A Mediterranean Wrap is more than just a quick meal—it’s a vibrant, fresh, and nutritious dish that brings the flavors of the Mediterranean diet to your kitchen. With a combination of grilled chicken, creamy hummus, crisp vegetables, and tangy feta cheese, this wrap is perfect for lunch, dinner, or even meal prep.
This recipe follows the principles of the Mediterranean diet, which is known for being one of the healthiest eating patterns in the world. It focuses on whole foods, healthy fats, and lean proteins, making it an excellent choice for those looking to eat better without sacrificing flavor.
This wrap is packed with bold flavors and textures that make every bite satisfying. Whether you’re making it for yourself, your family, or as part of a meal prep plan, this wrap is bound to become a go-to recipe in your kitchen.
Table of Contents
Why This Mediterranean Wrap Stands Out
Authentic Mediterranean flavors with ingredients inspired by the core components of the Mediterranean diet
Quick and easy to prepare in under 30 minutes
Perfect for meal prep and easy to store
Customizable with vegetarian, vegan, and low-carb options
Rich in nutrients with a balance of protein, fiber, and healthy fats
Ingredients
For the Wraps
2 large whole wheat tortillas
1 cup grilled chicken, sliced
½ cup hummus (classic or roasted red pepper)
¼ cup feta cheese, crumbled
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, sliced
1 tbsp extra virgin olive oil
1 tsp lemon juice
1 tsp dried oregano
½ tsp black pepper
¼ tsp salt
For the Garlic Yogurt Sauce (Optional)
½ cup Greek yogurt
1 garlic clove, minced
1 tbsp lemon juice
1 tsp olive oil
¼ tsp salt
¼ tsp black pepper
Instructions
Prepare the dressing by whisking together olive oil, lemon juice, oregano, salt, and black pepper in a small bowl
Mix cherry tomatoes, cucumber, red onion, and Kalamata olives in a large bowl. Drizzle with the dressing and toss gently
Lay out the tortillas on a clean surface. Spread hummus evenly, leaving a 1-inch border
Layer the sliced grilled chicken, marinated veggie mixture, and crumbled feta cheese on top of the hummus
Fold in the sides and roll the tortilla tightly to form a wrap. Slice in half for easier serving
Mix all sauce ingredients in a small bowl until smooth. Drizzle over the wrap or serve as a dip
Best Seller Tools for This Recipe
Cast Iron Skillet for perfectly grilled chicken
Sharp Chef’s Knife for clean, even slicing of vegetables
Mixing Bowls for marinating and combining ingredients with ease
Pro Tips and Variations
Make it vegetarian by swapping grilled chicken for falafel or grilled halloumi cheese
Use a lettuce wrap instead of a tortilla for a low-carb option
Enhance the flavor with roasted red peppers or sun-dried tomatoes
Spice it up with red pepper flakes or harissa
For meal prep, keep ingredients separate and assemble fresh before eating
Storage Tips
Refrigerate assembled wraps in an airtight container for up to two days
If prepping ahead, store wet ingredients separately and assemble fresh to avoid sogginess
Nutritional Information (Per Serving, Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Protein | 28g |
| Carbohydrates | 35g |
| Fat | 12g |
| Fiber | 6g |
Note This information is an estimate based on available ingredients and preparation. It should not be considered a substitute for professional nutritional advice
FAQ
Can I use store-bought hummus?
Yes store-bought hummus works great or you can make homemade hummus for extra freshness
What’s the best tortilla for a Mediterranean wrap?
Whole wheat tortillas or lavash work best for a sturdy nutritious wrap
How can I make this dairy-free?
Skip the feta cheese and use a dairy-free yogurt for the sauce
Is this wrap good for meal prep?
Absolutely just store the ingredients separately and assemble fresh to avoid sogginess
More Delicious Reads and Resources
Love healthy and creative recipes Check out these two exciting breakfast ideas
Innovative Protein Oatmeal Recipe Start Your Day Right
Homemade Brownie Baked Oatmeal A Sweet Start to Your Day
Sweet and Healthy Enjoyment
And there you have it delightful customizable and guilt-free Mediterranean Wraps This recipe is the perfect way to bring a bit of nostalgia to your table while keeping things healthy and fun Whether you’re preparing these for a special celebration a cozy family evening or just as a treat to brighten your day Mediterranean Wraps are sure to bring smiles all around
Ultimate Mediterranean Wrap: Fresh, Healthy, and Easy to Make
4
servings30
minutes40
minutes300
kcalA fresh and flavorful Mediterranean Wrap filled with grilled chicken, hummus, crisp veggies, and feta cheese. Perfect for a healthy meal prep, lunch, or quick dinner. Ready in under 30 minutes with an optional garlic yogurt sauce for extra flavor.
Ingredients
– 2 large whole wheat tortillas
– 1 cup grilled chicken, sliced
– ½ cup hummus (classic or roasted red pepper)
– ¼ cup feta cheese, crumbled
– ½ cup cherry tomatoes, halved
– ½ cup cucumber, diced
– ¼ cup red onion, thinly sliced
– ¼ cup Kalamata olives, sliced
– 1 tbsp extra virgin olive oil
– 1 tsp lemon juice
– 1 tsp dried oregano
– ½ tsp black pepper
– ¼ tsp salt
/* Garlic Yogurt Sauce (Optional) */
– ½ cup Greek yogurt
– 1 garlic clove, minced
– 1 tbsp lemon juice
– 1 tsp olive oil
– ¼ tsp salt
– ¼ tsp black pepper
Directions
- Whisk together olive oil, lemon juice, oregano, salt, and black pepper in a small bowl.
- Mix cherry tomatoes, cucumber, red onion, and Kalamata olives in a bowl, then drizzle with the dressing.
- Lay tortillas on a clean surface and spread hummus evenly, leaving a 1-inch border.
- Layer sliced grilled chicken, marinated veggies, and crumbled feta cheese on top.
- Fold in the sides and roll tightly to form a wrap. Slice in half for serving.
- (Optional) Mix all garlic yogurt sauce ingredients in a bowl and drizzle over the wrap or serve as a dip.
Now it’s your turn to whip up a batch of these flavorful little gems Get creative experiment with flavors and enjoy the process For more exciting recipes visit Fitorecipes.com Happy cooking
