Chicken Wrap with Tzatziki – Fresh, Healthy, 41-Minute Meal!
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Easy Greek Chicken Wrap with Tzatziki Herb Yogurt Sauce: A Fresh and Healthy Mediterranean Meal
Juicy grilled chicken, crisp veggies, briny feta, and a dollop of herby tzatziki yogurt sauce — all wrapped up in warm whole wheat pita. This Greek Chicken Wrap is the perfect blend of creamy, tangy, and savory. It’s quick to make, high in protein, and tastes like a Mediterranean getaway in every bite. Whether for lunch, dinner, or meal prep, it’s a wholesome wrap that satisfies. The star of the show is the bright, refreshing tzatziki sauce, made with creamy yogurt, cool cucumber, and fresh dill, which perfectly complements the savory chicken and crisp vegetables. For another delicious wrap idea, try our Chicken Avocado Wrap.
Why You’ll Love This Greek Chicken Wrap Recipe
- Fresh and Bright Mediterranean Flavors: A perfect combination of creamy, tangy, and savory in every bite.
- Healthy and High in Protein: Packed with lean chicken and protein-rich Greek yogurt tzatziki.
- Quick and Easy to Make: Ready in just over 40 minutes, with simple steps.
- Customizable and Perfect for Meal Prep: Easy to make ahead and assemble for lunches all week.
- Tastes Like a Greek Vacation: A delicious and satisfying meal that transports your taste buds.
Your Simple Ingredients for the Perfect Greek Chicken Wrap
For the Tzatziki Herb Yogurt Sauce:
- 2 cups fat-free plain yogurt
- 1 cup peeled, seeded and diced cucumber
- 2 tablespoons chopped fresh dill
- 1 tablespoon lemon juice
- 1 tablespoon white vinegar
- 2 teaspoons minced garlic
- ¼ teaspoon salt (optional)
For the Wraps:
- 1 (6-ounce) boneless, skinless chicken breast
- 1 tablespoon light Italian dressing
- 4 (6-inch) whole wheat pitas
- 2 cups chopped romaine lettuce
- 1 medium tomato, chopped
- ½ cup sliced red onion
- ¼ cup crumbled Feta cheese
- 4 Kalamata or black olives, pitted and sliced
Pro Tip: The Secret to Perfectly Tender Chicken
Pounding the chicken breast to an even ½-inch thickness ensures it cooks quickly and evenly, resulting in a perfectly juicy and tender piece of meat. Don’t skip this step! Also, letting the chicken marinate for just 15 minutes in the Italian dressing adds a wonderful layer of flavor.
How to Make the Perfect Greek Chicken Wrap with Tzatziki
Phase 1: Make the Tzatziki Herb Yogurt Sauce
Combine Ingredients: In a medium bowl, combine the plain yogurt, diced cucumber, fresh dill, lemon juice, white vinegar, minced garlic, and salt (if using).
Mix and Chill: Stir until all ingredients are well blended. This sauce can be made up to 2 hours in advance. Cover and refrigerate until you’re ready to serve.
Phase 2: Prepare and Cook the Chicken
Marinate the Chicken: Place the chicken breast in a plastic bag or shallow dish. Add the light Italian dressing and turn to coat. Let it marinate for 15 minutes.
Pound the Chicken: Remove the chicken from the marinade and place it on a cutting board. Using a meat mallet, rolling pin, or the bottom of a heavy skillet, gently pound it to an even thickness of about ½ inch.
Cook the Chicken: Heat a large non-stick skillet over medium heat. Cook the chicken breast for about 5 minutes per side, or until nicely browned and cooked through (internal temperature of 165°F).
Slice the Chicken: Transfer the cooked chicken to a cutting board and let it rest for a few minutes. Then, slice it thinly against the grain. Set aside.
Phase 3: Assemble the Wraps
Warm the Pitas: Warm the whole wheat pitas in the microwave for about 30 seconds, or until they are soft and pliable.
Layer the Fillings: Place a warm pita on a plate. Spread about ½ cup of the chopped romaine lettuce down the center. Top with a quarter of the sliced chicken, then sprinkle with a quarter each of the chopped tomato, sliced red onion, crumbled Feta cheese, and sliced Kalamata olives.
Add the Tzatziki: Spoon a generous amount of the prepared tzatziki herb yogurt sauce over the fillings.
Fold and Wrap: Fold in the edges of the pita and roll it up tightly to enclose the filling. For easy serving and a beautiful presentation, you can wrap the sandwich in parchment or waxed paper.
Repeat and Serve: Repeat with the remaining pitas and fillings. Serve immediately with any extra tzatziki sauce on the side.
Pro Tips & Easy Variations for Your Greek Wrap
- Make-Ahead Tzatziki: The tzatziki sauce can be made a day or two in advance. The flavors will actually meld and become even better. Store it in an airtight container in the fridge.
- Grill the Chicken: For an even more authentic flavor, grill the marinated chicken breast on an outdoor grill or grill pan instead of cooking it in a skillet.
- Add Some Heat: For a spicy kick, add a pinch of red pepper flakes to the tzatziki or a few slices of banana pepper to the wrap.
- Vegetarian Option: Replace the chicken with grilled halloumi cheese or a generous helping of chickpeas for a delicious vegetarian version.
