Mediterranean Greek Chopped Salad (Wrap)

Ingredients

• 1 wrap (25 cm / 10 inches)whole-wheat wrap
• 142 g (5 oz)cooked chicken breast
• 30 ml (1/8 cup)crumbled goat cheese
• 3 leavesromaine lettuce
• 160 ml (2/3 cup)Boston or butter lettuce
• 80 ml (1/3 cup)fresh parsley
• 60 ml (1/4 cup)fresh basil
• 80 ml (1/3 cup)chopped red onion
• 80 ml (1/3 cup)cucumber
• 5, halvedcherry tomatoes
• 5 (or 15 g), optionalpitted Kalamata olives
• Juice of 1 large lemonlemon
• 30 ml (2 tablespoons)extra-virgin olive oil
• 1/2dried oregano
• 1 teaspoonminced garlic
• 1 1/2 teaspoonsBragg apple cider vinegar
• A pinchsea salt
• Generous pinches, to tastepepper

Instructions

1. 1

   Mix the dressing

   Stir together the lemon vinaigrette ingredients in a bowl, then season it to taste with sea salt and pepper.

2. 2

   Chop the salad

   Arrange all the salad ingredients on a large cutting board. Using a long, sharp knife, chop them to your preferred size.

3. 3

   Fill and roll

   Transfer the chopped salad to a mixing bowl and add 1 serving of lemon vinaigrette. Toss with a spatula, place some of the mixture on the whole-wheat wrap, fold in the sides and roll it up tightly.

4. 4

   Serve leftovers

   Enjoy any remaining chopped salad on its own.

What is a Greek chopped salad wrap?

This wrap takes cues from Greek and wider Mediterranean salad flavours: briny olives, herbs, vegetables, tangy cheese and a lemon-and-olive-oil dressing. It is a portable adaptation rather than a traditional Greek salad, with cooked chicken added to make it a more substantial filling.

Chopping the ingredients together helps distribute their flavours in each bite. The whole-wheat wrap holds the mixture, while any extra salad can be served without it.

Nutrition and macros by portion

The nutrition label shows one serving as written: 445 calories, 50g protein, 18g carbs, 17g fat.

Chicken supplies most of the protein, while the wrap and vegetables contribute carbohydrates. Olive oil and goat cheese provide much of the fat. To balance the plate, serve the wrap with extra salad vegetables rather than adding another rich side.

The ingredients that shape the flavour

Fresh herbs: Parsley and basil bring a fragrant, green flavour. Chop them with the other ingredients so they are spread throughout the filling.

Salty accents: Kalamata olives and goat cheese add savoury, tangy notes. The olives are optional, so taste the dressing and filling before adding extra salt.

Make a balanced lemon vinaigrette

Citrus and oil: Lemon juice gives the dressing its brightness, while extra-virgin olive oil softens its sharpness. Apple cider vinegar adds another layer of acidity.

Seasoning: Mix in the garlic and oregano, then season with salt and pepper to taste. If the dressing seems too sharp, toss it thoroughly with the salad before deciding whether it needs adjustment.

Choose a useful chop size

Small pieces: A fairly fine chop makes the filling easier to roll and less likely to fall out. Keep pieces roughly even so the wrap is comfortable to bite.

Knife work: Use a stable cutting board and a sharp knife, and keep the ingredients together as you chop. Take care not to let the board become crowded.

Keep the wrap from getting soggy

Dress to serve: Add one serving of vinaigrette to the chopped salad and mix it just before filling the wrap. This keeps the greens from sitting in dressing for too long.

Roll firmly: Fold the sides in before rolling the wrap tightly. Avoid overfilling it, which can make the tortilla split or the contents spill out.

Timing and serving

No cooking is needed if the chicken is already cooked; the hands-on work is chopping, mixing and rolling. The method gives no set preparation time, so allow time to chop the ingredients evenly.

Serve the wrap straight after assembling, with any leftover chopped salad alongside. It also works as a portable lunch when wrapped securely.

Recipe notes & tips

• Dry the lettuce and herbs well so they do not water down the dressing.
• Taste the vinaigrette before adding it to the salad, especially if using salty olives.
• Chop the chicken into small pieces so it is distributed throughout the filling.
• Keep the dressing separate until you are ready to assemble the wrap.
• Use a large, stable cutting board to make chopping easier and safer.

Variations

• Add extra crunch: Chop in more cucumber for a fresher, crisp filling.
• Use another cheese: Swap the goat cheese for crumbled feta for a more classic Greek-inspired tang.
• Make it vegetarian: Leave out the chicken and add extra olives or cheese.
• Change the greens: Use all romaine or all Boston lettuce if that is what you have.
• Add more herbs: Increase the parsley or basil for a more aromatic salad.

Common mistakes to avoid

• Overdressing the salad: Add one serving of vinaigrette first so the filling does not become wet.
• Chopping unevenly: Cut ingredients to a similar size so they are easier to wrap and eat.
• Using wet greens: Dry the lettuce and herbs before chopping to avoid excess moisture.
• Overfilling the wrap: Leave room to fold the sides in and roll it securely.
• Adding too much salt: Taste first, since olives and goat cheese can already be salty.

How to store

Store leftover chopped salad in an airtight container in the fridge and use it within 1–2 days; keep the vinaigrette separate if possible. Assemble the wrap just before eating, as dressed lettuce softens over time. This cold salad wrap is best eaten without reheating.

Frequently asked questions