Mediterranean Chicken Wraps Recipes You Can Make in 15 Minutes

Have you ever found yourself staring into your fridge at 6 PM, wondering how to transform those random ingredients into something actually worth eating? I’ve been there more times than I can count. Last Wednesday, after a particularly chaotic day working from home with my toddler finger-painting the kitchen table, I needed a dinner win—and fast. That’s when these Mediterranean chicken wraps saved the day. They’re the perfect solution when you need something nutritious that doesn’t require a culinary degree or an hour of your time.

Mediterranean chicken wraps have become my go-to rescue meal—combining juicy, herb-seasoned chicken with crisp veggies and creamy tzatziki in a soft, warm wrap. The best part? They take just minutes to assemble, yet taste like you’ve transported your kitchen to a seaside café in Greece.

Let me show you why these wraps deserve a spot in your regular meal rotation, whether you’re feeding a hungry family or just treating yourself to something special after a long day.

Mediterranean Chicken Wrap Ingredients

Mediterranean chicken wraps begin with quality ingredients that bring both flavor and nutrition to your table. This combination of protein, veggies, and Mediterranean staples creates a perfect balance of flavors that’s both satisfying and light.

• 2 boneless, skinless chicken breasts (about 1 pound), cooked and sliced
• 4 large whole wheat tortillas or flatbreads
• 1 cup tzatziki sauce (store-bought or homemade)
• 1 medium cucumber, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 cup fresh spinach leaves
• 1/2 cup crumbled feta cheese
• 1/4 cup kalamata olives, pitted and sliced
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Don’t have all these ingredients? No problem! You can substitute grilled halloumi for feta if you prefer a different cheese, or use Greek yogurt mixed with cucumber and garlic as a quick tzatziki alternative. For a plant-based version, swap the chicken for chickpeas or grilled portobello mushrooms.

Timing for Perfect Mediterranean Chicken Wraps

• Prep time: 15 minutes (5 minutes if using pre-cooked chicken)
• Cook time: 15 minutes (for cooking chicken, if needed)
• Assembly time: 5 minutes
• Total time: 35 minutes (or just 10 minutes with pre-cooked chicken)

These Mediterranean chicken wraps come together twice as fast as most homemade dinners, making them perfect for busy weeknights when time is short but you still want something delicious.

Step-by-Step Mediterranean Chicken Wrap Instructions

Making these Mediterranean chicken wraps is straightforward, but a few key techniques will take them from good to absolutely crave-worthy. Follow these steps for wrap perfection:

1. Prepare the Chicken

If starting with raw chicken, season both sides with salt, pepper, and dried oregano. Heat 1 tablespoon olive oil in a skillet over medium-high heat and cook for 6-7 minutes per side until the internal temperature reaches a safe 165°F. Let rest for 5 minutes before slicing against the grain.

Pro tip: For extra flavor, marinate the chicken for at least 30 minutes in olive oil, lemon juice, minced garlic, and oregano before cooking.

2. Prepare the Veggies

While the chicken cooks (or while it rests), slice your cucumber, halve the cherry tomatoes, and thinly slice the red onion. Wash and dry the spinach leaves.

Don’t chop the vegetables too far in advance—their crispness is key to these Mediterranean chicken wraps!

3. Warm the Wraps

Lightly warm your tortillas or flatbreads in a dry skillet for about 10 seconds per side, or wrap them in damp paper towels and microwave for 15-20 seconds. This makes them more pliable and less likely to tear when rolling.

4. Assemble Your Mediterranean Chicken Wraps

Spread 2-3 tablespoons of tzatziki down the center of each wrap. Layer with sliced chicken, spinach, cucumber, tomatoes, red onion, olives, and crumbled feta. Drizzle with the remaining olive oil and fresh lemon juice.

5. Roll Them Up

Fold in the sides of the wrap, then roll from the bottom up, keeping the ingredients tucked in tightly. If needed, secure with toothpicks or wrap in parchment paper to hold everything together.

Nutritional Information for Mediterranean Chicken Wraps

Each Mediterranean chicken wrap contains approximately:

• Calories: 420
• Protein: 28g
• Carbohydrates: 32g
• Fat: 18g (mostly heart-healthy unsaturated fats)
• Fiber: 6g
• Sodium: 640mg

These wraps are packed with protein for muscle repair, complex carbs for sustained energy, and plenty of vitamins A and C from the fresh vegetables. The olive oil provides antioxidants and anti-inflammatory compounds that support heart health.

Equipment Needed for Mediterranean Chicken Wraps

You don’t need fancy kitchen gadgets to make these Mediterranean chicken wraps—just a few basics:

• Skillet or grill pan for cooking chicken
• Cutting board and sharp knife
• Measuring cups and spoons
• Mixing bowl (if making homemade tzatziki)
• Tongs for handling warm tortillas
• Toothpicks (optional, for securing wraps)

One of the things I love about making Mediterranean chicken wraps is that cleanup is minimal—fewer dishes means more time enjoying your evening!

