Grilled Chicken Wrap

Ingredients

• 1 lb (500 g)chicken breasts
• 2 tbspolive oil
• 2 tbsplemon juice
• 2 tsporegano
• 1 tsppaprika
• 2 tspsalt
• 480 ml (2 cups)tzatziki
• 4 largewraps, warmed
• to tastelettuce
• to tastesliced tomato
• to tastesliced red onion

Instructions

1. 1

   Slice the chicken

   Place the chicken breasts on a chopping board and carefully cut each one horizontally in half to make thin cutlets.

2. 2

   Marinate the chicken

   Mix the marinade ingredients together, add the chicken and turn to coat. Cover and marinate in the fridge for at least 30 minutes and up to 24 hours.

3. 3

   Prepare the tzatziki

   Make the tzatziki following its recipe instructions.

4. 4

   Cook and rest

   Heat a pan or grill pan and cook the chicken for 2–3 minutes on each side, until golden on both sides and cooked through. Take it off the heat and leave it to rest for 5 minutes before slicing.

5. 5

   Fill the wraps

   Serve the sliced grilled chicken in warmed wraps with the tzatziki, lettuce, tomato and onion.

What is a grilled chicken wrap?

A grilled chicken wrap is a handheld meal of cooked chicken and other fillings rolled inside a flatbread. This American-style version pairs marinated chicken with tzatziki and fresh salad vegetables.

The short cooking time suits a quick lunch or dinner, while slicing the chicken into thin cutlets helps it cook evenly. Tzatziki adds a cool, creamy contrast to the warm chicken.

Nutrition and macros by portion

The nutrition label shows one serving as written: 224 calories, 24g protein, 2g carbs, 12g fat.

The wraps contribute most of the carbohydrate, while olive oil and tzatziki provide much of the fat; the chicken is the main source of protein. Add extra lettuce and tomato alongside to bring more vegetables to the plate.

The marinade and chicken

Thin cutlets: slicing each breast horizontally gives the pieces a more even thickness, so they cook quickly in the pan.

Lemon and herbs: olive oil, lemon juice, oregano, paprika and salt form the marinade. Allow at least 30 minutes for the chicken to marinate, or leave it covered in the fridge for up to 24 hours.

Getting a good sear

Hot pan: heat the pan or grill pan before adding the chicken so the surfaces can turn golden during the short cooking time.

Small batches: arrange the cutlets with room around them, cooking in batches if needed. Crowding the pan can make browning harder.

When the chicken is done

Colour and timing: cook each side for 2–3 minutes, until both sides are golden and the chicken is cooked through. The time can vary with the thickness of the cutlets and the heat of the pan.

Resting: leave the chicken off the heat for 5 minutes before slicing. This also gives you time to warm the wraps and prepare the salad fillings.

Building the wraps

Warm wraps: use the wraps warm so they are easier to fold around the filling.

Layer the fillings: add sliced chicken, tzatziki, lettuce, tomato and red onion. Keep the filling manageable so the wrap can be closed without tearing.

What to serve alongside

The wraps can be served as a complete handheld meal, with extra lettuce, tomato or onion alongside if you like. A simple green salad is another fresh accompaniment.

For a more filling plate, serve with a side of potatoes or another preferred side dish.

Recipe notes & tips

• Slice the chicken horizontally with the flat of your hand resting carefully on top of the breast.
• Keep the chicken covered in the fridge while it marinates.
• Let excess marinade drip off before placing the cutlets in the hot pan.
• Cook in batches if the pan is too crowded for the cutlets to sit in a single layer.
• Rest the chicken for the full 5 minutes before slicing.
• Warm the wraps just before serving so they are pliable.

Variations

• Add cucumber: include extra sliced cucumber for a fresh, crunchy filling.
• Change the herbs: use another dried herb in place of oregano to alter the marinade's flavour.
• Add heat: include a little chilli with the paprika in the marinade.
• Use a grill: cook the cutlets on a barbecue instead of a grill pan, turning once.
• Add more vegetables: tuck in sliced peppers or grated carrot with the lettuce.
• Use a different sauce: swap the tzatziki for another sauce you enjoy with chicken.

Common mistakes to avoid

• Uneven cutlets: slice the breasts horizontally into thin pieces so they cook at a similar rate.
• Skipping the marinade: allow at least 30 minutes for the chicken to take on the lemon and herb flavours.
• Cold pan: heat the pan before cooking to help the chicken brown.
• Overcrowding the pan: cook in batches so the cutlets have room to sear.
• Slicing straight away: rest the chicken for 5 minutes before cutting it.
• Overfilling the wraps: use a manageable amount of filling so the wraps can be folded.

How to store

Store leftover cooked chicken in a covered container in the fridge and use within 3 days. Keep the chicken separate from the wraps, tzatziki and salad vegetables; reheat the chicken in a pan or microwave until piping hot, then assemble fresh.

Frequently asked questions