Mediterranean cuisine is one of the healthiest ways to eat and has many delicious flavors. If you are looking for a tasty lunch idea, try this Quick Mediterranean Wrap with Chicken and Red Bell Peppers! Combining roasted red peppers, feta cheese, chicken, mixed greens, and hummus is satisfying.

Mediterranean wrap with chicken and red bell peppers on a plate with cucumbers

Ingredients in Mediterranean Wrap

  • Chicken breast – this adds protein, helping you to stay full longer. You can also use chickpeas or tofu instead if you prefer a vegetarian wrap.
  • Spinach wraps – the green color of the spinach wrap adds more color, but feel free to swap with whole wheat or tomato wrap instead.
  • Feta cheese – feta’s tangy, salty flavor combines well with the vegetables.
  • Hummus – spreading hummus onto the wrap adds some creaminess and flavor.
  • Mixed greens – use your favorite greens; I used a combination of romaine and red cabbage.
  • Cucumber – the cool crunch of the cucumber is a must in this wrap!
  • Red onion – the flavor of red onion goes so well with cucumber and feta!
  • Roasted red bell peppers – are a great way to add a splash of color and flavor to this wrap.
ingredients in the Mediterranean wrap, cucumber, salt, red onion, chicken breast, spinach wrap, lemon, feta cheese, red bell peppers, hummus

How to Make this Delicious Chicken Wrap

First, slice the cucumber, red onion, and roasted bell peppers thinly and set them aside. Then, place the mixed greens in a medium bowl. Add the lemon juice,  a half tablespoon of olive oil, a pinch of salt, and ground black pepper. Then set aside.

romaine lettuce in a metal bowl with a wooden spoon

Cut the chicken breast into bite-sized pieces. Add chicken to a non-stick pan with a half tablespoon of olive oil. Cook on medium-high heat. While the chicken is cooking, add black pepper and salt, stirring to coat. Cook the chicken for 8-10 minutes, or until the chicken is golden brown and no longer pink on the inside.

To assemble the wraps, spread the hummus on the tortilla. Then top with the mixed greens, chicken, sliced cucumber, red onion, and roasted red peppers and sprinkle with feta cheese. Fold the top and the bottom in, and then roll up the tortilla tightly. Cut the wrap in half and enjoy!

steps to assembling the Mediterranean wrap
Mediterranean wrap on a plate with cucumbers

Nutritional Benefits of Mediterranean Wrap

Chicken Breast

Chicken breast can be a part of a healthy diet because it is high in protein and low in fat, calories, and sodium. And if you remove the skin, this will lower the fat, cholesterol, and calories. Chicken breast is also a good source of selenium, phosphorus, vitamin B6, and niacin.

For more healthy recipes with chicken, try Chicken Fajita Tacos with Avocado Crema and Chicken Avocado Sandwich with Sourdough Bread!

Chickpeas

Chickpeas are the primary ingredient in hummus, and not only is it delicious, but they have a ton of nutrients and nutritional benefits. They have 14.5 grams of protein and 12.5 grams of fiber in 1 cup cooked. They are also an excellent source of manganese, folate, copper, iron, zinc, and phosphorus.

Due to the high fiber and protein content of chickpeas, they help to keep you full longer. And because they keep you full longer, this can help with weight loss or management. The fiber is also mostly soluble, which helps improve digestion and promote healthy gut bacteria.

Cucumber

Cucumbers are healthy, low in calories, and great for hydration because they are 95% water! They also are a good source of antioxidants such as flavonoids, lignans, and triterpenes which have antioxidant, anti-cancer, and anti-inflammatory benefits. And the seeds and peel of the cucumber have the most nutrients, so be sure to leave those intact!

Red Onion

Red onions add fantastic flavor to foods but also have super health benefits. They have antioxidants such as quercetin which fights inflammation and promotes a healthy immune system. Red onions also have antibacterial properties, reduce your risk of cancer, and contain prebiotics that supports healthy gut bacteria.

Red Bell Pepper

Another super nutrient-dense food is red bell peppers. Bell peppers are low in calories and have nutrients such as vitamin C. For example, one medium-sized red bell pepper has 169% of the Reference Daily Intake (RDI) for vitamin C!

Red bell peppers are also an excellent source of vitamin B6, vitamin K, potassium, folate, vitamin A, and vitamin E. In addition, there are powerful antioxidants such as capsanthin, which give red bell pepper their red color.

Tips for Making the Mediterranean Wrap

  • Before you assemble your wrap, I recommend warming them up to make them easier to roll and prevent them from drying out.
  • Once wrapped, you can wrap them in foil or insert a toothpick to keep the wraps together.
  • Choose your favorite wrap or use large leaf lettuce to make this a lettuce wrap!

Be sure to take pictures of your Mediterranean Wrap with Chicken and Red Bell Pepper masterpiece and tag @noshnourishwander on Instagram if you make this recipe! Also, pin this recipe to your Pinterest board! Also, be sure to leave a rating and comments about the recipe! Thank you!

More Healthy Recipe Ideas!

Mediterranean wrap with chicken and red bell peppers
Mediterranean wrap with chicken and red bell peppers on a plate.

Quick Mediterranean Wrap with Chicken and Red Bell Peppers

If you are looking for a tasty lunch idea, try this Mediterranean Wrap with Chicken and Red Bell Peppers! The combination of roasted red peppers, feta cheese, chicken, mixed greens, and hummus is satisfying.
5 from 1 vote
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Lunch
Cuisine Mediterranean
Servings 4
Calories 492 kcal

Ingredients
  

  • ½ cup English cucumber sliced
  • ½ cup red onion sliced
  • ½ cup roasted red bell peppers sliced
  • 2 cups mixed greens
  • 1 lemon
  • 1 tablespoon olive oil
  • salt to taste
  • ground black pepper to taste
  • 1 pound chicken breast
  • ½ cup classic hummus
  • 4 spinach tortilla wraps (10-inch)
  • ¼ cup crumbled feta cheese

Instructions
 

  • Slice the cucumber, red onion, and roasted red bell peppers thinly and set aside. Then add the mixed greens to a medium-sized bowl and add the lemon juice, ½ tablespoon of olive oil, a pinch of salt, and ground black pepper. Set aside.
  • Cut the chicken breast into bite-sized pieces. Add the chicken to the non-stick pan with ½ tablespoon of olive oil. Cook on medium-high heat. While the chicken is cooking, add the black pepper and salt, stirring with the chicken to coat. Cook the chicken for 8-10 minutes, or until the chicken is golden brown and no longer pink on the inside.
  • To assemble the wraps, spread the hummus on the tortilla. Then top with the mixed greens, chicken, sliced cucumber, red onion, and roasted red peppers, and sprinkle with feta cheese. Fold the top and the bottom in and then roll up the tortilla tightly. Cut the wrap in half and enjoy!

Notes

Tips for Making the Mediterranean Wrap

  • Before you assemble your wrap, I recommend warming them up to make them easier to roll and prevent them from drying out.
  • Once wrapped, you can wrap them in foil or insert a toothpick to keep the wraps together.
  • Choose your favorite wrap or use large leaf lettuce to make this a lettuce wrap!

Nutrition Information: 

For 1 wrap: 492 calories, 17.8 grams of fat, 91 mg of cholesterol, 45 grams of carbohydrates, 2.6 grams of fiber, 1.5 grams of sugars, 35 grams of protein
Keyword chicken
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Dietitian, food lover, and world traveler! Veronica has been a registered dietitian for over 20 years, specializing in clinical and community nutrition. She enjoys wellness, trying new foods, and exploring the globe to learn about different cultures.

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