Welcome food lovers! Today, we’re diving into the delightful world of Mediterranean cuisine with these fresh and flavorful Mediterranean Chicken Wraps. Bursting with vibrant ingredients and packed with nutritious elements, this wrap is a fantastic choice for a quick lunch or an easy dinner. Whether you’re a fan of healthy wraps, looking for a meal prep option, or simply in the mood for Mediterranean flavors, these wraps are perfect for you!
Introduction
Mediterranean cuisine is known for its bright flavors, fresh herbs, and healthy ingredients. Our Mediterranean Chicken Wrap is a harmonious blend of these culinary traditions, making it both delicious and wholesome. This dish features marinated chicken, creamy hummus, crunchy vegetables, and tangy feta, all wrapped in a soft tortilla for an easy, handheld meal. It’s a quick recipe that brings together the best of Greek, Italian, and Middle Eastern flavors into a simple wrap that’s perfect for weekday lunches or weekend picnics.
External Link: If you’re interested in more Mediterranean-inspired meals, check out this Ultimate Cowboy Casserole Recipe for another hearty meal idea!
Ingredients for Mediterranean Wraps
Here’s what you’ll need for these delicious wraps:
For Marinated Chicken:
- 1 lb chicken breasts or thighs (Rotisserie chicken will also work)
- 1 lemon, squeezed
- ¼ cup olive oil
- 1 tsp garlic powder
- ½ tsp Italian Seasoning Blend (dried oregano, dried basil, dried thyme)
- ½ tsp salt
- ½ tsp smoked paprika
For the Wraps:
- 4-6 large tortillas
- 1 cup hummus
- ¼ cup cucumber, sliced
- ¼ cup tomatoes, chopped
- 1 cup romaine, shredded
- ¼ cup feta
- ¼ cup olives, chopped (Kalamata or green olives)
- 1 bell pepper, sliced and sautéed
- ½ red onion, sliced and sautéed
Optional Substitutions:
- Dairy-Free Option: Swap feta with a plant-based cheese.
- Gluten-Free Option: Use gluten-free tortillas.
- Vegan Option: Replace chicken with roasted chickpeas or tofu.
Internal Link Suggestion: Looking for more healthy wrap recipes? Check out this Sausage Balls Recipe with Red Lobster Mix!
How to Make Mediterranean Wraps – Step by Step
Step1: Prepare the Chicken
If you’re using rotisserie chicken, skip this step.
- In a large bowl, slice the chicken breasts in half and add all the marinade ingredients.
- Marinate the chicken for 20 minutes (or longer if you have time).
- In a large skillet, heat 1 tsp oil on medium/high heat and add the marinated chicken.
- Cook for about 8-10 minutes on each side, flipping a few times. Cook until the internal temperature reaches 165ºF.
- Once the chicken is cooked through, transfer to a plate.
Step2: Sauté the Peppers and Onions
- Using the same skillet, add the sliced peppers and onions.
- Add 1 tsp of oil and sauté until soft and slightly caramelized (about 5 minutes).
- Season with a pinch of salt and set aside.
Step3: Assemble the Mediterranean Wraps
- Toast the tortillas for 45 seconds on the stove (optional).
- Spread a generous layer of hummus on each tortilla.
- Add the shredded romaine, sliced cucumbers, chopped tomatoes, and feta.
- Layer with marinated chicken slices, sautéed peppers, onions, and chopped olives.
- Roll the tortilla by folding the bottom up halfway, then fold in the sides, and secure with a toothpick.
Helpful Tips for Mediterranean Wraps
- Use Fresh Ingredients: Fresh vegetables like cucumbers and tomatoes add a crisp texture.
- Meal Prep Tip: Marinate and cook the chicken in advance for an easy meal prep option.
- Make it Spicy: Add a drizzle of sriracha or harissa for an extra kick.
Cooking Tips for the Best Mediterranean Wraps
- High-Quality Hummus: Using a premium-quality hummus will elevate the flavors of the wrap.
- Rest the Chicken: After cooking, let the chicken rest for 5 minutes to lock in juices.
- Toast the Tortillas: A quick toast will make the wraps warm and more pliable, preventing tears.
Serving Suggestions for Mediterranean Wraps
Pair these wraps with:
- Greek Salad: The crispness of a Greek salad complements the creamy hummus and tender chicken.
- Lemonade or Iced Tea: The tangy citrus will cut through the richness of the wrap.
- Roasted Sweet Potatoes: Serve as a side for a heartier meal.
