Mediterranean Chicken Wrap

Ingredients

• 142 g (5 oz)chicken breast
• 1 piecewheat lavash bread
• 45 ml (3 tbsp)hummus
• 60 ml (¼ cup)pico de gallo
• 30 ml (2 tbsp)feta cheese
• 30 ml (⅛ cup)diced cucumber
• 1 stalkcelery

Instructions

1. 1

   Cook the chicken

   Cook the chicken breast using your preferred method, such as grilling or pan-searing, and season it with seasonings of your choice.

2. 2

   Lay out lavash

   Place the wheat lavash flat on a clean work surface.

3. 3

   Spread the hummus

   Spread the hummus evenly over the lavash.

4. 4

   Add the fillings

   Arrange the cooked chicken, pico de gallo, feta, diced cucumber and celery over the hummus.

5. 5

   Roll and serve

   Roll the lavash tightly around the filling, slice the wrap and serve.

What is a Mediterranean chicken wrap?

A wrap brings fillings together in flatbread, making it easy to eat as a portable lunch. Lavash is a thin flatbread associated with cuisines across the Middle East and surrounding regions.

This version is Mediterranean-inspired rather than a single traditional preparation. Hummus gives it a creamy base, while feta, pico de gallo and crisp vegetables add contrasting savoury, tangy and fresh notes.

Nutrition and macros by portion

The nutrition label shows one serving as written: 465 calories, 45g protein, 40g carbs, 12g fat.

The lavash and pico de gallo contribute most of the carbohydrates, while the chicken provides most of the protein. Hummus and feta bring much of the fat, with feta also adding salt. Pair the wrap with extra salad or another non-starchy vegetable for a more balanced plate.

Choosing the ingredients

Chicken breast: Its mild flavour works well with the punchier hummus and feta. Cook it through using a method you like, then let it rest briefly before adding it to the wrap.

Lavash: A broad, flexible piece is easiest to fill and roll. If it feels dry or brittle, handle it gently so it does not crack.

Building the filling

Hummus first: Spreading it across the bread gives the other fillings a creamy layer to sit on. Keep the spread even, but leave a little space at the edges for rolling.

Layer lightly: Distribute the chicken and toppings rather than piling them into one spot. This helps each bite include a mix of ingredients and makes the wrap easier to close.

Getting the texture right

Crisp vegetables: Dice the cucumber and cut the celery into manageable pieces so they fit neatly in the wrap. If the pico de gallo is very wet, let excess liquid drain before adding it.

Feta finish: Crumble or scatter the feta over the filling so its salty flavour is spread throughout. Avoid pressing down hard on the ingredients, which can make the bread tear.

Rolling without tearing

Tight roll: Bring the sides in slightly, then roll the lavash around the filling while keeping the ingredients tucked inside. A moderate amount of filling makes this much easier than overstuffing.

Clean slice: Place the seam underneath before cutting, which helps the wrap stay together. Use a sharp knife and make one confident cut.

Serving ideas

Serve the wrap soon after assembling so the lavash stays supple and the vegetables retain their crunch. For a more substantial plate, add a side salad or fruit.

The original serving suggestion pairs it with beetroot crisps and orange-infused water. These are optional accompaniments rather than part of the wrap itself.

Recipe notes & tips

• Let the cooked chicken rest briefly before slicing or layering it.
• Drain watery pico de gallo so the lavash does not become soggy.
• Spread the hummus in a thin, even layer for easier rolling.
• Keep the filling away from the outer edges of the lavash.
• Place the finished wrap seam-side down before slicing.

Variations

• Add olives: Scatter sliced olives over the filling for a briny note.
• Use grilled chicken: Grill the breast for a lightly charred flavour.
• Add leafy greens: Tuck in a handful of lettuce or spinach for extra freshness.
• Swap the salsa: Use chopped tomato instead of pico de gallo for a simpler filling.
• Make it spicy: Add a little chilli to the hummus before spreading it.

Common mistakes to avoid

• Overfilling the bread: Too much filling makes rolling difficult; use a moderate layer and leave the edges clear.
• Using wet toppings: Excess liquid can soften the lavash; drain the pico de gallo first.
• Rolling loosely: A slack roll may fall apart when sliced; tuck the filling in as you roll.
• Cutting with a blunt knife: This can squash the wrap; use a sharp knife and a steady cut.
• Adding hot chicken straight away: Steam can soften the bread; let the chicken rest briefly before assembling.

How to store

For the best texture, assemble and eat the wrap straight away. If needed, wrap it tightly and refrigerate for up to 1 day; the lavash may soften as it sits. Keep cooked chicken refrigerated separately if preparing ahead, and reheat it before assembling.

Frequently asked questions