Quick Mediterranean Chicken Wrap with Creamy Tzatziki
This Mediterranean chicken wrap is my go to when I want something fresh, filling, and on the table in under 20 minutes. Seasoned chicken, crisp veggies, and a tangy tzatziki all rolled up in a warm tortilla.
It’s the kind of lunch or weeknight dinner that feels a little special without a lot of work. The tzatziki pulls everything together with a cool, garlicky bite that balances the warm spiced chicken.
What Makes This Chicken Wrap So Good
The tzatziki is the real reason I keep making this. It’s bright and creamy, and it takes all of two minutes to stir together while the chicken cooks.
These wraps also hold up well for lunch the next day. The chicken stays moist, and the veggies keep their crunch if you pack the components separately.
Ingredients
- 1 lb (450g) boneless skinless chicken breasts, cut into thin strips: thighs work great too, just cook one or two minutes longer.
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 clove garlic, minced: (for the chicken)
- ½ tsp salt
- ¼ tsp black pepper
- 4 large flour tortillas or flatbreads: pita or whole wheat both work well.
- 1 cup diced cucumber: English cucumber is my pick, no need to seed it.
- ½ cup diced tomato: scoop out the wet seeds so the wrap doesn’t get soggy.
- ¼ cup thinly sliced red onion
- ½ cup crumbled feta cheese
- Tzatziki: mix ½ cup plain Greek yogurt, ¼ cup finely grated and squeezed cucumber, 1 minced garlic clove, 1 tbsp lemon juice, 1 tbsp chopped fresh dill, and a pinch of salt.
Variations and Substitutions
- Swap the protein: shrimp, grilled halloumi, or spiced chickpeas all work here.
- Dairy-free tzatziki: use a thick coconut yogurt and skip the feta, or use a dairy-free feta alternative.
- Extra heat: add a pinch of red pepper flakes to the chicken seasoning or a spoonful of harissa to the tzatziki.
- No fresh dill: ½ tsp dried dill does the job, just stir it in a few minutes ahead so the flavor opens up.
If wraps aren’t your thing, this chicken is just as good over a bed of greens for a Mediterranean salad.
How to Make Mediterranean Chicken Wraps
Step 1: Sear the Chicken
Heat the olive oil in a large skillet over medium-high heat. Season the chicken strips with the oregano, garlic, salt, and pepper, then add them to the hot pan. Cook for about 4 minutes without moving them too much, until the bottom is golden.
Flip and cook another 3 to 4 minutes, until the chicken is cooked through and hits 165°F (74°C) in the thickest piece. The edges should be slightly crisp and the seasoning will smell toasty.
Step 2: Stir Together the Tzatziki
While the chicken cooks, combine the yogurt, grated cucumber, garlic, lemon juice, dill, and salt in a small bowl. Squeeze the cucumber well after grating so the tzatziki doesn’t get watery.
It might look a little loose right after mixing, but it will thicken as it sits. Taste it and add an extra squeeze of lemon or salt if it needs a lift.
Step 3: Warm the Tortillas
Set a dry skillet over medium heat and warm each tortilla for about 20 seconds per side. You’re just aiming for pliable, not crisp.
Warm tortillas are easier to roll without tearing, and they hold everything together better once you wrap them up.
Step 4: Assemble the Wraps
Spread a spoonful of tzatziki down the center of each tortilla. Layer on the chicken, cucumber, tomato, red onion, and crumbled feta.
Roll the wrap up tightly, folding in the sides as you go. Cut in half if you want, but I just eat it whole. The feta adds a salty pop, and the tzatziki seeps into the warm chicken.
Tips for the Best Mediterranean Wrap
- If you have an extra 15 minutes, let the chicken strips sit in the seasoning before cooking for a deeper flavor.
- For a gluten-free version, use your favorite wraps or serve the fillings as a bowl over rice or greens.
- Pack the tzatziki and veggies separately when making these for lunch, so nothing goes soft by noon.
- Don’t overstuff the wrap. A little less filling makes it much easier to roll tightly without bursting.
Storing and Reheating
- Refrigerate: Keep the chicken and tzatziki in separate airtight containers for up to 3 days. Store the veggies wrapped in a dry paper towel inside a container so they stay crisp.
- Reheating: Warm the chicken in a skillet over medium heat for a couple of minutes to bring back some of its crispy edges, then assemble fresh wraps.
Frequently Asked Questions
Can I use store-bought tzatziki?
Absolutely. A good quality deli tzatziki saves a few minutes and still tastes great.
How do I keep the wraps from getting soggy?
Assemble them right before eating, and layer the tzatziki between the chicken and the veggies so it doesn’t soak the tortilla.
Can I grill the chicken outside instead?
Yes, grill the strips over medium-high heat for about 3 minutes per side, keeping an eye on the internal temperature.
How far in advance can I prep the components?
The tzatziki can be made up to a day ahead. Cook the chicken and chop the veggies up to a day in advance, too, storing everything separately.
Mediterranean Chicken Wrap Recipe
Ingredients
Method
- Heat the olive oil in a skillet over medium-high heat. Season the chicken with oregano, garlic, salt, and pepper, then cook 4 minutes per side until golden and cooked through to 165°F (74°C).
- Stir together all tzatziki ingredients while the chicken cooks and set aside to thicken.
- Warm each tortilla in a dry skillet for 20 seconds per side until pliable.
- Spread tzatziki on each tortilla, layer with chicken, cucumber, tomato, onion, and feta, then roll up tightly.
Notes
