Perfect for Meal Prep

In our busy lives, especially with the demands of parenting and work, efficient meal prep is a game-changer. It frees up valuable time during the week, reduces stress about what to eat, and ensures you’re fueling your body with wholesome, homemade food. This Mediterranean chicken wrap recipe is perfectly designed for meal prepping. While the recipe yields four wraps, it’s incredibly easy to scale up or down depending on your needs. Whether you’re cooking for one or feeding a larger family, you can effortlessly adjust the quantities to prepare a batch of these flavorful wraps for the entire week.

These wraps aren’t just for lunch; they make a fantastic light dinner, especially when paired with a comforting soup. Consider serving them alongside a hearty Classic Italian Minestrone or a creamy Chicken Tortellini Soup for a complete and satisfying meal. The fresh, tangy flavors of the wrap beautifully complement the warmth of a homemade soup, creating a well-rounded culinary experience.

If you’re looking to elevate your lunch routine beyond the mundane, this recipe is your answer. To ensure the freshest taste and prevent any sogginess when meal prepping, a crucial tip is to keep the Lemon Basil Vinaigrette separate from the other ingredients. Store the vinaigrette in a small container and drizzle it over your wrap just before you’re ready to eat. This simple trick preserves the crispness of the lettuce and the overall texture of your wrap, guaranteeing a delicious and fresh-tasting meal every time. Prepare the components in advance, assemble when ready, and enjoy healthy, flavorful meals throughout your busy week!

Ingredient Notes and Flavorful Substitutions

Let’s dive deeper into the key components that make this Mediterranean Chicken Wrap so spectacular, along with some helpful tips and substitution ideas to make it truly your own.

Balsamic Glaze: While store-bought balsamic glaze is convenient, making your own is surprisingly simple and yields a fresher, more robust flavor. I often find that purchased glazes go unused and expire, but a homemade version is quick to whip up and incredibly versatile. The process of reducing balsamic vinegar concentrates its sweetness and tang, creating a rich, syrupy glaze that coats the chicken beautifully. The recipe below includes instructions for this easy homemade glaze, which you’ll find enhances the entire wrap experience. Don’t be intimidated; it’s just a matter of simmering and reducing.

Grilled Chicken: The star of the show! Grilling imparts a wonderful smoky flavor, but if you don’t have an outdoor grill, a cast iron pan on your stovetop works just as well to achieve that delicious sear. For an alternative, you can bake or pan-fry the chicken breasts until cooked through. While tossing the chicken in balsamic glaze adds a fantastic layer of sweetness and acidity, it’s completely optional. If you prefer a simpler, unglazed chicken, the wrap will still be incredibly flavorful, especially with the vibrant vinaigrette.

Artichoke Hearts: These add a delightful, subtly tangy, and slightly nutty flavor, along with a pleasant texture to the wrap. I typically use canned or jarred artichoke hearts packed in water, which are easy to chop and incorporate. If you’re new to artichoke hearts, I highly recommend giving them a try; they are a staple in Mediterranean cuisine and truly elevate this wrap. Drain them well before chopping for the best results.

Vinaigrette: Our homemade Lemon Basil Vinaigrette is a highlight, offering a bright, herbaceous, and zesty kick that ties all the flavors together. Its fresh ingredients make a noticeable difference. However, if you’re short on time or prefer a different flavor profile, feel free to substitute it with your favorite Italian dressing, a simple red wine vinaigrette, or even a store-bought Mediterranean-style dressing you might already have in your fridge. Just ensure it’s a light, flavorful dressing that won’t overpower the other fresh ingredients.

Other Fresh Fillings:

• Romaine Lettuce: Provides a crisp, refreshing crunch. You can substitute with mixed greens, spinach, or even kale for added nutrients.
• Roasted Red Pepper: Adds a sweet, smoky depth of flavor. Jarred roasted red peppers are incredibly convenient, but you can also roast your own for an even fresher taste.
• Red Onion: Offers a sharp, pungent bite that balances the other flavors. If you find raw red onion too strong, you can soak it in ice water for 10-15 minutes to mellow its intensity, or use thinly sliced pickled red onions for a milder, tangier option.
• Feta Cheese: Crumbly, salty, and wonderfully tangy, feta is a classic Mediterranean ingredient that brings all the elements together. Use a good quality feta for the best flavor experience. If you’re not a fan of feta, goat cheese or even a sprinkle of crumbled cotija could offer interesting alternatives.

