Mediterranean Grilled Chicken Pita Wrap with Tzatziki Sauce
This Mediterranean-style chicken wrap bursts with vibrant flavors from juicy grilled chicken, crisp vegetables, and cool, creamy tzatziki sauce all nestled in a warm pita. It’s perfect for lunch, dinner, or even meal prep. The combination of lean protein, fresh veggies, and healthy fats makes this not only delicious but also nutritious.
Total Time
Prep Time: 20 minutes
Marinate Time: 30 minutes (optional for deeper flavor)
Cook Time: 10–12 minutes
Assembly Time: 5 minutes
Total Time: ~1 hour (including marination)
Ingredients
For the Grilled Chicken:
2 boneless, skinless chicken breasts (butterflied or halved lengthwise)
2 tbsp olive oil
Juice of 1 lemon
3 cloves garlic, minced
1 tsp dried oregano
½ tsp paprika
Salt and pepper to taste
For the Tzatziki Sauce:
1 cup Greek yogurt
½ cucumber, grated and squeezed of excess water
2 cloves garlic, finely minced
1 tbsp fresh dill (or 1 tsp dried)
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
For the Wrap:
4 pita breads or flatbreads
1 cup lettuce or mixed greens
1 cup cherry tomatoes, halved
½ cucumber, sliced
¼ red onion, thinly sliced
Optional: Kalamata olives, feta cheese crumbles
Instructions
1. Marinate the Chicken:
In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Add the chicken and coat well. Marinate for at least 30 minutes (or up to 8 hours in the fridge).
2. Make the Tzatziki Sauce:
In a mixing bowl, combine Greek yogurt, grated cucumber, garlic, dill, lemon juice, and olive oil.
Mix well, season with salt and pepper.
Chill in the refrigerator while chicken cooks.
3. Cook the Chicken:
Preheat a grill pan or skillet over medium-high heat.
Cook chicken for 4–6 minutes per side, or until nicely charred and fully cooked (internal temp: 165°F / 74°C).
Let rest 5 minutes, then slice thinly.
4. Assemble the Wraps:
Warm pita breads in a dry skillet or microwave for 10 seconds.
Layer with lettuce, tomatoes, cucumber, onion, and chicken.
Drizzle with tzatziki sauce.
Optionally top with feta or olives.
Fold and enjoy!
Tips for Success
Pound the Chicken Evenly
Use a meat mallet to flatten thick parts of the chicken breast so it cooks evenly and stays juicy.
Marinate Longer for Flavor
Marinating for at least 30 minutes is good, but up to 8 hours allows deeper flavor penetration and more tender chicken.
Grill Marks Add Flavor
Use a cast iron grill pan or outdoor grill for authentic char marks and smoky flavor.
Drain Cucumber for Tzatziki
After grating the cucumber, squeeze it tightly in a clean towel to remove excess water. This keeps the sauce thick and creamy.
Use Fresh Herbs When Possible
Fresh dill or mint in tzatziki adds brightness. Dried herbs work too but use less (1 tsp dried = 1 tbsp fresh).
Warm the Pita Before Assembling
Lightly heat pita in a dry skillet or wrap in foil and place in the oven to make it soft and pliable.
Let Chicken Rest Before Slicing
Resting 5 minutes after cooking keeps juices from escaping, resulting in moist, tender slices.
Layer Ingredients Strategically
Place sauce under and over the chicken to ensure every bite is flavorful. Avoid overstuffing to prevent tearing
Wrap in Foil or Paper for Easy Eating
Especially useful for to-go meals or serving at gatherings. It keeps everything neatly wrapped.
Tasty Variations to Try
Protein Swaps
Grilled Shrimp: Marinate shrimp the same way as chicken and grill for 2–3 minutes per side.
Falafel or Chickpea Patties: A great vegetarian option rich in protein and flavor.
Lamb or Beef: Use thin grilled slices for a more traditional gyro-style wrap.
Vegetarian/Vegan
Grilled Portobello Mushrooms: Marinate and grill for a meaty texture.
Tofu or Tempeh: Use Greek-style spices and grill or pan-fry for a plant-based protein.
Vegan Tzatziki: Swap Greek yogurt with coconut or almond yogurt.
Add-ons
Feta Cheese: Crumbled feta adds a salty, tangy bite.
Goat Cheese or Labneh: For a creamy alternative.
Spice It Up
Add Harissa or Chili Flakes: Mix into the marinade or drizzle on top for heat.
Spicy Tzatziki: Blend in a pinch of cayenne or jalapeño.
Wrap Options
Flatbread or Lavash: Slightly thinner, perfect for rolling.
Lettuce Wraps: Low-carb option using romaine or butter lettuce leaves.
Gluten-Free Wraps: Use gluten-free pita or tortillas.
Serve As…
Mediterranean Bowl: Skip the pita and serve all ingredients over rice or quinoa.
Mini Party Wraps: Use mini pita rounds or cut into halves for party platters.
FAQ
Q: Can I use store-bought tzatziki?
A: Absolutely! Homemade tastes fresher, but store-bought works well when in a pinch.
Q: Can I bake the chicken instead of grilling?
A: Yes, bake at 400°F (200°C) for 20–25 minutes or until cooked through.
Q: How do I keep the wrap from falling apart?
A: Avoid overfilling. Wrapping in parchment paper or foil helps hold it together.
Nutrition Info (Per Wrap – Approximate)
Calories: 420 kcal
Protein: 34g
Carbohydrates: 30g
Fat: 20g
Fiber: 4g
Sugar: 5g
Conclusion
This Mediterranean Grilled Chicken Pita Wrap is a refreshing, protein-packed dish that’s bursting with bold yet balanced flavors. Whether you’re looking for a healthy lunch, a light dinner, or a quick weeknight meal, this wrap delivers every time. Customize it with your favorite toppings, double the batch for meal prep, and enjoy a taste of the Mediterranean at home.