Easy Healthy Mediterranean Chicken Wrap

Name: Easy Healthy Mediterranean Chicken Wrap
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 wraps
Ingredients: 2 boneless, skinless chicken breasts; 2 tablespoons olive oil; 1 teaspoon cumin; 1 teaspoon dried oregano; Salt and pepper to taste; 4 whole wheat tortillas; 1 cup baby spinach or mixed greens; 1/2 cucumber, sliced; 1 tomato, diced; 1/4 red onion, thinly sliced; 1 cup Greek yogurt; 1 clove garlic, minced; Juice of 1 lemon; 2 tablespoons chopped fresh parsley; Salt and pepper to taste

Highlighted under: Wholesome Kitchen

I love making these Easy Healthy Mediterranean Chicken Wraps for a quick and satisfying meal. With tender grilled chicken, fresh veggies, and a zesty yogurt sauce, each bite is packed with flavor. The vibrant colors and wholesome ingredients make this wrap not only delicious but also a healthy option for lunch or dinner. Plus, the whole recipe comes together in just a few minutes, making it perfect for busy weeknights or meal prep. Trust me, once you try it, you’ll want to add it to your regular rotation!

Created by

Bethan Rowcroft

Last updated on 2026-03-16T22:47:06.221Z

When I first tried making a Mediterranean chicken wrap, I was blown away by how simple and flavorful it could be. I grilled some marinated chicken, adding a touch of cumin and oregano to elevate the taste. This method not only locks in the juices but also infuses the meat with aromatic spices that make the wrap irresistible.

What really sets my wrap apart is the homemade yogurt sauce. I combined Greek yogurt with garlic, lemon, and fresh herbs for a tangy kick that complements the chicken perfectly. It’s a delightful contrast to the crunchy veggies and a lovely way to keep everything light and healthy.

Why You'll Love This Recipe
Bursting with fresh flavors and vibrant colors
Healthy and satisfying for any meal
Easy to customize with your favorite ingredients

Perfectly Grilled Chicken

The key to perfectly grilled chicken breasts lies in the marinade. The combination of olive oil, cumin, and oregano not only infuses the chicken with flavor but also helps keep it moist during cooking. Letting the chicken marinate for at least 10 minutes is essential, but for even more depth of flavor, consider marinating it for up to an hour. Just remember to keep it in the fridge to avoid any food safety issues.

When grilling, ensure the grill is preheated to medium-high heat (about 375°F to 450°F). This is crucial as it helps achieve those beautiful grill marks and keeps the chicken juicy. Cook the chicken for approximately 6-7 minutes per side. The internal temperature should reach 165°F. Resting the chicken for a few minutes after grilling allows the juices to redistribute, making each bite tender and flavorful.

Flavorful Yogurt Sauce

The yogurt sauce is the star of this wrap, offering a refreshing balance to the savory grilled chicken. Greek yogurt serves as a wonderful base that provides creaminess while being lower in fat compared to traditional sauces. The garlic and lemon juice add a zesty kick, making the sauce bright and flavorful. This sauce can be made ahead of time and stored in the refrigerator for up to three days, allowing the flavors to meld beautifully.

For a herbaceous twist, you can experiment with different herbs according to what's on hand. Fresh dill or mint can elevate the flavor profile; just chop finely and incorporate them into the yogurt sauce. Additionally, if you're looking to lighten the sauce further, consider using low-fat Greek yogurt or a dairy-free alternative like coconut yogurt.

Wrap Variations and Serving Suggestions

These Mediterranean wraps are incredibly versatile. While I love the combination of spinach, cucumber, tomato, and red onion, feel free to mix and match with vegetables you enjoy or have on hand. Roasted peppers, avocados, or even shredded carrots can add more color and texture. You could also add feta cheese for a salty punch, enhancing the Mediterranean flavor even further.

