Mediterranean Chicken Wraps are a delightful blend of flavors and textures, bringing the essence of the Mediterranean diet straight into your kitchen. With the juicy grilled chicken paired with fresh vegetables, creamy feta, and zesty hummus wrapped in a whole wheat tortilla, this dish combines health and taste in every bite. Perfect for lunch, a quick dinner, or a satisfying meal on the go, these wraps are as versatile as they are delicious.
Why We Love This Mediterranean Chicken Wrap Recipe
Mediterranean Chicken Wraps are not just tasty; they represent a harmonious balance of nutrition and flavor. The combination of lean chicken, vibrant vegetables, and heart-healthy hummus creates a dish that is both satisfying and nourishing. Plus, you can easily customize the ingredients to suit your preferences, making it a family-friendly option. Whether you’re preparing lunch for yourself, feeding kids after school, or packing a picnic, these wraps are a winner. The fresh, zesty flavors transport you to a sunny Mediterranean shoreline, making each bite a mini-vacation.
Ingredients about Mediterranean Chicken Wraps
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 2 cloves garlic, minced
- Salt and pepper, to taste
- 4 large whole wheat tortillas or wraps
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup kalamata olives, sliced
- 1/4 cup hummus
- 2 cups mixed greens (such as spinach or arugula)
- Juice of 1 lemon
- Optional: tzatziki sauce for serving
How to Make Mediterranean Chicken Wraps Directions
Start your journey to flavorful Mediterranean Chicken Wraps by preheating your grill or stovetop grill pan over medium-high heat. While that heats up, prepare your marinade. In a small bowl, mix the olive oil, dried oregano, ground cumin, minced garlic, salt, and pepper until you have a smooth mixture. This marinade will infuse your chicken with tons of flavor. Next, coat the chicken breasts in the marinade, ensuring they are well-covered. Let the chicken marinate for at least 15 minutes. This short time allows the flavors to penetrate the meat, enhancing its taste.
Once your chicken has marinated, it’s time to grill. Place the chicken breasts on the grill pan, cooking each side for about 6-7 minutes. You’re looking for a nice golden-brown color and an internal temperature of 165°F, which means they are safely cooked. Once done, remove the chicken from the grill and allow it to rest for a few minutes before slicing it into thin strips. This resting period helps keep the juices inside, providing a more succulent bite.
While the chicken rests, you can prepare your wraps. Lay the large whole wheat tortillas flat on a clean surface. Start by spreading a tablespoon of hummus in the center of each wrap, leaving some space around the edges. The hummus will act as a delicious base and a creamy element for the rest of your fillings. Evenly distribute the sliced grilled chicken over the hummus, followed by the halved cherry tomatoes, diced cucumber, thinly sliced red onion, crumbled feta cheese, kalamata olives, and mixed greens. To finish it off, squeeze fresh lemon juice over the top for a bright, zesty kick.
Now comes the wrapping part. Carefully roll each tortilla tightly while folding in the sides to keep all those wonderful fillings snug inside. Once rolled, slice the wraps in half diagonally for easy serving. These wraps are best enjoyed immediately while the chicken is still warm, and the veggies are fresh and crunchy.
How to Serve Mediterranean Chicken Wraps
Serving your Mediterranean Chicken Wraps is a delightful experience. You can present them on a colorful plate for a family meal or pack them in a lunch box for an on-the-go option. If you’re entertaining, consider arranging the wraps on a platter with some extra hummus and a bowl of tzatziki sauce for dipping. The creamy tzatziki pairs wonderfully with the wraps, adding another layer of flavor that everyone will enjoy. You can also garnish the plate with extra cherry tomatoes and cucumber slices for a refreshing touch. Don’t forget to squeeze a little lemon juice over the wraps before serving – this brightens up the entire dish and enhances the flavors.
Expert Tips: Mediterranean Chicken Wraps
To take your Mediterranean Chicken Wraps to the next level, consider these expert tips. First, for added moisture and flavor, marinate the chicken for a longer period or even overnight if time allows. This ensures every bite is packed with delicious taste. You can also experiment with different herbs in your marinade; thyme and rosemary are excellent complements to this dish.
When choosing your tortillas, opt for whole wheat for additional fiber and nutrition, but feel free to substitute with gluten-free options if needed. If you’re preparing these wraps for a crowd or meal prep, keep the fillings separate from the tortillas until you’re ready to eat to prevent sogginess. Lastly, feel free to add your favorite ingredients. Sliced bell peppers, roasted red peppers, or even grilled zucchini can make great additions!
