Mediterranean Chicken Wraps Hummus

Mediterranean chicken wraps with hummus are my go—to when I crave something fresh hearty and portable Packed with vibrant flavors tangy marinade and crisp veggies these wraps make for a lunch or dinner that always feels like a treat

The first time I served these at a family picnic everyone fought over seconds and now they are our gold standard for picnic lunches

Ingredients

• Boneless skinless chicken breasts: for a lean protein that soaks up the marinade
• Olive oil: gives richness and helps the marinade penetrate the chicken
• Lemon juice: adds brightness and helps tenderize
• Garlic: minced fresh garlic brings real depth look for firm tight cloves
• Dried oregano: classic Mediterranean flavor check freshness for best aroma
• Salt and pepper to taste: essential seasoning for highlighting ingredients
• Whole wheat or spinach tortillas: pick soft pliable ones that will not crack when rolling
• Hummus: choose a creamy thick hummus to help bind the wrap together homemade is always best if you have time
• Cherry tomatoes: sweet juicy pop try to pick firm tomatoes with vibrant color
• Cucumber: thinly sliced for crunch and refreshing bite go for seedless or English cucumbers for best texture
• Red onion: thinly sliced offers zing and extra color pick glossy firm onions
• Feta cheese: crumbly and tangy opt for block feta in brine for superior flavor
• Kalamata olives (optional): they add a briny punch seek shiny plump olives
• Fresh spinach or mixed greens: gives a crisp base and extra nutrition

Instructions

Prepare the Marinade:

Whisk together olive oil lemon juice minced garlic dried oregano salt and pepper in a bowl until well combined building a bright aromatic base to flavor the chicken

Marinate the Chicken:

Place chicken breasts in a resealable bag or shallow dish pour the marinade over ensuring each piece is coated cover and refrigerate for at least thirty minutes and up to two hours infusing maximum flavor and tenderness

Grill the Chicken:

Preheat your grill or grill pan over medium high heat lay chicken on grates and cook for six to seven minutes per side or until juices run clear and thickest part is no longer pink let it rest for several minutes to lock in juices before slicing thinly

Prep the Wrap Fillings:

Lay fresh tortillas flat on a clean surface spread a generous layer of hummus evenly across each wrap leaving about one inch around the edges to make rolling easier and tidier

Assemble Your Wraps:

Divide sliced grilled chicken among tortillas top each with cherry tomatoes cucumber red onion crumbled feta olives if using and a handful of spinach gently mound fillings so wraps close neatly

Roll Up and Serve:

Carefully fold the sides inward and roll each tortilla tightly from the bottom up secure with toothpicks if needed slice wraps in half crosswise for easy handling and serve fresh

For me the salty creamy feta is what takes these wraps over the top I love how every bite brings back memories of beach picnics with friends where the wraps were messy and everyone licked their fingers afterward

Storage Tips

Wrap any leftovers tightly in plastic wrap and store in the fridge for up to two days If you want maximum freshness I recommend packing the chicken and veggies separately and assembling just before eating to keep everything crisp

Ingredient Substitutions

Swap chicken for grilled shrimp tofu or roasted chickpeas for different twists If you are out of feta try goat cheese or even a sprinkle of parmesan For a gluten free option choose corn or chickpea wraps

Serving Suggestions

These wraps pair beautifully with a handful of pita chips or a simple side salad Sometimes I serve them with extra hummus and lemon wedges for dipping or drizzle a little yogurt sauce for extra creaminess

A Bit of Mediterranean History

Wraps like these celebrate flavors found all along the Mediterranean coast From Greece to Lebanon classic ingredients like hummus oregano and lemon bring warmth and hospitality to the table It is easy to see why these fillings are beloved in so many cultures

Seasonal Adaptations

Use grilled eggplant or zucchini in summer for peak flavor Add roasted red peppers or pickled veggies for winter crunch Try fresh parsley or mint in spring for an herbal lift

Success Stories

Friends often request these wraps for picnics and parties because they transport well without getting soggy Even picky eaters end up asking for the recipe after just one bite They are also a hit at school and office lunches when you need something special

Freezer Meal Conversion

You can freeze cooked sliced chicken on its own wrapped tightly in foil then into a bag for up to two months Thaw in the fridge and assemble fresh wraps when ready I do not recommend freezing hummus or the veggie components as their textures change

These wraps come together quickly and pack tons of flavor in each bite They are sure to become a favorite for your family’s lunches or dinners as well

Recipe FAQs

→ How should I marinate the chicken for the wraps?

Combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Marinate the chicken in this mixture for at least 30 minutes, up to two hours for deeper flavor.

→ Can I use a different protein instead of chicken?

Yes, grilled turkey, roasted chickpeas, or tofu make excellent alternatives for a vegetarian or different protein version.

→ What type of hummus works best?

Classic hummus complements the flavors well, but you can experiment with roasted red pepper or garlic varieties for extra depth.

→ How do I keep the wraps from falling apart?

Spread hummus evenly, avoid overfilling, and fold in the sides tightly before rolling. Secure with toothpicks if needed.

→ Which tortillas should I choose for the wraps?

Whole wheat or spinach tortillas provide a sturdy base and added flavor. Choose large, fresh tortillas for easy wrapping.

→ Can these wraps be prepared in advance?

Assemble just before serving for best texture, though grilled chicken and chopped vegetables can be prepared ahead of time.