If you're prepping these for meal prep, wrap each filled tortilla tightly in foil or parchment paper. They will keep well in the fridge for about 3 days. To reheat, you can use a grill pan or a microwave, but I recommend the grill for the best texture. Just warm them over medium heat to avoid making them soggy.

Ingredients

Gather the following ingredients to create these delicious wraps:

For the Chicken

2 boneless, skinless chicken breasts
2 tablespoons olive oil
1 teaspoon cumin
1 teaspoon dried oregano
Salt and pepper to taste

For the Wrap

4 whole wheat tortillas
1 cup baby spinach or mixed greens
1/2 cucumber, sliced
1 tomato, diced
1/4 red onion, thinly sliced

For the Sauce

1 cup Greek yogurt
1 clove garlic, minced
Juice of 1 lemon
2 tablespoons chopped fresh parsley
Salt and pepper to taste

Make sure to prep all the ingredients before you start cooking for a smoother experience!

Instructions

Follow these steps to create your Mediterranean chicken wrap:

Marinate the Chicken

In a bowl, combine olive oil, cumin, oregano, salt, and pepper. Add the chicken breasts and coat them well. Let it marinate for at least 10 minutes.

Grill the Chicken

Preheat your grill or grill pan over medium-high heat. Grill the chicken for about 6-7 minutes on each side or until fully cooked. Remove and let it rest before slicing.

Prepare the Sauce

In a separate bowl, mix the Greek yogurt, minced garlic, lemon juice, parsley, salt, and pepper. Stir until smooth and combined.

Assemble the Wraps

Take a tortilla, spread a generous amount of sauce, add the sliced chicken, spinach, cucumber, tomato, and red onion. Fold and roll the tortilla tightly.

Serve and Enjoy

Cut the wrap in half and serve with extra sauce on the side if desired. Enjoy your fresh and healthy meal!

Feel free to add any additional toppings or ingredients to personalize your wraps!

Pro Tips

For added flavor, consider adding feta cheese or olives to your wrap. You can also use leftover grilled chicken for a quicker meal prep.

Storing and Reheating

Leftover wraps can be stored in an airtight container in the refrigerator for up to three days. However, for optimal freshness, I recommend keeping the sauce separate until you're ready to eat. This will prevent the vegetables from wilting and ensure the wrap stays crisp. If you have leftover grilled chicken, it can be stored in the fridge for about 4 days and used in salads or another wrap batch.

When it comes to reheating, consider using a grill pan or a skillet instead of a microwave. This way, you can achieve that crispy texture on the tortilla again. Simply heat over medium heat for 2-3 minutes on each side, watching closely to prevent burning. You want the tortilla to be warm and slightly golden, which will create a delightful crunch.

Making It Your Own

This recipe is a fantastic base for creativity. Don't hesitate to swap out the protein; grilled shrimp or even falafel would fit well into this wrap. If you're looking for a vegetarian option, you could add seasoned chickpeas or roasted vegetables like zucchini and eggplant. Adjust the spices in the marinade to complement your choice of protein; for example, adding smoked paprika for a richer flavor if you choose beef.

Additionally, if you're in the mood for something spicier, consider adding a pinch of cayenne pepper or red pepper flakes to the yogurt sauce. Alternatively, a drizzle of Sriracha or a sprinkle of feta can turn up the heat and add extra zing to the meal. The flexibility of this recipe allows you to adapt it easily based on your personal taste preferences.

Questions About Recipes

→ Can I use a different type of meat?

Absolutely! You can substitute chicken with turkey, shrimp, or even grilled vegetables for a vegetarian option.

→ How long do leftovers last?

Leftover wraps can be stored in the refrigerator for up to 2 days. Just wrap them tightly to maintain freshness.

→ Can I prepare the sauce in advance?

Yes, the yogurt sauce can be made up to two days ahead. Just store it in an airtight container in the fridge.

→ Is this recipe gluten-free?

To make it gluten-free, use gluten-free tortillas instead of whole wheat tortillas.