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High Protein Low Calorie Mediterranean Chicken Wraps - Fresh, Filling, and Easy

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings

Ingredients
  

  • Chicken: 1 to 1.25 pounds boneless, skinless chicken breasts (or tenderloins)
  • Marinade: 2 tablespoons extra-virgin olive oil, juice of 1 lemon, 3 cloves garlic (minced), 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon salt, 1/4 teaspoon black pepper
  • Yogurt sauce: 1 cup nonfat or 2% plain Greek yogurt, 1 tablespoon lemon juice, 1 clove garlic (finely grated), 1 tablespoon chopped fresh dill or mint, 1/4 teaspoon salt, black pepper to taste
  • Wraps: 4 large whole-wheat or low-carb tortillas (80–120 calories each)
  • Vegetables: 1 cup cherry tomatoes (halved), 1 cup cucumber (diced), 1/4 small red onion (thinly sliced), 1 cup romaine or baby spinach (shredded)
  • Extras (optional): 1/4 cup crumbled feta, 6–8 kalamata olives (sliced), red pepper flakes, fresh parsley

Method
 

  1. Marinate the chicken: In a bowl, whisk olive oil, lemon juice, garlic, oregano, cumin, smoked paprika, salt, and pepper. Add chicken and toss to coat. Let it sit at least 20–30 minutes (or up to 8 hours in the fridge).
  2. Make the yogurt sauce: Stir together Greek yogurt, lemon juice, grated garlic, dill or mint, salt, and pepper. Taste and adjust seasoning. Chill until ready to use.
  3. Prep the veggies: Halve the tomatoes, dice the cucumber, slice the red onion, and shred the greens. Pat veggies dry with a paper towel to avoid soggy wraps.
  4. Cook the chicken: Heat a nonstick skillet or grill pan over medium-high. Spray lightly with oil. Cook chicken 4–6 minutes per side, until golden and cooked through (internal temperature 165°F). Rest 5 minutes, then slice thinly.
  5. Warm the wraps: Heat tortillas for 10–15 seconds per side in a dry pan or microwave until pliable. Warm wraps roll better and are less likely to tear.
  6. Assemble: Spread 2–3 tablespoons of yogurt sauce down the center of each wrap. Layer greens, chicken slices, tomatoes, cucumber, and onion. Add a sprinkle of feta and olives if using.
  7. Roll it up: Fold the sides inward, then roll from the bottom up, keeping filling snug. Slice in half if you like.
  8. Serve: Finish with a squeeze of lemon and a pinch of red pepper flakes for heat. Enjoy right away or wrap tightly for later.