*Please see the complete recipe card below for precise measurements and additional information on ingredients.

How to Craft Your Delicious Mediterranean Chicken Wrap

Follow these step-by-step instructions to create your own mouth-watering Mediterranean Chicken Wraps. Each step is designed to build layers of flavor and ensure a perfectly balanced meal.

Step 1: Prepare the Lemon Basil Vinaigrette. In a food processor or a blender, combine the apple cider vinegar, fresh lemon juice, Dijon mustard, fresh basil leaves, minced garlic, and a pinch of salt. Pulse until all ingredients are well combined and the basil is finely chopped. With the processor running on low, slowly drizzle in the extra virgin olive oil. This slow addition is key to emulsifying the dressing, ensuring a smooth, creamy texture where the oil and vinegar are completely combined and won’t separate. Once emulsified, stir in the Parmesan cheese by hand. Set aside or refrigerate until needed.

Step 2: Season the Chicken Breasts. Butterfly your chicken breasts to ensure even cooking and faster preparation. Drizzle them lightly with olive oil, then generously season both sides with dried oregano, salt, black pepper, and garlic powder. Make sure the seasoning is evenly distributed, gently pressing it into the chicken. This simple seasoning forms the aromatic base for the chicken, complementing the Mediterranean flavors beautifully. If time allows, you can marinate the seasoned chicken for at least 30 minutes, or even up to an hour, for deeper flavor penetration.

Step 3: Grill the Chicken to Perfection. Preheat your grill to high heat. Once hot, lightly oil the grates to prevent sticking. Place the seasoned chicken breasts on the grill, then immediately reduce the heat to medium. Cook for approximately 3-4 minutes on each side. The exact cooking time will vary based on the thickness of your chicken. The most reliable way to ensure the chicken is perfectly cooked, juicy, and safe to eat is to use an instant-read thermometer. It should register an internal temperature of 165°F (74°C). Once cooked, remove the chicken from the grill and let it rest on a cutting board for at least 5 minutes. Resting is crucial as it allows the juices to redistribute, resulting in tender and moist chicken.

Step 4: Create the Balsamic Glaze and Toss Chicken. While the chicken rests, prepare your homemade balsamic glaze. Pour the balsamic vinegar into a small saucepan and place it over medium-low heat. Let it gently simmer, stirring occasionally, until the vinegar has reduced by about half and achieved a syrupy consistency that coats the back of a spoon. Be careful not to let it boil vigorously or burn. Once the glaze is ready, finely chop the rested chicken into ½-inch pieces. Transfer the chopped chicken to a bowl and toss it thoroughly with the freshly made balsamic glaze. This step infuses every piece of chicken with a delightful sweet and tangy flavor.

Step 5: Assemble the Vegetable Base. In a large mixing bowl, gently combine the chopped romaine lettuce, roasted red peppers, diced artichoke hearts, and finely chopped red onion. Pour a generous amount of the lemon basil vinaigrette over these ingredients and toss gently until everything is evenly coated. Ensure the vinaigrette is well distributed but avoid over-mixing, as this can bruise the lettuce. This fresh and crisp mixture forms the perfect foundation for your wraps. Divide this colorful vegetable medley equally among the four large wraps, spreading it out in a line down the center.

Step 6: Layer in the Chicken and Feta. Evenly distribute the balsamic-glazed chicken pieces over the vegetable mixture in each wrap. Then, sprinkle a generous amount of crumbled feta cheese over the chicken and vegetables. This adds a creamy, salty counterpoint to the tangy and savory fillings. Keep in mind that depending on the initial size of your chicken breasts, you might have a small amount of leftover chicken, which can be saved for another meal or snack. Ensure the fillings are centered and not piled too high to make rolling easier.

