Mediterranean Chicken Wrap: A Healthy and Delicious Meal

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If you’re looking for an easy, flavorful, and healthy meal, this Mediterranean Chicken Wrap is the perfect choice! Packed with juicy grilled chicken, fresh vegetables, hummus, and creamy tzatziki sauce, this wrap is a delicious combination of Mediterranean flavors in every bite. Plus, it’s a great option for meal prep, making it an ideal lunch or dinner choice.

Why You’ll Love This Mediterranean Chicken Wrap

• Quick and Easy: Ready in just 30 minutes with minimal prep.
• Healthy and Nutritious: High in protein, loaded with fresh veggies, and packed with Mediterranean flavors.
• Perfect for Meal Prep: Make ahead and store in the fridge for a grab-and-go meal.
• Customizable: Add or swap ingredients to suit your preferences.

Ingredients for Mediterranean Chicken Wrap

To make this delicious Mediterranean wrap, you’ll need the following ingredients:

For the Chicken Marinade:

• 1 ½ lbs / 650g chicken breast (skinless, boneless)
• 3 garlic cloves, minced
• 1 tsp chili flakes (adjust to taste for spice level)
• 1 tsp ground black pepper
• 1 ½ tsp dried mint
• ½ cup yogurt (for tenderizing and flavor)
• ½ tsp dried dill or 1 tbsp fresh dill
• Salt and pepper to taste

For the Wraps:

• 3-4 tortillas (whole wheat or regular)
• 1 cup chopped cabbage
• 1 cup cooked broccoli
• 1 cup mixed salad (lettuce, tomatoes, cucumbers, and olives)
• Hummus (for spreading inside the wrap)
• Tzatziki sauce (for added creaminess and flavor)

Step-by-Step Instructions

Step 1: Prepare the Vegetables and Salad

Chop the vegetables for the salad and set aside. You can mix lettuce, tomatoes, cucumbers, and olives for a fresh Mediterranean-style salad.

Step 2: Make the Garlicky Yogurt Sauce

In a bowl, mix ½ cup yogurt with 1 minced garlic clove, a pinch of salt, and dill. Stir until smooth and refrigerate until ready to use.

Step 3: Cook the Chicken

1. Chop the chicken breast into bite-sized pieces.
2. Heat 1 tbsp olive oil in a non-stick pan over medium-high heat.
3. Add the chicken, 2 minced garlic cloves, chili flakes, black pepper, and dried mint.
4. Stir well to coat the chicken evenly with the spices.
5. Cook for 8-10 minutes, stirring occasionally, until the chicken is golden brown and fully cooked.

Step 4: Assemble the Wraps

1. Lay a tortilla on a flat surface.
2. Spread a layer of hummus on the tortilla.
3. Add a handful of chopped cabbage and salad mix.
4. Place cooked chicken on top.
5. Add cooked broccoli (if using).
6. Drizzle with tzatziki sauce.
7. Wrap like a burrito, folding in the sides and rolling tightly.
8. Serve immediately or wrap in foil for later.

Tips for the Best Mediterranean Chicken Wrap

1. Use Fresh Ingredients: Fresh veggies and herbs make a big difference in flavor.
2. Marinate the Chicken: If you have time, let the chicken marinate for 30 minutes to an hour for deeper flavor.
3. Toast the Wraps: Lightly toast the tortillas in a pan before assembling to enhance texture.
4. Make it Spicier: Add more chili flakes or a drizzle of hot sauce for extra heat.
5. Meal Prep Friendly: Store prepped ingredients separately and assemble wraps just before eating.

Variations and Additions

Want to mix things up? Here are some delicious variations:

• Make it Vegan: Swap chicken for falafel or roasted chickpeas.
• Add More Veggies: Bell peppers, onions, or avocado make great additions.
• Try Different Proteins: Swap chicken for grilled lamb, beef, or shrimp.
• Use a Different Sauce: Try tahini sauce or garlic aioli instead of tzatziki.
• Go Low-Carb: Use a lettuce wrap instead of a tortilla.

Serving Suggestions

Pair your Mediterranean Chicken Wrap with:

• Greek Salad: A refreshing side with feta, olives, and cucumbers.
• Lemon Rice: A light and zesty Mediterranean rice dish.
• Roasted Vegetables: Serve with zucchini, eggplant, or bell peppers.
• Garlic Yogurt Dip: A great extra sauce for dipping.

Nutritional Information

Per serving (makes 3-4 wraps):

• Calories: 420
• Protein: 35g
• Carbohydrates: 28g
• Fats: 18g
• Fiber: 5g
• Sodium: 620mg

This wrap is high in protein, fiber, and healthy fats, making it a nutritious and satisfying meal.

Frequently Asked Questions

Can I Make This Wrap Ahead of Time?

Yes! Store the ingredients separately and assemble just before eating to keep everything fresh.

How Long Does It Last in the Fridge?

Cooked chicken lasts up to 4 days in the fridge. Store veggies separately to maintain freshness.

Can I Freeze These Wraps?

Yes! Wrap tightly in plastic wrap and foil, then freeze for up to 3 months. Reheat in a skillet or microwave before eating.

Is This Wrap Spicy?

The chili flakes add a mild heat. Adjust to taste by adding more or less.

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Final Thoughts: The Best Mediterranean Chicken Wrap

This Mediterranean Chicken Wrap is the perfect healthy and flavorful meal that’s quick, easy, and satisfying. Whether you’re meal prepping for the week or looking for a simple, delicious dinner, this wrap is a must-try!

Try this recipe today and let us know how you liked it! Don’t forget to pin it on Pinterest or share it with your friends who love Mediterranean flavors.

Enjoy your Mediterranean Chicken Wrap!