Easy Healthy Mediterranean Chicken Wrap

Name: Easy Healthy Mediterranean Chicken Wrap
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 wraps
Ingredients: 4 whole-wheat wraps; 2 cups cooked chicken breast, sliced; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, thinly sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Smart Cooking

I love creating quick and nutritious meals, and the Easy Healthy Mediterranean Chicken Wrap has quickly become a favorite of mine. It’s packed with vibrant Mediterranean flavors and is perfect for a light lunch or a satisfying dinner. The combination of tender chicken, crisp veggies, and zesty dressing comes together in just a few minutes. Plus, it's customizable, allowing me to easily switch up ingredients based on what I have on hand. I can't wait for you to try this delicious wrap!

Created by

Flora Kensington

Last updated on 2026-03-27T00:06:22.636Z

When I first made the Easy Healthy Mediterranean Chicken Wrap, I was blown away by how simple it was to prepare yet so rich in flavor. The secret lies in marinating the chicken in a lemon and herb mixture, which infuses the meat with a zesty taste, elevating the dish to new heights. I find that grilling the chicken gives it a lovely char that adds to the overall texture.

Not only is this wrap delicious, but it's also a great way to include more veggies in your diet. I experimented by adding everything from roasted red peppers to fresh spinach, and each variation was delightful. Using whole-wheat wraps not only provides nutritional benefits but also holds everything together nicely!

Why You'll Love This Recipe

Bursting with fresh Mediterranean flavors
Quick and easy to prepare, perfect for busy days
Healthy and packed with protein for a satisfying meal

Flavorful Ingredients for the Wrap

The combination of fresh vegetables and seasoning is key to achieving that vibrant Mediterranean flavor profile. Cherry tomatoes add a burst of juicy sweetness, while cucumbers introduce a refreshing crunch. Red onion provides a sharp, pungent kick that perfectly balances the dish. If you're not a fan of red onion, consider substituting it with thinly sliced bell peppers or shredded carrots, both of which will bring their own unique flavors and textures to the wrap.

Feta cheese is another important component, adding a creamy, tangy element that ties all the ingredients together. If you're looking for a dairy-free option, crumbled tofu or a sprinkle of nutritional yeast can mimic some of that rich flavor without the lactose. Remember, the quality of your feta cheese matters; opt for a block rather than pre-crumbled for a more robust texture in your wrap.

Techniques for a Perfectly Grilled Chicken

Marinating the chicken not only enhances its flavor but also helps to keep it moist during grilling. Make sure to allow the chicken to marinate for at least ten minutes, but if time permits, a couple of hours is even better. This will ensure that the flavors penetrate deeper, and the chicken will maintain its tenderness. If you're short on time, using a store-bought lemon-herb marinade can be a great alternative.

When grilling, preheat your grill pan on medium-high heat to achieve those attractive grill marks. Cook the chicken for about 5-7 minutes on each side until the internal temperature reaches 165°F (75°C). If you notice that the chicken is sticking to the grill, it might need a little more time. Using a meat thermometer is an excellent way to avoid over- or undercooking your chicken.

Ingredients

Gather these fresh ingredients to make your wraps:

For the Wraps

4 whole-wheat wraps
2 cups cooked chicken breast, sliced
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

For the Dressing

1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Once you have everything ready, it's time to assemble!

Instructions

Follow these steps to put together your wraps:

Marinate the Chicken

In a bowl, mix olive oil, lemon juice, oregano, salt, and pepper. Add the sliced chicken and let it marinate for at least 10 minutes.

Grill the Chicken

Heat a grill pan over medium-high heat. Grill the marinated chicken for about 5-7 minutes on each side or until fully cooked.

Prepare the Vegetables

While the chicken is grilling, chop the veggies: halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion.

Assemble the Wraps

Lay the wraps flat and start with a layer of chicken, then add the chopped veggies and sprinkle with feta cheese and parsley.

Drizzle with Dressing

Pour the dressing over the wraps before folding them tightly.

Serve

Cut the wraps in half and serve with a side of your choice, such as a salad or pita chips.

Enjoy your delicious and healthy wraps!

Pro Tips

Feel free to customize the vegetables according to your preferences. Adding some olives or avocados would also enhance the flavor.

Make-Ahead and Storage Tips

The Mediterranean Chicken Wrap can be prepped ahead, making it an ideal option for meal prepping. You can marinate the chicken and chop the vegetables the night before. Store the chicken in the marinade, and keep the veggies in an airtight container in the refrigerator. When you’re ready to grill, just throw the chicken on the heat, and assemble your wraps for a quick, easy meal.

If you'd like to store leftovers, tightly wrap any uneaten portions in plastic or aluminum foil and refrigerate. It's best consumed within 2-3 days for optimal freshness. However, avoid adding dressing until you're ready to eat to prevent the wraps from becoming soggy. If you're feeling creative, these wraps can also be lightly toasted in a pan for added crispiness.

Serving Suggestions and Variations

For a complete meal, consider serving your Mediterranean Chicken Wraps with a side of homemade tzatziki or hummus. These dips add extra flavor dimensions and can double as spreads for the wraps. Additionally, a simple side salad of mixed greens, olives, and a light vinaigrette pairs wonderfully, further enhancing the Mediterranean experience.

Feel free to customize your wrap with other ingredients like avocado for a creamy texture or roasted red peppers for sweetness. If you're looking for a low-carb alternative, you might try lettuce wraps instead. Just be mindful that they'll be more delicate, so handling them gently will help maintain their integrity.

Questions About Recipes

→ Can I use other types of protein?

Absolutely! This recipe works well with grilled shrimp, turkey, or even a vegetarian option like chickpeas.

→ How long can I store the leftovers?

You can store the assembled wraps in the fridge for up to 2 days, but it's best to keep the dressing separate until you're ready to eat.

→ Can I make this wrap gluten-free?

Yes, simply use gluten-free wraps or lettuce leaves instead for a low-carb option.

→ What can I serve with these wraps?

These wraps pair well with a light salad, roasted vegetables, or a side of hummus for dipping.