- Make it a Bowl: For a low-carb option, serve all the fillings over a bed of romaine lettuce as a hearty Greek salad, with the tzatziki as a dressing.
- Other Veggies: Feel free to add other Mediterranean favorites like sliced cucumber, bell peppers, or pepperoncini.
Serving Suggestions for a Complete Mediterranean Feast
This wrap is a complete meal on its own, but you can round it out with simple sides. Serve it with a side of Greek-style roasted potatoes, a fresh Greek salad, or some crispy pita chips with extra tzatziki for dipping.
Nutrition Information
(Approximate per serving) Calories: 380, Protein: 32g, Fat: 10g, Carbohydrates: 42g, Fiber: 6g. A healthy, balanced, and satisfying meal. Values will vary based on specific ingredients.
Storage & Meal Prep Instructions
- Store Components Separately: For the best results, store the cooked sliced chicken, chopped veggies, and tzatziki sauce in separate airtight containers in the refrigerator.
- Assemble Fresh: Assemble the wraps just before serving to keep the pitas from getting soggy. This is perfect for meal prep – just reheat the chicken slightly and assemble.
- Tzatziki: The tzatziki will keep in the fridge for 3-4 days. It may separate slightly, so give it a good stir before using.
- Chicken: Cooked chicken can be stored in the fridge for up to 4 days.
Your Greek Chicken Wrap Questions Answered
- Can I make the tzatziki sauce ahead of time?
- Yes, absolutely! In fact, it’s recommended. The flavors meld and become even better after a few hours or overnight in the fridge. Just give it a good stir before serving.
- What can I use instead of Greek yogurt for the tzatziki?
- Plain regular yogurt works, but Greek yogurt is preferred for its thickness and creaminess. If using regular yogurt, you may want to strain it through a cheesecloth or coffee filter for a few hours to thicken it.
- Can I use a different protein?
- Yes, grilled shrimp, lamb, or even falafel would be delicious alternatives to chicken.
- How do I keep the wraps from getting soggy?
- Make sure to dry your veggies well, especially the tomato. Also, warming the pitas and assembling just before serving helps. Storing components separately for meal prep is the best way to avoid sogginess.
- Can I use dried dill instead of fresh?
- Fresh dill provides the best, brightest flavor for tzatziki. If you must use dried, use about 2 teaspoons and let the sauce sit for a while to rehydrate the herb.
More Incredible Healthy Mediterranean Recipes to Try
If you love this fresh and flavorful wrap, you’ll adore our other Mediterranean-inspired dishes. Our Mediterranean Chickpea Bowl are another great option.
The Story Behind This Fresh Mediterranean Creation
This Greek Chicken Wrap with Tzatziki Herb Yogurt Sauce is a beautiful celebration of simple, fresh, and wholesome Mediterranean flavors. It’s inspired by the classic Greek gyro, but made with lean chicken and a light, refreshing homemade tzatziki. Every component plays a vital role – the juicy, marinated chicken, the cool crunch of vegetables, the briny pop of feta and olives, and the creamy, herby sauce that ties it all together. It’s a meal that feels both nourishing and exciting, perfect for a quick lunch or a light, satisfying dinner. This wonderfully fresh and delicious recipe is inspired by the version shared on Florida Milk.
Pin This Fresh and Healthy Recipe For Your Next Lunch!
This greek chicken wrap will become a new favorite for busy weekdays. Save this image to your “Healthy Lunch Ideas” or “Mediterranean Recipes” Pinterest board so you always have this fresh, delicious recipe ready. Did you make these beautiful, flavorful wraps? We’d love to see your creation – tag us in your photos!
Greek Chicken Wrap with Tzatziki Herb Yogurt Sauce
Equipment
- Medium Bowl For making tzatziki.
- Plastic Bag or Shallow Dish For marinating chicken.
- Meat Mallet or Heavy Skillet For pounding chicken.
- Large Non-Stick Skillet For cooking chicken.
Ingredients
- 2 cups fat-free plain yogurt
- 1 cup cucumber, peeled, seeded, and diced
- 2 tbsp fresh dill, chopped
- 1 tbsp lemon juice
- 1 tbsp white vinegar
- 2 tsp minced garlic
- 0.25 tsp salt (optional)
- 1 6-ounce boneless, skinless chicken breast
- 1 tbsp light Italian dressing
- 4 6-inch whole wheat pitas
- 2 cups chopped romaine lettuce
- 1 medium tomato, chopped
- 0.5 cup sliced red onion
- 0.25 cup crumbled Feta cheese
- 4 Kalamata or black olives, pitted and sliced
Instructions
- In a medium bowl, combine yogurt, cucumber, dill, lemon juice, vinegar, garlic, and salt (if using). Stir until blended. Cover and refrigerate until serving.
- Place chicken in a bag with Italian dressing. Marinate for 15 minutes. Remove and pound to ½-inch thickness.
- Heat a large non-stick skillet over medium heat. Cook chicken for about 5 minutes per side, until browned and cooked through (165°F internal).
- Place cooked chicken on a cutting board and slice thinly against the grain.
- Warm pitas in the microwave for 30 seconds. Place one pita on a plate. Layer with lettuce, chicken, tomato, onion, feta, and olives. Spoon tzatziki over fillings. Fold edges and wrap. Repeat. Serve immediately.
