tie it all together. It’s filling but still light, which is why I keep coming back to it again and again.

Why You’ll Love This Recipe

• Bold Mediterranean flavors – herbs, lemon, garlic, and creamy sauces.
• Quick & versatile – easy enough for lunch, hearty enough for dinner.
• Meal-prep friendly – cook the chicken ahead and assemble when you’re ready.
• Customizable – swap proteins, change veggies, make it exactly how you like it.
• Healthy & balanced – protein, fiber, healthy fats all in one wrap.

Tools You’ll Need

• Skillet or grill pan – For cooking the chicken with a nice char.
• Mixing bowls – To marinate the chicken and prep veggies.
• Knife & cutting board – For slicing vegetables thinly.
• Tongs or spatula – To handle the chicken.
• Foil or parchment – Helpful for wrapping if you’re packing to-go.

Ingredients (4 wraps)

For the Chicken

• 1 lb chicken breast or thighs (450 g), thinly sliced
• 2 tbsp olive oil (30 ml)
• 2 cloves garlic, minced
• 1 tbsp lemon juice (15 ml)
• 1 tsp dried oregano
• ½ tsp smoked paprika
• ½ tsp ground cumin
• Salt & black pepper to taste

For the Wraps

• 4 large flatbreads or tortillas
• ½ cup hummus (120 g)
• 1 cup tzatziki sauce (240 g)
• 1 cup cherry tomatoes, halved (150 g)
• 1 cucumber, thinly sliced
• ½ small red onion, thinly sliced
• ½ cup crumbled feta (60 g)
• Handful of fresh lettuce or spinach

Optional: olives, roasted red peppers, or fresh herbs like parsley.

Step-by-Step Instructions

1. Marinate the chicken: In a bowl, combine olive oil, garlic, lemon juice, oregano, paprika, cumin, salt, and pepper. Add chicken and toss to coat. Let it marinate for at least 20 minutes (or overnight if you’ve got time).
2. Cook the chicken: Heat a skillet or grill pan over medium-high. Cook chicken slices 4–5 minutes per side, until golden brown and fully cooked. Let rest for a few minutes, then slice into strips.
3. Prep the veggies: While chicken cooks, slice cucumbers, onions, and tomatoes. This way, assembly is quick.
4. Assemble the wraps: Lay your flatbread or tortilla flat. Spread a layer of hummus, add lettuce or spinach, top with chicken strips, cucumbers, onions, and tomatoes. Sprinkle with feta, then drizzle with tzatziki.
5. Wrap it up: Fold the sides in and roll tightly from the bottom up. If you’re packing it, wrap in foil or parchment to keep it neat.
6. Enjoy: Bite in and let the Mediterranean flavors do their thing.

Serving Ideas

• Serve with a side of Greek salad for extra crunch.
• Pair with lemon roasted potatoes for a heartier meal.
• Keep it light with a handful of olives and a sparkling water with lemon.

Variations & Customizations

• Protein swap: Use grilled lamb, beef strips, or falafel for a vegetarian version.
• Low-carb option: Swap flatbread for lettuce wraps.
• Spicy twist: Add a drizzle of harissa or spicy hummus.
• Extra creamy: Spread baba ganoush instead of hummus.

Storage & Make-Ahead Tips

• Chicken: Cooked chicken lasts 3–4 days in the fridge.
• Veggies: Slice fresh each day to keep them crisp.
• Wraps: Best assembled right before eating, but you can prep the components ahead.
• To-go tip: Keep sauce separate until ready to eat so the wrap doesn’t get soggy.

Pro Tips (From Me to You)

• Warm your wraps first. Just a quick toast in a skillet makes them softer and easier to fold.
• Don’t overfill. Tempting, I know—but less is more if you want a wrap that stays intact.
• Double up on sauce. A little extra hummus or tzatziki takes it from good to amazing.
• Rest the chicken. Letting it sit a few minutes keeps it juicy when you slice.

Mistakes to Avoid:

• Skipping the marinade—the spices need time to sink in.
• Using dry chicken breasts without oil—thighs are juicier, but breasts work if you don’t overcook.
• Overstuffing the wrap—it’ll just fall apart.

Recipe Card

• Yield: 4 wraps
• Prep Time: 20 minutes (plus marinating)
• Cook Time: 10 minutes
• Total Time: 30 minutes (plus marinating)

Nutrition (per wrap, approx.):

• Calories: 380
• Protein: 28 g
• Carbs: 32 g
• Fat: 15 g
• Fiber: 5 g
• Sugar: 4 g

A Tasty Send-Off

These Mediterranean Chicken Wraps are proof that healthy food doesn’t have to be boring. They’re fresh, colorful, and full of flavor—the kind of meal you actually look forward to. Whether you make them for lunch meal prep or a simple family dinner, they’ll hit the spot every time.