Step 7: Roll and Serve. With all your delicious fillings in place, it’s time to roll your wraps. Fold the sides of the tortilla inward over the filling, then tightly roll from the bottom upwards. The goal is a compact, secure wrap. For best presentation and easier handling, especially if you’re taking these wraps on the go, wrap each finished wrap tightly in parchment paper before slicing. Then, cut each wrap in half diagonally through the parchment paper. This method helps hold all the ingredients together and makes for a neat eating experience. These wraps are fantastic for a quick lunch at home, a healthy picnic at the beach, or a satisfying meal during a day out on the boat. We often prepare a batch when we know we’ll be spending the day away from the house, similar to how we’d pack a big Peppers and Eggs Sandwich on a hero roll for a hearty, portable meal. Enjoy the convenience and incredible flavors!

Pro-Tips for a Perfect Mediterranean Chicken Wrap

Mastering these wraps involves a few key techniques that can significantly improve your experience and the final taste. Here are some pro-tips to ensure your Mediterranean Chicken Wraps are always a success:

1. Perfecting the Balsamic Glaze: Making balsamic glaze at home is rewarding, but it requires attention. Always stir frequently, especially as it thickens, to prevent the natural sugars from sticking and burning to the bottom of the pan. Keep the heat consistently medium-low; if you see the vinegar starting to smoke excessively, lower the temperature immediately. You want a gentle, continuous simmer, not a rolling boil, to achieve that rich, syrupy reduction without scorching. A burnt glaze can ruin the flavor profile.
2. Marinate for Enhanced Flavor: While this recipe is quick, if you have extra time, marinating the chicken can take its flavor to the next level. After seasoning the chicken breasts with olive oil and spices (oregano, salt, pepper, garlic powder), cover them and let them marinate in the refrigerator for at least 30 minutes to an hour. This allows the herbs and spices to penetrate deeper into the meat, resulting in a more flavorful and tender grilled chicken.
3. Achieve Optimal Chicken Doneness: Overcooked chicken can be dry and unappealing. To ensure your chicken breasts are perfectly juicy and tender every time, use an instant-read thermometer. Insert it into the thickest part of the chicken, making sure it doesn’t touch bone. Remove the chicken from the heat once it reaches an internal temperature of 165℉ (74°C). Allowing it to rest for a few minutes after cooking is also crucial, as this lets the juices redistribute throughout the meat, keeping it moist.

Keys to Rolling Wraps Like a Pro

A perfectly rolled wrap stays together, holds its filling, and is a pleasure to eat. If you’ve ever struggled with wraps falling apart, these tips are for you:

1. Don’t Overstuff: This is arguably the most common mistake when making wraps. While it’s tempting to load up on all the delicious fillings, too much will inevitably lead to a burst wrap. Aim for a generous but manageable amount that allows you to easily fold and roll the tortilla. A good rule of thumb is to leave at least an inch of space on all sides once your fillings are laid out.
2. Warm Your Tortilla: A cold, stiff tortilla is much more prone to cracking and breaking when rolled. Microwave your wrap for about 10-15 seconds (or lightly warm it in a dry skillet for 15-20 seconds per side). This simple step makes the tortilla more pliable and flexible, significantly reducing the chances of it tearing or breaking during the rolling process.
3. Engage Your Hands: Rolling a wrap is a hands-on task. You’ll need to use your fingertips to gently compress and tuck the fillings as you roll. Start by folding the bottom edge of the tortilla up over the filling, then fold in the sides tightly. As you continue to roll forward, use your fingers to keep the filling compact and tight, creating a snug cylinder. Don’t be afraid to get your hands a little dirty; it’s part of the process for a firm, well-packed wrap.
4. Secure with Paper for Serving or Storage: For the best results, especially if you’re cutting the wraps in half or packing them for later, wrap them tightly in parchment paper immediately after rolling. The parchment paper helps maintain the wrap’s shape and provides a clean edge for cutting. If you’re preparing them the day before for meal prep, wrap them in parchment paper first, then overwrap with aluminum foil. The foil provides an extra layer of protection, keeping the wrap fresh and preventing it from drying out or absorbing unwanted odors from the fridge.

Recipe FAQs

Mediterranean Chicken Wrap

Vincent DelGiudice