Picture this: tender grilled chicken, vibrant veggies, tangy tzatziki sauce, and a sprinkle of crumbled feta cheese, all wrapped up in soft, warm pita bread. The Mediterranean Grilled Chicken Wrap is your ticket to a meal that's as healthy as it is delicious. Whether you're whipping it up for a quick lunch or serving it for a laid-back dinner, this wrap combines bold flavors with effortless assembly.
Tips for Perfectly Grilled Chicken Every Time
Grilling chicken can seem straightforward, but a few small techniques make a big difference between dry and juicy results:
- Marinate properly: Give the chicken at least 30 minutes in the marinade to tenderize the meat and infuse it with flavor. Longer (up to 4 hours) is even better.
- Let it come to room temperature: Remove the chicken from the fridge 15–20 minutes before grilling. This ensures even cooking.
- Preheat the grill: A hot grill (medium-high) helps create a nice sear without drying the chicken out.
- Use a meat thermometer: Chicken should reach an internal temperature of 165°F. Checking ensures you never overcook.
- Rest before slicing: Always let the chicken rest for 5 minutes after grilling to lock in juices.
Bonus Tip: Lightly oil the grill grates to prevent sticking without excessive charring.
Mediterranean Grilled Chicken Wrap
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Marinating 30 minutes mins
Total Time 1 hour hr
Course Main Course
Cuisine Mediterranean
For the Chicken Marinade
- 1 lb boneless skinless chicken breasts or thighs
- 3 tbsp olive oil
- Juice of 1 lemon
- 3 garlic cloves minced
- 1 tsp dried oregano
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Wrap
- 4 large pita breads or flatbreads
- 1 cup chopped lettuce romaine or mixed greens
- 1 cup cherry tomatoes halved
- 1/2 cup sliced cucumbers
- 1/4 cup sliced red onion
- 1/4 cup crumbled feta cheese
- 1/2 cup tzatziki sauce store-bought or homemade
Marinate the Chicken
In a bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, and pepper.
Add the chicken, ensuring it's well-coated. Cover and let it marinate in the refrigerator for at least 30 minutes (or up to 4 hours for deeper flavor).
Grill the Chicken
Preheat your grill or grill pan to medium-high heat.
Remove chicken from the marinade and cook for 6-8 minutes per side, or until fully cooked (internal temperature of 165°F). Let it rest for 5 minutes, then slice into strips.
Prepare the Wrap Components
Warm the pita bread on the grill or in a dry skillet for about 1 minute per side.
Lay out the pita and spread a generous dollop of tzatziki sauce in the center.
Assemble the Wraps
Layer lettuce, tomatoes, cucumbers, and red onion on the pita.
Add sliced chicken and sprinkle feta cheese over the top.
Wrap and Serve
Fold the sides of the pita and roll it into a wrap. Secure with foil or a toothpick if needed. Serve immediately, with extra tzatziki on the side for dipping.
Pairings
For a complete Mediterranean-inspired meal, pair your wraps with:
- A side of Greek salad or tabbouleh.
- Crispy roasted potatoes seasoned with lemon and oregano.
- A refreshing drink like mint lemonade or sparkling water with a splash of pomegranate juice.
How to Turn These Wraps into a Mediterranean Mezze Platter
If you’re entertaining or serving a crowd, you can deconstruct these wraps and turn them into a build-your-own Mediterranean mezze platter. It’s a beautiful, interactive way to let everyone customize their plate while showcasing a spread of fresh, vibrant ingredients.
Here’s how to do it:
- Grilled Chicken: Slice and serve warm or room temperature on a platter.
- Pita or Flatbreads: Warm and cut into wedges or triangles.
- Fresh Toppings: Arrange chopped lettuce, cucumbers, cherry tomatoes, red onions, and crumbled feta in small bowls.
- Sauces: Offer homemade tzatziki, hummus, and baba ganoush for dipping or spreading.
- Extras: Add kalamata olives, stuffed grape leaves (dolmas), pickled turnips, and roasted red peppers for color and variety.
This format works especially well for summer gatherings, family-style dinners, or casual parties—and it gives everyone the freedom to create their perfect bite.
Creative Wrap Variations to Try
Want to customize your Mediterranean Grilled Chicken Wraps even more? Try these fun variations:
- Spicy Kick: Add a drizzle of harissa or a sprinkle of crushed red pepper flakes into the tzatziki for some heat.