How to Store Mediterranean Chicken Wraps
If you find yourself with leftovers or want to prepare these wraps ahead of time, proper storage is essential for maintaining freshness. First, if you have any leftover wraps, wrap them tightly in plastic wrap or aluminum foil. Store them in the refrigerator, where they can last for up to three days. If you’ve prepared the filling but haven’t yet made the wraps, keep the components in separate containers. The grilled chicken should be stored in an airtight container, while the veggies and hummus can be kept in other sealed containers.
When you’re ready to enjoy leftovers, consider reheating the chicken briefly in a microwave or on a stovetop to warm it up before wrapping it again. However, for the freshest taste, it’s often best to eat them cold or at room temperature. You can even experiment with adding fresh greens and a squeeze of lemon just before serving for that freshly-made taste.
Variations of Mediterranean Chicken Wraps
One of the best aspects of Mediterranean Chicken Wraps is their versatility. You can easily create variations to suit your dietary needs or flavor preferences. For a healthier twist, swap the whole wheat tortillas with large lettuce leaves, like romaine or butter lettuce, for a low-carb option. This creates a delicious and light wrap without sacrificing flavor.
If you’re a vegetarian or want a protein alternative, substitute grilled chicken with marinated grilled eggplant or zucchini. You can also use chickpeas instead of chicken for a protein-packed vegetarian wrap. Feel free to change up the veggies as well; arugula or shredded carrots can add a nice crunch. For a twist on flavors, consider adding a peppery arugula or even some avocado slices for creaminess. Seasonal vegetables can bring new life to the wrap throughout the year, making each preparation unique.
FAQ
What are Mediterranean Chicken Wraps made of?
Mediterranean Chicken Wraps are made of grilled chicken breasts marinated in olive oil and spices, wrapped in whole wheat tortillas with fresh vegetables like cherry tomatoes, cucumbers, red onions, olives, feta cheese, and hummus.
Is Mediterranean Chicken Wraps healthy?
Yes, Mediterranean Chicken Wraps are a healthy option as they include lean protein from chicken, fresh vegetables, and whole grains from the tortillas, making them a nutritious meal choice.
Can I make Mediterranean Chicken Wraps ahead of time?
Yes, you can prepare your Mediterranean Chicken Wraps ahead of time. Store the fillings and wraps separately in the refrigerator, and assemble them just before serving for the freshest taste.
What can I substitute for Chicken in Mediterranean Chicken Wraps?
You can substitute chicken with grilled vegetables like zucchini and eggplant, chickpeas for a vegetarian option, or even turkey for a different flavor profile.
How can I add more flavor to my Mediterranean Chicken Wraps?
To enhance the flavor, try marinating your chicken for longer, adding a variety of herbs, or serving with tzatziki sauce for dipping. Adding fresh lemon juice also provides a zesty kick!
Mediterranean Chicken Wraps
Ingredients
For the Chicken Marinade
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 2 cloves garlic, minced
- to taste Salt and pepper
For the Wraps
- 4 large whole wheat tortillas or wraps
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup kalamata olives, sliced
- 1/4 cup hummus
- 2 cups mixed greens (like spinach or arugula)
- 1 piece Juice of 1 lemon
- optional tzatziki sauce for serving
Instructions
Preparation
- Preheat your grill or stovetop grill pan over medium-high heat.
- In a small bowl, mix the olive oil, dried oregano, ground cumin, minced garlic, salt, and pepper until you have a smooth marinade.
- Coat the chicken breasts in the marinade and let them marinate for at least 15 minutes.
Cooking
- Grill the chicken breasts for about 6-7 minutes on each side until golden brown and the internal temperature reaches 165°F.
- Remove the chicken from the grill and let it rest for a few minutes before slicing into thin strips.
Assembling the Wraps
- Lay tortillas flat and spread a tablespoon of hummus in the center of each.
- Evenly distribute the sliced grilled chicken, halved cherry tomatoes, diced cucumber, red onion, crumbled feta, kalamata olives, and mixed greens over the hummus.
- Squeeze fresh lemon juice over the fillings.
- Roll each tortilla tightly, folding in the sides to keep the fillings snug. Slice wraps in half diagonally to serve.
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