Last summer, I fell in love with Greek chicken wraps on a road trip through California. I had an amazing wrap at a small Mediterranean café in San Diego. I wanted to make it at home.
The healthy chicken wrap became my favorite for busy weeknights. With a few simple ingredients, you can make a Mediterranean feast. It’s nutritious and very satisfying.
These Greek chicken wraps are more than just a quick meal. They’re a culinary adventure in your kitchen. They’re packed with protein, fresh veggies, and zesty flavors. This recipe is a perfect mix of nutrition and taste.
Whether you’re busy, health-conscious, or love international food, this recipe will impress. I’ll share tips and tricks to make the most delicious wraps.
Get ready to make your kitchen a Mediterranean cooking haven. Discover why these wraps will soon be your favorite meal!
Essential Ingredients for Greek Chicken Wraps
Making a true Mediterranean wrap starts with picking the right ingredients. I’ll show you the key parts that turn a simple wrap into a tasty Greek-style wrap full of Mediterranean flavors.
Fresh Produce and Vegetables
The base of a great Greek-style wrap is crisp, fresh veggies. Here are the must-have produce ingredients:
- 1 cup shredded romaine lettuce
- 1 small tomato (about 1/2 cup, chopped)
- 1 small cucumber (about 1/2 cup, diced)
- 1/4 cup thinly sliced red onion
- 6 Kalamata olives, pitted and chopped
Meat and Dairy Components
The protein and creamy parts that make a feta cheese wrap special include:
- 1 cup cooked and shredded chicken
- 1/2 cup crumbled feta cheese
- 1/4 cup plain Greek yogurt
- 4-6 (8-inch) flour tortillas
Herbs and Seasonings
Authentic Mediterranean flavors come alive with these herbs and seasonings:
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- 1/2 tsp kosher salt
- 1/4 tsp ground black pepper
- 1 fresh garlic clove, minced
Pro tip: Choose fresh, high-quality ingredients to ensure your wrap tastes like it’s straight from a Greek kitchen!
Preparing the Greek-Style Marinated Chicken
Starting a greek chicken wrap is all about the marinade. It turns simple chicken into a flavorful treat. Let’s explore how to make Greek-style marinated chicken that will make your wrap stand out.
For a tasty marinade, you’ll need these ingredients:
- 1/2 cup extra virgin olive oil
- 5 minced garlic cloves
- 1/3 cup fresh lemon juice
- 2 teaspoons dried thyme
- 2 teaspoons dried oregano
- 1 teaspoon salt
- 1 teaspoon black pepper
The key to a great greek chicken wrap is the marinade. Marinate 4-5 large chicken breasts for at least 1 hour. But, marinating overnight will make the flavors even stronger.
Before marinating, pound the chicken breasts to 1-inch thickness. This makes them cook evenly and helps the marinade soak in better. Mix all marinade ingredients in a big bowl. Then, coat the chicken completely. Cover and refrigerate to let the flavors meld.
After marinating, grill, pan-sear, or bake the chicken until it’s golden brown and cooked through. You’ll get tender, juicy chicken that’s perfect for your greek chicken wrap.
Making the Perfect Tzatziki Sauce
Making authentic tzatziki sauce is key to a great greek-style wrap. This creamy, tangy sauce turns a simple wrap into a Mediterranean feast.
Traditional Greek Tzatziki Ingredients
Here are the special ingredients for tzatziki sauce:
- 16 ounces strained Greek yogurt
- 1 large cucumber
- 2 cloves garlic, minced
- ¼ cup extra virgin olive oil
- 1½ tablespoons red wine vinegar
- ¼ teaspoon salt
- 1 tablespoon fresh dill, chopped
Step-by-Step Preparation Guide
Follow these steps for the best tzatziki sauce:
- Grate the cucumber using a box grater
- Squeeze out excess moisture using a clean kitchen towel
- Mince garlic finely
- Chop fresh dill
- Mix all ingredients in a bowl
- Refrigerate for at least 30 minutes to blend flavors
Storage Tips and Shelf Life
Storing tzatziki sauce right is important. Keep it in an airtight container in the fridge. It stays fresh for 3-5 days, great for many wraps.
| Storage Method | Duration | Quality Preservation |
|---|---|---|
| Refrigerated (Sealed Container) | 3-5 days | Excellent |
| Room Temperature | 2 hours | Not Recommended |
Pro tip: Always use a clean spoon when serving. This helps keep the sauce fresh and tasty longer.
