This Mediterranean chicken wrap is a fresh, flavour-packed wrap made with shredded chicken breast, spinach, cucumber, tzatziki, feta and olives. It's a quick meal prep lunch that works for busy weekdays - especially when you don't have a microwave - because it can be eaten cold and assembled in minutes.
The other week I asked on Instagram whether people preferred a hot lunch or something cold like a sandwich, wrap or salad. Just under half voted for the cold option, which honestly surprised me a little - but it made sense and I guess I've just always taken for granted having access to a microwave.
So I figured it was probably time to include a few more cold lunch recipes here on the blog. This Mediterranean chicken wrap is one I make regularly using my staple slow cooker shredded chicken and a simple tzatziki sauce.
TL;DR
- Prep time: 5 minutes
- Meal prep: A cold meal prep option for those that don't have access to a microwave.
- Fridge storage: 1 day (as a wrap); 4 days (ingredients stored separately).
- Customise: Swap out veggies and salad depending on preferences and choice.
Jump to:
Why you'll love this recipe
Shredded chicken. Versatile option that can be prepared in lots of ways and eaten hot or cold, making it perfect for wraps, salads and meal prep bowls.
No heat. Perfect for a lunch meal prep when you don't have access to a microwave or need to eat something on the run.
Wraps. Using staple wraps which are typically long life making your prep easier, and they can be used across other recipes like my egg and veggie breakfast burrito.
Mediterranean. You've got olives, feta, tzatziki - if you love that, check out my Mediterranean rice bowl or Med couscous chicken salad.
Ingredients
Wrap. You want a large wrap or tortilla and a good quality one so that it doesn't break at the slightest sign of moisture.
Shredded chicken. It can come from rotisserie chicken, leftover roast chicken or slow cooker shredded chicken.
Tzatziki. You can make it with my homemade tzatziki sauce or use a store-bought option - I recommend searching for one with minimal filler ingredients.
Olives. Kalamata olives are recommended for their rich flavour, but you can use any variety or omit them entirely.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and variations
How to make Mediterranean chicken wrap
Step 1: Lay the wrap flat on a clean surface. Then add filling and any sauce to the centre of the wrap
Step 2: Fold the sides of the wrap inward over the filling. Lift the bottom edge up over the ingredients, then roll tightly away from you to create the wrap.
Step 3: If storing for later, wrap in parchment paper
Step 4: Slice in half if desired and serve immediately or later in the day (otherwise keep ingredients separate to ensure the wrap doesn't go soggy).
Lauren's Top Tips
Don't overfill the wrap. Too many ingredients make the Mediterranean chicken wrap difficult to roll and more likely to fall apart.
Layer ingredients strategically. Place spinach down first to create a barrier between the wrap and wetter ingredients like cucumber or tzatziki.
Keep sauces controlled. Too much tzatziki can cause the wrap to become soggy.
Meal prepping Mediterranean chicken wrap
This Mediterranean chicken wrap is a great meal prep option because it includes protein from shredded chicken breast, vegetables from spinach and cucumber and carbohydrates from the wrap. The ingredients are also easy to prepare ahead of time and assemble quickly when needed.
Storing
If preparing ahead of time, the best option is to store the ingredients separately and assemble the Mediterranean chicken wrap when you're ready to eat it.
If assembling in advance, I recommend making the wrap the morning you plan to eat it to maintain the best texture. Anything further in advance could cause the wrap to get quite soggy!
Freezing
The shredded chicken can be frozen for up to 3 months, which makes it easy to keep portions ready for wraps like this.
I don't recommend freezing the rest of the ingredients due to their higher water content.
While I generally wouldn't freeze tzatziki sauce on its own, I have mixed it with chicken and frozen it before without noticing much difference. If doing this, allow it to thaw fully and remove any excess liquid before adding it to your wrap.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Store wetter ingredients like tzatziki separately and assemble the Mediterranean chicken wrap just before eating if possible.
You can prep the ingredients for Mediterranean chicken wraps ahead of time, but it's best to assemble the wrap the day you plan to eat it. Storing the shredded chicken, vegetables and tzatziki separately helps prevent the wrap from becoming soggy.
The key is not overfilling the wrap and placing ingredients in a line through the centre. Folding the sides inward before rolling helps keep the Mediterranean chicken wrap tightly packed.
Other chicken meal prep ideas
Or, you can have a browse through my chicken meal prep recipes for more delicious eats.
Recipe
Mediterranean Chicken Wrap
Save Recipe
Equipment
- Compartment meal prep container, for storage
Ingredients
- ¾ cup shredded chicken
- ½ cup spinach
- ¼ cucumber
- ¼ tomato
- 2 tablespoon tzatziki, see note 1
- 1 tablespoon feta
- 1 tablespoon kalamata olives, or other type
- 1 large wrap or tortilla, see note 2
Instructions
- Slice ¼ cucumber and ¼ tomato into thin slices or small dice so it distributes evenly throughout the wrap. If needed, crumble the 1 tbsp feta and roughly chop the 1 tbsp kalamata olives.
- Place 1 large wrap or tortilla flat on a clean surface or chopping board so you have enough space to assemble the filling.
- Add ¾ cup shredded chicken, ½ cup spinach, cucumber, 2 tbsp tzatziki, feta, and olives to the centre of the wrap. Arrange the ingredients in a line through the middle with space on each side to make rolling easier.
- Fold the sides of the wrap inward over the filling, then lift the bottom edge up over the ingredients and roll tightly away from you until fully sealed.
- Slice the wrap in half if desired and serve immediately (or within a couple of hours).
Leave a Reply