Chicken Pita Wrap (Whole Grain) – Quick, Fresh, and Satisfying
A good wrap should be simple, flavorful, and easy to make on a busy day. This whole grain chicken pita wrap hits all the marks: tender chicken, crisp veggies, and a creamy-tangy sauce tucked into a hearty pita. It works for lunch, dinner, or a meal on the go.
You can prep parts ahead, assemble in minutes, and still feel like you cooked something wholesome. If you want a reliable, flexible recipe that tastes like a café sandwich at home, this is it.
Ingredients
Method
- Make the quick sauce. In a small bowl, mix Greek yogurt, lemon juice, garlic, a pinch of salt, and a drizzle of olive oil. Stir until smooth. Taste and adjust with more lemon or salt.
- Season the chicken. Toss the cooked chicken with olive oil, cumin, smoked paprika, salt, and pepper. If your chicken is cold, warm it in a skillet for 2–3 minutes to bloom the spices.
- Prep the veggies. Slice the cucumbers, tomatoes, and red onion. Chop the herbs and shred the greens. Keep everything in small, even pieces so the wrap holds together.
- Warm the pitas. Heat pitas in a dry skillet for 30–60 seconds per side, or wrap in a damp paper towel and microwave for 15–20 seconds. Warm pitas fold without tearing.
- Assemble. Spread a spoonful of sauce inside each pita or over the center if using pocketless pitas. Layer greens, chicken, cucumbers, tomatoes, red onion, and a sprinkle of feta and herbs.
- Wrap it up. If using pocket pitas, tuck filling into the pocket. For pocketless, fold the sides over the filling, then roll from the bottom up. A piece of parchment or foil helps keep it snug.
- Finish and serve. Add a final drizzle of sauce or a squeeze of lemon. Serve right away with extra veggies on the side.
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Get Your Program TodayWhat Makes This Special
- Whole grain pita adds fiber and a pleasant nutty taste, making the wrap more filling.
- Balanced flavors: juicy chicken, crunchy cucumbers, sweet tomatoes, and a bright lemon-garlic sauce.
- Meal-prep friendly: cook the chicken once and build wraps all week.
- Customizable to your taste—swap sauces, adjust the heat, or add extra greens.
- Light but satisfying, thanks to lean protein and a mix of fresh vegetables.
What You’ll Need
- Whole grain pita breads (4 medium, pocket or pocketless)
- Cooked chicken (2 cups, sliced or shredded; grilled, roasted, or rotisserie)
- Cucumber (1 cup, diced or sliced thin)
- Cherry tomatoes (1 cup, halved) or 1 large tomato, diced
- Red onion (1/4 cup, thinly sliced)
- Romaine or mixed greens (2 cups, shredded)
- Feta cheese (1/3 cup, crumbled; optional)
- Fresh herbs (2 tablespoons chopped parsley or dill; optional but great)
- Olive oil (1 tablespoon)
- Lemon juice (2 tablespoons)
- Garlic (1 small clove, grated or minced)
- Plain Greek yogurt (1/2 cup) or hummus for dairy-free
- Ground cumin (1/2 teaspoon)
- Smoked paprika (1/2 teaspoon)
- Salt and black pepper (to taste)
- Optional add-ins: sliced olives, pickled onions, avocado, hot sauce
How to Make It
- Make the quick sauce. In a small bowl, mix Greek yogurt, lemon juice, garlic, a pinch of salt, and a drizzle of olive oil. Stir until smooth.
Taste and adjust with more lemon or salt.
- Season the chicken. Toss the cooked chicken with olive oil, cumin, smoked paprika, salt, and pepper. If your chicken is cold, warm it in a skillet for 2–3 minutes to bloom the spices.
- Prep the veggies. Slice the cucumbers, tomatoes, and red onion. Chop the herbs and shred the greens.
Keep everything in small, even pieces so the wrap holds together.
- Warm the pitas. Heat pitas in a dry skillet for 30–60 seconds per side, or wrap in a damp paper towel and microwave for 15–20 seconds. Warm pitas fold without tearing.
- Assemble. Spread a spoonful of sauce inside each pita or over the center if using pocketless pitas. Layer greens, chicken, cucumbers, tomatoes, red onion, and a sprinkle of feta and herbs.