Greek Chicken Wrap Assembly Guide
Making a great greek chicken wrap is an art. It’s all about using fresh ingredients and layering them right. I’ll show you how to make your pita bread wrap delicious and just like a restaurant’s.
Begin with a warm, soft flatbread. Choose a 10-12 inch tortilla for the best wrap. Spread about 1/4 to 1/2 cup of hummus on it.
Then, add your ingredients in the right order for a perfect greek salad wrap:
- Sliced marinated chicken breast (about 4 oz)
- Fresh green leaf lettuce
- Diced English cucumber
- Sliced ripe tomatoes
- Thinly sliced red onions
- Crumbled feta cheese (about 1 tablespoon)
- Kalamata olives (optional)
Drizzle homemade tzatziki sauce over everything. Make sure each bite has a good balance. Roll your wrap carefully, tucking in the sides to keep everything inside.
Pro tip: To get the best texture, char your pita bread for 10-15 seconds on each side before you start. This adds a nice crispiness to your wrap.
Customization Options and Variations
Making the perfect greek-style wrap is all about making it your own. Let’s explore some fun ways to turn your mediterranean wrap into a healthy chicken wrap. This way, it fits your diet and taste perfectly.
Low-Carb Alternatives
If you’re watching carbs, I’ve got tasty options for you. Mission Carb Balance tortillas have only 6g of net carbs per serving. You can also try:
- Large lettuce leaves for a crisp, low-carb wrap
- Cauliflower tortillas
- Egg white wraps
Vegetarian Substitutions
A mediterranean wrap doesn’t need chicken to be great. I love trying plant-based proteins to keep the wrap exciting and healthy:
- Grilled portobello mushrooms
- Crispy falafel
- Marinated tofu cubes
- Roasted chickpeas
Additional Toppings and Add-ins
Add these tasty toppings to your healthy chicken wrap:
- Roasted red peppers for smoky sweetness
- Artichoke hearts for Mediterranean authenticity
- Za’atar seasoning for an herbal kick
- Pickled red onions for tangy crunch
By trying different combinations, you’ll make a wrap that’s truly yours. Enjoy making these delicious variations!
Make-Ahead and Storage Tips
Creating a tasty chicken wrap recipe doesn’t have to take hours. With some smart meal prep, you can enjoy a healthy wrap all week with little effort.
I’ve found some great ways to prep your Greek chicken wrap parts ahead. This keeps the flavors fresh and the ingredients fresh.
Chicken Preparation and Storage
- Marinate chicken up to 24 hours before cooking
- Store cooked chicken in an airtight container for up to 3 days
- Refrigerate marinated chicken at 40°F or below
Sauce and Vegetable Prep
Your tzatziki sauce is a key part of a great chicken wrap. You can make this sauce 3-4 days early and keep it in the fridge. Chop veggies ahead and store them in sealed containers to stay crisp.
| Ingredient | Preparation | Storage Duration |
|---|---|---|
| Marinated Chicken | Pre-marinate | Up to 24 hours |
| Tzatziki Sauce | Prepare separately | 3-4 days |
| Chopped Vegetables | Store in sealed containers | 2-3 days |
When making your healthy chicken wrap, put it together just before eating. This keeps the tortilla from getting soggy. If you need to take your wrap, keep the parts separate until you’re ready to eat.
With these make-ahead tips, you can enjoy delicious Greek chicken wraps any day of the week. You’ll save a lot of time in the kitchen.
Conclusion
Making the perfect Mediterranean wrap is more than just a recipe. It’s a journey into the world of flavors. My guide has shown you how to pick the best ingredients, marinate chicken, and make authentic tzatziki sauce.
This wrap is not just food; it’s a healthy choice that brings the Mediterranean to your kitchen. It’s packed with protein, fresh veggies, and bold tastes. It’s perfect for any meal of the day.
Cooking is all about being creative and trying new things. Feel free to add your own twist with different veggies, proteins, or spices. The Greek chicken wrap is great for a quick lunch, a family dinner, or meal prep.
Enjoy the process of cooking and exploring these Mediterranean flavors. Make this recipe your own. Your taste buds will love the journey!