These Mediterranean chicken wraps are full of warm, earthy Middle eastern spices combined with hummus and a tzatziki-like sauce. They are ready in 20 minutes and full of healthy yet hearty ingredients.
This Mediterranean chicken wrap takes inspiration from both souvlaki and shawarma.
It uses Greek yogurt, garlic, and dried mint for a tzatziki-like sauce and a spice combination similar to the Middle Eastern spice mix baharat.
It’s one of those recipes that’s always good to have in the back of your mind so that you can cook up something filling and impressive without too much effort.
Why You Should Try These Mediterranean Chicken Wraps
- Delightful flavors and spice combinations you probably haven’t tried before: the spices are based on the Middle Eastern spice mix, baharat. Baharat is to Middle Eastern cuisine what gram masala is to Indian cuisine. It usually includes black pepper, coriander, paprika, cardamom, nutmeg, cumin, cloves, and cinnamon. We’ve used allspice to substitute the cloves, cardamon, and cumin, so you don’t need to buy so many spices if you don’t have them on hand – just use a ¼ tsp of each.
- Perfect for those dinners where you don’t have much time: if you make the hummus beforehand, it’s simply a case of cooking the chicken and spices, chopping the vegetables, and making the simplified tzatziki sauce.
- Get your extra vegetables and protein in: the chicken packs the majority of protein, but the Greek yogurt and hummus add an extra protein punch. The cucumbers, tomatoes, and avocado mesh well, and add multiple portions of fruit and vegetables to your diet.
Ingredients
- Chicken: these add the most protein and have lots of flavor when combined with the garlic and spices. If you want to mix up the poultry, try this pan fried duck breast or these smoked boneless turkey breast instead!
- Hummus: either prepare your own or buy store-bought. You’ll need a bit of extra time to make your own hummus, but the result is worth it. Use canned chickpeas so you don’t need to spend time cooking them if possible and use lemon juice from a lemon, not a bottle — the difference in taste is worth it.
- Spices: we’ve used paprika, allspice, nutmeg, and cinnamon on the chicken to recreate some of the flavor found in baharat. You can try some different variations such as The dried mint in the Greek yogurt also adds a refreshing taste that compliments the spices on the chicken really well.
- Garlic: used in both the tzatziki-like sauce and to cook the chicken with to add some extra aroma to the dish.
- Greek yogurt: the low-fat versions of Greek yogurt don’t give the same creaminess and sometimes contain more sugar.
- Vegetables: cucumbers and tomatoes are staple veggies in Mediterranean-style cuisines. Combined with the avocado, they pack in a ton of nutrition and goodness.
- Wraps: you can adjust the number of vegetables and chicken used depending on the size of wraps you have. Wholemeal wraps are great when it comes to health, but white wraps do taste delicious as well, so choose depending on what you’re aiming for.
How to Make This Mediterranean Chicken Wrap
Step 1 – Cook the chicken: heat the olive oil in a pan. Cut the chicken into small chunks 1-inch thick, then add the chicken and some salt to the pan. Cook for about 5 minutes, then add the spices and chopped garlic.
Cook for an extra 5 minutes or so until the insides are fully cooked and the spices have married with the chicken.
Step 2 – Prepare the hummus: (this is optional if you use store-bought hummus). Whilst the chicken is cooking, add ¼ cup (60ml) tahini and lemon juice from 1 lemon to a blender. Blend for 1 minute, then add 2 tbsp olive oil, 1 minced garlic, ½ cumin, and ½ teaspoon of salt. Add a 15oz (400g) chickpeas in batches, continuing to scrape the sides every time. Taste for salt and adjust as needed.
Step 3 – Prepare the tzatziki-like sauce: mince the garlic, then add the garlic, greek yogurt and dried mint to a bowl and mix.
Step 4 – Chop the tomatoes in half, dice the cucumber and cut the avocado.
Step 5 – Assemble the wrap: add a layer of hummus, then add the vegetables and chicken. Spoon on some of the tzatziki sauce, then fold the wrap to serve.
Cooking Tips
Prepare the hummus in advance: I like to prepare a big batch of hummus during the week that I can use for multiple meals. It only takes about 10 minutes to make it, but you generally won’t have enough time to chop the vegetables and prepare the tzatziki-like sauce as well. In that, simply leave the chicken to stay warm in the pan and let the spices marinate while you finish the other steps.
