Description
These 30-Minute Mediterranean Chicken Wraps combine tender, spiced chicken with fresh veggies and a tangy yogurt sauce, rolled into soft tortillas for a deliciously quick and healthy meal.
Ingredients
Units
Scale
For the chicken:
- 1.5 lb chicken breast (cut into 1-inch cubes for even cooking)
- 3 garlic cloves (freshly minced for best flavor)
- 1.5 tsp chili flakes
- 1.5 tsp black pepper
- 2 tsp dried mint
- 1.5 tbsp olive oil (I prefer Bertolli Extra Virgin)
For the sauce:
- 0.5 cup yogurt (I always use Fage Greek yogurt for a thicker sauce)
- 1 garlic clove
- 0.75 tsp dried dill
- 1 pinch salt
- 1 tsp lemon juice
For the assembly:
- 6 tortillas
- 1 cup cabbage (finely shredded into 1/8-inch strips)
- hummus (I use Sabra Classic)
- salad
- broccoli
- salt
- black pepper
Instructions
- Make the yogurt sauce and prep cabbage. While you’re gathering ingredients, start by making the yogurt sauce since it benefits from a few minutes to meld flavors. In a small bowl, combine the yogurt, 1 minced garlic clove, dried dill, salt, and lemon juice. Stir until smooth and set aside. This gives the flavors time to develop while you prepare everything else. Next, finely shred the cabbage into thin 1/8-inch strips and set aside. Mince the 3 garlic cloves for the chicken and have all your dried spices measured out and ready (chili flakes, black pepper, and dried mint).
- Cut chicken and heat oil. Cut the chicken breasts into 1-inch cubes for even cooking. Heat the olive oil in a large skillet over medium-high heat until it shimmers.
- Cook chicken initial sear. Add the cubed chicken and let it cook undisturbed for 2-3 minutes to develop a light golden color on the bottom.
- Add spices and garlic to chicken. Add the minced garlic cloves, chili flakes, black pepper, and dried mint, stirring constantly for about 30 seconds to toast the spices and release their aromatics. I like to add the spices right after the chicken gets some color because it prevents them from burning while building deeper flavor.
- Finish cooking chicken. Continue cooking the chicken, stirring occasionally, for 8-10 minutes until the chicken is cooked through (internal temperature should reach 165°F) and the edges are lightly browned. The chicken should be tender and the spices should have coated every piece. Once done, transfer to a plate or bowl and taste for seasoning, adjusting salt and pepper as needed.
- Prepare salad and warm tortillas. While the chicken finishes cooking, prepare your fresh salad components—wash and tear the lettuce or greens into bite-sized pieces and set aside. If using broccoli, consider lightly steaming or blanching it briefly so it’s tender but still crisp. Warm the tortillas in a dry skillet or over a gas flame for a few seconds per side—this makes them more pliable and easier to wrap without tearing.
- Assemble the wraps. Lay a warm tortilla flat on a clean surface. Create a line of ingredients down the center: start with a layer of hummus, then add some fresh salad greens, shredded cabbage from Step 1, a portion of the cooked chicken from Step 3, and any broccoli you’re using. Drizzle with the yogurt sauce from Step 1. Fold the bottom edge of the tortilla up over the filling, fold in the sides, then roll tightly away from you like a burrito. The filling should be contained but not overstuffed—I’ve learned that a little restraint here prevents the wrap from falling apart when you bite into it.
Notes
- Start the yogurt sauce early to allow flavors to meld.
- Cut chicken into uniform 1-inch cubes for even cooking.
- Adding spices right after the chicken gets some color prevents burning and builds deeper flavor.
- Lightly steam or blanch broccoli to keep it tender but crisp.
- Warm tortillas for easier wrapping to avoid tearing.
- Do not overstuff the wraps to prevent them from falling apart when eating.
