Mediterranean Vegetable and Chicken Sandwich Wrap
Bursting with fresh, vibrant flavors, the Mediterranean Vegetable and Chicken Sandwich Wrap is a quick and wholesome meal perfect for lunch or dinner. Grilled, spice-marinated chicken breast serves as the protein-packed centerpiece, complemented by crisp cucumbers, juicy cherry tomatoes, tangy crumbled feta, and a zesty Greek yogurt-dill sauce. Wrapped in a whole wheat tortilla and layered with tender greens like spinach or arugula, this wrap is as nutritious as it is delicious. Ready in just 30 minutes, this versatile recipe combines Mediterranean-inspired ingredients with a portable, hand-held format, making it ideal for meal prep, picnics, or a satisfying on-the-go option.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breast
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup Plain Greek yogurt
- 1 tablespoon Lemon juice
- 1 tablespoon Fresh dill, chopped
- 0.5 cup Cucumber, diced
- 0.5 cup Cherry tomatoes, halved
- 0.25 cup Red onion, thinly sliced
- 0.25 cup Feta cheese, crumbled
- 1 cup Spinach or arugula
- 4 pieces Whole wheat tortilla wraps
Instructions
Preheat a grill pan or skillet over medium heat.
In a small bowl, mix 1 tablespoon of olive oil, garlic powder, paprika, salt, and black pepper to create a marinade.
Brush the marinade evenly over both chicken breasts.
Grill the chicken on the preheated grill pan for 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (75°C). Remove from heat and let rest for 5 minutes before slicing into thin strips.
In a separate bowl, combine the Greek yogurt, lemon juice, fresh dill, and a pinch of salt to make the yogurt sauce. Stir well and set aside.
Lay each tortilla wrap flat on a clean surface.
Spread 1-2 tablespoons of the yogurt sauce evenly over the center of each tortilla.
Layer the grilled chicken slices, cucumber, cherry tomatoes, red onion, feta cheese, and spinach or arugula on top of the sauce.
Drizzle a small amount of olive oil (optional) over the vegetables for added flavor.
Carefully roll the tortilla wrap tightly, tucking in the ends as you go to secure the filling.
Slice the wraps in half diagonally and serve immediately, or wrap in parchment paper for easy portability.
Nutrition Facts
Calories |
393 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 81 mg | 27% | |
| Sodium | 654 mg | 28% | |
| Total Carbohydrate | 28.4 g | 10% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 4.4 g | ||
| Protein | 36.4 g | 73% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 570 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
