Description
These Mediterranean Wraps feature tender, marinated chicken combined with sautéed peppers and onions, fresh vegetables, and creamy hummus wrapped in large tortillas. A balanced and flavorful meal perfect for a quick lunch or dinner, showcasing classic Mediterranean flavors with a healthy twist.
Ingredients
For the Chicken Marinade and Cooking
- 1 lb chicken breasts (or thighs, rotisserie chicken can also be used)
- 1 lemon, squeezed
- ¼ cup olive oil
- 1 tsp garlic powder
- ½ tsp Italian Seasoning Blend (dried oregano, dried basil, dried thyme)
- ½ tsp salt
- ½ tsp smoked paprika
For the Wrap Assembly
- 4-6 large tortillas
- 1 cup hummus
- ¼ cup cucumber, sliced
- ¼ cup tomatoes, chopped
- 1 cup romaine lettuce, shredded
- ¼ cup feta cheese
- ¼ cup olives, chopped (kalamata or green olives)
- 1 bell pepper, sliced and sautéed
- ½ red onion, sliced and sautéed
Instructions
- Marinate the Chicken: If using fresh chicken breasts or thighs, slice them in half for even cooking. In a large bowl, combine the lemon juice, olive oil, garlic powder, Italian seasoning, salt, and smoked paprika to create the marinade. Add the chicken pieces and coat thoroughly. Marinate for 20 minutes if possible to infuse flavor.
- Cook the Chicken: Heat 1 tsp of oil in a large skillet over medium-high heat. Add the marinated chicken pieces and cook for about 8-10 minutes on each side, flipping several times to ensure even cooking. The chicken is done when it reaches an internal temperature of 165ºF. Remove cooked chicken to a plate.
- Sauté Peppers and Onions: Using the same skillet, add 1 tsp of oil and toss in the sliced bell pepper and red onion. Sauté them for approximately 5 minutes until they become soft and slightly caramelized. Season with a pinch of salt to enhance flavor.
- Prepare the Tortillas: Optionally, toast each tortilla on the stovetop for about 45 seconds to warm and slightly crisp them, which helps with rolling and texture.
- Assemble the Wraps: Spread a generous layer of hummus over each tortilla. Layer on the shredded romaine, cooked chicken pieces, sautéed bell peppers and onions, cucumber slices, chopped tomatoes, feta cheese, and chopped olives. Fold the bottom of the tortilla up halfway, then fold in the sides and secure with a toothpick to hold the wrap together.
- Serve and Enjoy: Serve the Mediterranean wraps with extra hummus for dipping and sriracha for a spicy kick if desired. Enjoy immediately for the best flavor and texture.
Notes
- For a quicker option, use rotisserie chicken and skip the marinating and cooking steps.
- To make it vegetarian, omit the chicken and add more sautéed vegetables or chickpeas.
- If you prefer a gluten-free option, substitute tortillas with gluten-free wraps or large lettuce leaves.
- To add extra protein, consider adding a spread of Greek yogurt or tzatziki along with the hummus.
- Store unused wraps separately without wet ingredients to prevent sogginess when preparing ahead.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: Mediterranean