- Wrap it up. If using pocket pitas, tuck filling into the pocket.
For pocketless, fold the sides over the filling, then roll from the bottom up. A piece of parchment or foil helps keep it snug.
- Finish and serve. Add a final drizzle of sauce or a squeeze of lemon. Serve right away with extra veggies on the side.
Storage Instructions
- Chicken: Store seasoned cooked chicken in an airtight container in the fridge for up to 4 days.
It freezes well for up to 3 months.
- Sauce: Keep the yogurt sauce in the fridge for up to 4 days. Stir before using.
- Veggies: Store chopped vegetables separately with a paper towel to absorb moisture. Use within 3–4 days.
- Pitas: Keep at room temperature for 2–3 days, or refrigerate up to a week.
Freeze for longer storage. Warm before serving.
- Assembled wraps: Best eaten fresh. If packing for lunch, layer greens between sauce and pita to prevent sogginess, and wrap tightly.
Why This is Good for You
- Whole grains provide fiber that supports digestion, steady energy, and fullness.
- Lean protein from chicken helps maintain muscle and keeps you satisfied longer.
- Healthy fats from olive oil and optional avocado support heart health and flavor.
- Veggie variety adds vitamins, minerals, hydration, and color to your plate.
- Smart sodium control: Making your own sauce lets you manage salt without losing taste.
Common Mistakes to Avoid
- Overfilling the pita. Too much filling causes tears and messy eating.
Keep layers modest.
- Skipping the warm-up. Cold pitas crack. A quick warm makes them soft and pliable.
- Watery veggies. Tomatoes and cucumbers can leak. Pat them dry and keep sauce light.
- Underseasoned chicken. Pre-cooked chicken needs spice and a little fat to taste fresh again.
- One-note sauce. Balance creamy, tangy, and salty.
Taste and tweak lemon, salt, and garlic.
Recipe Variations
- Mediterranean Hummus Wrap: Swap the yogurt sauce for hummus, add olives and roasted red peppers, and finish with fresh dill.
- Spicy Harissa Chicken: Stir a teaspoon of harissa into the yogurt sauce and add pickled onions for heat and tang.
- Herby Tzatziki Twist: Add grated cucumber and dill to the yogurt for a quick tzatziki-style sauce.
- Grilled Veggie Boost: Add grilled zucchini, peppers, or eggplant for extra texture and a smoky note.
- Avocado Lime: Mash avocado with lime juice and a pinch of salt for a creamy, dairy-free base.
- Rotisserie Shortcut: Use shredded rotisserie chicken and focus on a great sauce and fresh add-ins.
FAQ
Can I use gluten-free pita?
Yes, if you can find a gluten-free pita or flatbread you like. The texture can be more delicate, so warm it gently and avoid overfilling.
What’s the best way to cook chicken for this?
Grilled or pan-seared chicken breasts or thighs work well. Season with salt, pepper, and a bit of olive oil, cook until just done, and let rest before slicing.
Can I make this dairy-free?
Absolutely.
Use hummus or a tahini-lemon sauce instead of yogurt, and skip the feta. You’ll still get a creamy, tangy result.
How do I keep the wrap from getting soggy in a lunchbox?
Spread sauce on the chicken, not directly on the pita. Layer greens first, then chicken, then wetter veggies like tomato and cucumber.
Wrap tightly in parchment or foil.
What if I don’t like raw onion?
Use thinly sliced scallions or skip onion altogether. You can also quick-pickle red onion in lemon juice for a milder bite.
Can I use leftover turkey instead of chicken?
Yes, turkey works great. Warm it with the same spices and proceed as usual.
How spicy is this?
As written, it’s mild.
Add red pepper flakes, harissa, or hot sauce if you want heat.
What sides go well with this wrap?
Simple options include a side salad, roasted sweet potatoes, quinoa tabbouleh, or a small bowl of lentil soup.
In Conclusion
This Chicken Pita Wrap (Whole Grain) is the kind of meal you’ll make on repeat: simple ingredients, fresh textures, and big flavor with minimal effort. It adapts to what you have and holds up well for busy days. Keep cooked chicken and a good sauce on hand, and you’re always minutes away from a satisfying, wholesome wrap.
Enjoy it warm, pack it for lunch, or build a wrap bar for the whole table.
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