Easy Healthy Mediterranean Chicken Wrap

Name: Easy Healthy Mediterranean Chicken Wrap
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Ingredients: 2 chicken breasts, grilled and sliced; 4 whole-wheat wraps; 1 cup mixed greens; 1/2 cucumber, sliced; 1 tomato, diced; 1/4 red onion, thinly sliced; 1/2 cup tzatziki sauce; Fresh parsley, chopped; Salt and pepper to taste

Highlighted under: Light Kitchen Classics

I absolutely love making these Easy Healthy Mediterranean Chicken Wraps for a quick lunch or a healthy dinner option. With a perfect blend of fresh veggies, savory grilled chicken, and creamy tzatziki, every bite is packed with flavor. It’s a simple recipe that highlights the bright, vibrant tastes of the Mediterranean without the fuss. Plus, the best part is that it takes only 20 minutes to prepare, making it ideal for busy weeknights or a delightful meal prep choice for the week ahead.

Created by

Erin Wallace

Last updated on 2026-02-27T16:57:34.727Z

When I first tried my hand at Mediterranean cuisine, I was pleasantly surprised by how simple yet rewarding it was. This chicken wrap became a staple because it combines fresh ingredients with easy preparation. The grilled chicken adds a delicious char, while the tzatziki sauce brings a cooling element that complements the spices perfectly.

One of my best tips for this recipe is to use fresh herbs like parsley and dill. They elevate the wrap with their aromatic flavors and make a significant difference in taste! Pairing these wraps with a side salad makes for a complete meal that you won't soon forget.

Why You'll Love This Recipe
Delicious blend of Mediterranean flavors bursting in every bite
Quick to make, perfect for a healthy lunch or dinner
Customizable with your favorite veggies and sauces

The Perfect Grilled Chicken

Grilling the chicken breasts is a key step in this recipe, as it imparts a smoky flavor that complements the fresh ingredients beautifully. To ensure even cooking, pound the chicken breasts to a uniform thickness before grilling, allowing for a consistent sear. Preheat your grill to medium-high heat, around 375°F to 450°F, and cook the chicken for 6-7 minutes on each side. Look for a golden-brown exterior and juices running clear to confirm they are perfectly cooked.

If you don’t have a grill, a skillet works just as well. Heat a bit of olive oil over medium-high heat and cook the chicken for roughly the same time, ensuring it develops a nice crust. Don’t forget to let the chicken rest for a few minutes after cooking. This practice allows the juices to redistribute, resulting in juicier bites when you slice into it.

Tzatziki: The Creamy Component

Tzatziki sauce elevates this wrap by adding a creamy, tangy punch that complements the grilled chicken and veggies. Traditional tzatziki is made with thick Greek yogurt, cucumber, garlic, lemon juice, and herbs like dill or mint. If you’re short on time, you can buy store-bought, but making it fresh is simple and enhances the flavor significantly. To prepare, just grate the cucumber, squeeze out excess moisture, and combine all the ingredients. Allow it to chill for at least 30 minutes before serving to let the flavors meld.

For those who need a dairy-free alternative, consider using coconut yogurt or a cashew-based yogurt. The consistency should be thick enough to hold its shape when spread on the wrap. Add a bit more lemon juice for brightness or even a splash of vinegar for acidity, ensuring the tzatziki remains deliciously balanced.

Ingredients

Gather the following ingredients to prepare your Easy Healthy Mediterranean Chicken Wrap.

Ingredients

2 chicken breasts, grilled and sliced
4 whole-wheat wraps
1 cup mixed greens
1/2 cucumber, sliced
1 tomato, diced
1/4 red onion, thinly sliced
1/2 cup tzatziki sauce
Fresh parsley, chopped
Salt and pepper to taste

Once you have all the ingredients ready, you can start assembling your wraps.

Instructions

Follow these steps to create your wraps easily and quickly.

Prepare the Chicken

Season the grilled chicken slices with salt and pepper. You can grill them or cook them in a skillet for about 5 minutes until they are crispy and heated through.

Assemble the Wrap

Lay a whole-wheat wrap flat, spread 2 tablespoons of tzatziki sauce, then layer mixed greens, sliced cucumber, diced tomato, red onion, and the grilled chicken on top. Sprinkle chopped parsley for a fresh touch.

Roll it Up

Fold in the sides of the wrap and then roll it tightly from the bottom to the top. Cut in half if desired and serve immediately.

Enjoy your Easy Healthy Mediterranean Chicken Wrap with a side of fresh fruit or a light salad.

Pro Tips

Feel free to customize this wrap with your favorite veggies or add a sprinkle of feta cheese for a richer flavor.

Storing and Meal Prep

These wraps are fantastic for meal prep! You can assemble everything except the tzatziki sauce in advance. Store the grilled chicken, veggies, and wraps separately in airtight containers in the fridge for up to three days. When ready to enjoy, simply spread the tzatziki sauce and assemble your wrap. This method not only keeps the ingredients fresh but also maintains the texture of the veggies, preventing them from becoming soggy.

If you're looking to freeze the components, you can store the grilled chicken in an airtight container for up to two months. Just remember to defrost it in the fridge overnight before reheating. For the freshest results, it's best to prepare the wraps right before serving rather than freezing them assembled.

Customizable Ingredients

One of the best features of these Mediterranean chicken wraps is their flexibility. Feel free to swap out the mixed greens for spinach, arugula, or even shredded cabbage for a different taste and texture. You can also incorporate roasted red peppers, artichoke hearts, or olives to enhance the Mediterranean flair. If you're not a fan of chicken or need a vegetarian option, roasted chickpeas or grilled eggplant can make satisfying replacements.

Experimenting with sauces can also add new dimensions to the wrap. A homemade garlic aioli or a zesty lemon herb vinaigrette could completely transform your wrap experience. Remember that the addition of new toppings or sauces may affect the balance of flavors, so taste as you go to find your personalized version!

Questions About Recipes

→ Can I use other types of meat for this wrap?

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

→ Is this wrap suitable for meal prep?

Yes, you can pre-grill the chicken and chop the veggies ahead of time. Just assemble the wraps when you're ready to eat.

→ How should I store leftover wraps?

Wrap them tightly in plastic wrap and store in the fridge. They are best consumed within 2 days.

→ Can I use store-bought tzatziki?

Definitely! Store-bought tzatziki can save time, but homemade is fresher and can be customized to your liking.