Prepare more hummus than needed: you only need 4 tbsp hummus, but this recipe is more straightforward if you just use a whole can of chickpeas, adjust the ratios of the other ingredients, then store the rest.
Salt the chicken in advance if you have time: if not, simply salt at the start of the cooking as stated in the recipe.
Use any leftover cooked vegetables you have: any time of cooked vegetables can work in this dish. If you have any leftovers, this is the recipe to use them in. Cooked broccoli and cooked cauliflower work really well.
How to Store Leftovers
- In the fridge: store in an airtight container for 3 days
- In the freezer: store for up to 3 months
More Mediterranean Wrap Recipes
If you’re not fancying the chicken, then this healthy, Mediterranean-style wraps can satisfy your tastebuds:
Mediterranean Chicken Wrap
These Mediterranean chicken wraps contain lots of warm, Middle-eastern spices and pack a great health kick too. Ready in just 20 minutes.
Ingredients
- 1 tbsp extra virgin olive oil
- 2 chicken breasts, chopped into small chunks
- 1 garlic clove, chopped
- 4 tortillas
- ½ cup cherry tomatoes, halved
- 1 cup cucumber
- 1 avocado
- ½ tsp paprika
- ½ tsp allspice
- ½ tsp nutmeg
- ½ tsp cinnamon
- 4 tbsp hummus
For the tzatziki
- 4 tbsp Greek yogurt
- 1 garlic clove, chopped
- ¼ tsp dried mint
For the hummus
- 1 can (15 oz/400g) cooked chickpeas
- 1 lemon, juiced
- ¼ cup (60ml) tahini
- 1 garlic clove, chopped
- 2 tbsp extra virgin olive oil
- ½ tsp cumin
- ½ tsp kosher or sea salt
Instructions
- Cook the chicken: heat the olive oil in a pan. Cut the chicken into small chunks 1-inch thick, then add the chicken and some salt to the pan. Cook for about 5 minutes, then add the spices and chopped garlic. Cook for an extra 5 minutes or so until the insides are fully cooked and the spices have married with the chicken.
- Prepare the hummus: (this is optional if you use store-bought hummus). Whilst the chicken is cooking, add the tahini and lemon juice to a blender. Blend for 1 minute, then add the olive oil, minced garlic, cumin, and ½ teaspoon of salt. Add the chickpeas in batches, continuing to scrape the sides every time. Taste for salt and adjust as needed
- Prepare the tzatziki-like sauce: mince the garlic, then add the garlic, greek yogurt and dried mint to a bowl and mix.
- Prepare the vegetables: Chop the tomatoes in half and dice the cucumber.
- Assemble the wrap: add a layer of hummus, then add the vegetables and chicken. Spoon on some of the tzatziki sauce, then fold the wrap to serve.
Notes
- Prepare the hummus in advance: I like to prepare a big batch of hummus during the week that I can use for multiple meals. It only takes about 10-15 minutes to make it, but you generally won't have enough time to chop the vegetables and prepare the tzatziki-like sauce as well. In that, simply leave the chicken on a low heat while you finish the other steps.
- Salt the chicken in advance if you have time: if not, simply salt at the start of the cooking at stated in the recipe.
- Use any leftover cooked vegetables you have: any time of cooked vegetables can work in this dish. If you have any leftovers, this is the recipe to use them in. Cooked broccoli and cooked cauliflower work really well.
- Prepare more hummus than needed: you only need 4 tbsp hummus, but this recipe is more straightforward if you just use a whole can of chickpeas, adjust the ratios of the other ingredients, then store the rest.
Nutrition Information
Yield
2Serving Size
2Amount Per Serving Calories 822Total Fat 36gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 27gCholesterol 103mgSodium 688mgCarbohydrates 74gFiber 13gSugar 3gProtein 53g
Want More Delicious, Mediterranean Style Recipes?
If you’ve cooked this recipe, be sure to leave a comment or review! But if you’re looking for more:
- Find more Mediterranean-style recipes on our website.
- Try our free 7 day Mediterranean diet plan with 20 recipes.
- Get our 4-week Mediterranean diet plan, Med in 28 plan, that makes following the Mediterranean diet a breeze!