Why You’ll Love These Mediterranean Chicken Wraps

There are countless reasons why these Mediterranean chicken wraps have earned a permanent spot in my meal planning rotation:

1. Time-friendly – From start to finish, these wraps take just minutes to make, especially if you prep components ahead of time.

2. Meal-prep champion – You can prepare all ingredients on Sunday and assemble fresh Mediterranean chicken wraps throughout the week.

3. Crowd-pleaser – Even my picky 7-year-old gives these his approval (though I do leave off the olives for him).

4. Nutritionally balanced – These Mediterranean chicken wraps deliver protein, vegetables, and healthy fats in one convenient package.

5. Budget-conscious – At roughly $3-4 per wrap, they’re much more affordable than takeout but taste just as good!

Last month, I served these at a casual backyard gathering, and my neighbor asked for the recipe before she’d even finished her first bite. That’s when I knew these Mediterranean chicken wraps were something special.

Healthier Alternatives for Mediterranean Chicken Wraps

One of the best things about Mediterranean chicken wraps is how easily they adapt to different dietary needs without sacrificing flavor:

Gluten-free option: Swap traditional tortillas for gluten-free wraps, corn tortillas, or large lettuce leaves for a carb-free alternative.

Dairy-free adjustment: Skip the feta cheese and use a dairy-free tzatziki made with coconut yogurt instead of Greek yogurt.

Lower-carb version: Use low-carb tortillas or create a Mediterranean chicken bowl with all the fillings served over cauliflower rice.

Higher-protein option: Add a scoop of hummus or an extra ounce of chicken to boost the protein content even more.

My sister follows a keto diet and makes these Mediterranean chicken wraps using a cheese-based wrap—proof that good food can work for everyone at the table!

Serving Suggestions for Mediterranean Chicken Wraps

Mediterranean chicken wraps are satisfying on their own, but these pairings take your meal to the next level:

• A side of lemon-garlic roasted potatoes for a heartier meal
• Simple Greek salad for a fresh, light option
• Warm pita chips with hummus for dipping
• Chilled cucumber soup in summer months
• A glass of crisp white wine or sparkling water with lemon

For a fun family dinner, create a Mediterranean wrap bar where everyone can build their own custom wrap. It’s a great way to get kids involved in meal preparation while ensuring everyone gets exactly what they like.

Common Mistakes to Avoid With Mediterranean Chicken Wraps

Even simple recipes have pitfalls. Here’s how to avoid the most common issues with Mediterranean chicken wraps:

1. Overstuffing the wrap – It’s tempting to pile on the fillings, but this makes rolling nearly impossible. Use about 1/2 cup of filling per standard-sized wrap.

2. Soggy vegetables – Make sure to thoroughly dry your washed vegetables, especially the spinach and cucumber, before adding them to your wrap.

3. Skipping the resting period for chicken – Slicing chicken immediately after cooking causes all the juices to run out, leaving you with dry meat. Those 5 minutes of patience make a huge difference!

4. Not warming the wraps – Cold tortillas crack when you try to roll them. A quick warm-up makes them pliable and less likely to tear.

5. Too much tzatziki – While delicious, too much sauce leads to a soggy, drippy mess. Start with 2-3 tablespoons and add more as needed.

Storing Tips for Mediterranean Chicken Wraps

Mediterranean chicken wraps are perfect for meal prep if you know the right storage techniques:

For immediate enjoyment: Fully assembled Mediterranean chicken wraps will keep for about 4 hours at room temperature if wrapped tightly in parchment paper or foil—perfect for picnics or packed lunches.

For meal prep: Store components separately in the refrigerator:

• Cooked chicken will keep for 3-4 days
• Cut vegetables for 2-3 days
• Tzatziki for up to 4 days

Freezer-friendly components: The cooked chicken can be frozen for up to 3 months. Thaw overnight in the refrigerator before using in your Mediterranean chicken wraps.

Best containers: Glass containers with dividers work wonderfully for storing the components separately until assembly time.

When I’m planning a busy week, I often cook a batch of chicken on Sunday, prepare the tzatziki, and slice the vegetables so I can quickly assemble fresh Mediterranean chicken wraps throughout the week.

Conclusion

Mediterranean chicken wraps have saved countless dinners in my household—turning ordinary weeknights into something special without hours in the kitchen. The combination of juicy chicken, crisp vegetables, creamy tzatziki, and tangy feta creates a perfect harmony of flavors that satisfies both the palate and the body’s nutritional needs.

What I love most about these Mediterranean chicken wraps is their versatility. Whether you’re feeding picky eaters, accommodating dietary restrictions, or simply looking to add more variety to your meal rotation, these wraps adapt beautifully to your needs while staying true to their Mediterranean roots.

Have you tried making Mediterranean chicken wraps at home? I’d love to hear about your favorite variations or serving suggestions in the comments below! And if you’re looking for more Mediterranean-inspired recipes, check out HarmonyMeal’s Greek Salad with Grilled Chicken for another fresh and healthy option.

FAQs About Mediterranean Chicken Wraps

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