Nutritional Information
Nutritional Info for Mediterranean Wraps (per serving)
- Calories: 320
- Protein: 22g
- Carbohydrates: 28g
- Fats: 15g
- Fiber: 6g
- Vitamin A: 10%
- Calcium: 8%
Storage and Leftovers for Mediterranean Wraps
- Storing: Store the prepared ingredients separately in airtight containers for up to 3 days.
- Reheating: Reheat the chicken in a skillet or microwave. Avoid reheating the vegetables to keep them crisp.
- Freezing: Wrap the chicken and vegetables in a tortilla, then freeze in foil. Reheat in the oven for best results.
Frequently Asked Questions (FAQs) for Mediterranean Wraps
- Can I make Mediterranean wraps ahead of time? Yes, prepare all ingredients in advance and assemble the wraps when ready to eat.
- Can I use other types of meat? Absolutely! Lamb, beef, or even falafel make great substitutes.
- Are these wraps kid-friendly? Yes, they are mild in flavor, but you can omit ingredients like olives if preferred.
- Can I serve Mediterranean wraps cold? Yes, these wraps taste great either hot or cold!
Related Recipes for Mediterranean Wrap Lovers
- Grinder Salad Guide – Make Your Own Culinary Creation
: A flavorful salad that pairs well with Mediterranean dishes.
- Chicken Jerusalem Recipe – A Culinary Masterpiece
: Explore another classic Mediterranean-inspired chicken recipe.
Conclusion
We hope you enjoyed this Mediterranean Wrap recipe! It’s a simple yet flavor-packed meal that fits perfectly into a busy lifestyle. Give it a try, and let us know how you liked it. Feel free to share your variations and serving ideas in the comments below. Happy cooking! 🍽️
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Mediterranean Chicken Wraps Recipe – Fresh & Flavorful Meal
Description
Welcome food lovers! Today, we’re diving into the delightful world of Mediterranean cuisine with these fresh and flavorful Mediterranean Chicken Wraps. Bursting with vibrant ingredients and packed with nutritious elements, this wrap is a fantastic choice for a quick lunch or an easy dinner. Whether you’re a fan of healthy wraps, looking for a meal prep option, or simply in the mood for Mediterranean flavors, these wraps are perfect for you!
Ingredients
For Marinated Chicken:
- 1 lb chicken breasts or thighs (Rotisserie chicken will also work)
- 1 lemon, squeezed
- ¼ cup olive oil
- 1 tsp garlic powder
- ½ tsp Italian Seasoning Blend (dried oregano, dried basil, dried thyme)
- ½ tsp salt
- ½ tsp smoked paprika
For the Wraps:
- 4–6 large tortillas
- 1 cup hummus
- ¼ cup cucumber, sliced
- ¼ cup tomatoes, chopped
- 1 cup romaine, shredded
- ¼ cup feta
- ¼ cup olives, chopped (Kalamata or green olives)
- 1 bell pepper, sliced and sautéed
- ½ red onion, sliced and sautéed
Optional Substitutions:
- Dairy-Free Option: Swap feta with a plant-based cheese.
- Gluten-Free Option: Use gluten-free tortillas.
- Vegan Option: Replace chicken with roasted chickpeas or tofu.
Instructions
Step 1: Prepare the Chicken
If you’re using rotisserie chicken, skip this step.
- In a large bowl, slice the chicken breasts in half and add all the marinade ingredients.
- Marinate the chicken for 20 minutes (or longer if you have time).
- In a large skillet, heat 1 tsp oil on medium/high heat and add the marinated chicken.
- Cook for about 8-10 minutes on each side, flipping a few times. Cook until the internal temperature reaches 165ºF.
- Once the chicken is cooked through, transfer to a plate.
Step 2: Sauté the Peppers and Onions
- Using the same skillet, add the sliced peppers and onions.
- Add 1 tsp of oil and sauté until soft and slightly caramelized (about 5 minutes).
- Season with a pinch of salt and set aside.
Step 3: Assemble the Mediterranean Wraps
- Toast the tortillas for 45 seconds on the stove (optional).
- Spread a generous layer of hummus on each tortilla.
- Add the shredded romaine, sliced cucumbers, chopped tomatoes, and feta.
- Layer with marinated chicken slices, sautéed peppers, onions, and chopped olives.
- Roll the tortilla by folding the bottom up halfway, then fold in the sides, and secure with a toothpick.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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- Use Fresh Ingredients: Fresh vegetables like cucumbers and tomatoes add a crisp texture.
- Meal Prep Tip: Marinate and cook the chicken in advance for an easy meal prep option.
- Make it Spicy: Add a drizzle of sriracha or harissa for an extra kick.