- Veggie Lovers: Add roasted eggplant, grilled zucchini, or marinated artichoke hearts for extra Mediterranean flair.
- Double Cheese: Mix crumbled feta with a few slices of creamy halloumi for a richer, more decadent wrap.
- Herb Explosion: Toss the lettuce with fresh parsley, mint, or basil before assembling the wraps.
- Sweet and Savory: Include a few thin slices of ripe fig or a dollop of fig jam for a sweet counterpoint to the tangy flavors.
Small tweaks like these make it easy to keep the wraps exciting and suit different tastes!
How to Turn It Into a Mediterranean Chicken Salad
If you want a lighter, low-carb version, skip the pita and transform everything into a Mediterranean Chicken Salad!
How to Make It:
- Start with a bed of chopped romaine or spring greens.
- Add sliced grilled chicken on top.
- Sprinkle on halved cherry tomatoes, sliced cucumber, red onion, and crumbled feta.
- Drizzle with tzatziki sauce as the dressing (you can thin it with a little olive oil if needed).
- Optional: Add kalamata olives or a handful of chickpeas for extra substance.
This version is equally delicious and perfect for anyone following a gluten-free, keto, or Mediterranean diet plan.
Meal Prep Tips: Making Chicken Wraps Ahead for the Week
Mediterranean Grilled Chicken Wraps are fantastic for meal prepping. Here's how to do it without sacrificing freshness:
- Marinate and grill the chicken in advance: Store cooked, sliced chicken in an airtight container in the fridge for up to 4 days.
- Chop veggies separately: Keep lettuce, tomatoes, cucumbers, and onions in separate containers to avoid sogginess.
- Wrap assembly: Assemble wraps just before eating. If needed, you can pre-wrap them in parchment paper for grab-and-go meals, but keep the tzatziki separate until serving.
- Freezer option: Grilled chicken freezes well. Slice and freeze in portions, then thaw overnight before using.
Pro Tip: Invest in some meal prep containers with divided sections to keep everything crisp and fresh until it’s time to eat.
Common Mistakes to Avoid When Making Chicken Wraps
Even a simple recipe can go sideways without the right technique. Watch out for these common pitfalls:
- Overfilling the wrap: It's tempting to load it up, but too much filling makes the wrap hard to close and messy to eat.
- Dry chicken: Overcooked chicken becomes rubbery. Always grill just until it hits 165°F internally.
- Not draining tzatziki or veggies: Wet ingredients can make your pita soggy. Drain cucumbers well when making tzatziki and pat tomatoes dry if needed.
- Skipping the warm-up: Always warm the pita briefly. Cold or brittle pita is more likely to crack when wrapping.
- Ignoring balance: Mediterranean flavors are bold. If your wrap feels too salty (from feta and olives), balance it with extra veggies or a light drizzle of lemon juice.
Paying attention to these details ensures every wrap you make turns out fresh, flavorful, and satisfying.
How to Make Homemade Tzatziki Sauce
While store-bought tzatziki is convenient, making it at home takes your Mediterranean Grilled Chicken Wraps to the next level. Here's a quick and easy recipe:
Ingredients:
- 1 cup plain Greek yogurt
- 1/2 cucumber, finely grated and drained
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- 1 tablespoon chopped fresh dill
- Salt and pepper to taste
Instructions:
- Place the grated cucumber in a clean kitchen towel and squeeze out as much moisture as possible.
- In a bowl, combine the Greek yogurt, cucumber, olive oil, lemon juice, garlic, and dill.
- Season with salt and pepper and stir until fully mixed.
- Chill for at least 30 minutes before serving for best flavor.
Tip: For an even thicker tzatziki, use full-fat Greek yogurt and strain it a bit longer!
FAQs
1. Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs tend to be juicier and more forgiving if slightly overcooked.
2. What’s the best pita for this recipe?
Opt for soft, pliable pita bread or flatbreads to avoid cracking. Whole wheat or gluten-free options also work.
3. Can I make this recipe ahead of time?
You can marinate and grill the chicken in advance, but assemble the wraps just before serving to keep them fresh.
4. Is there a vegetarian version?
Replace the chicken with grilled halloumi, roasted chickpeas, or falafel for a tasty vegetarian alternative.
