Greek Wrap Recipe: The Ultimate Classic Mediterranean Lunch

The Mediterranean diet isn’t just a way of eating; it’s a celebration of fresh and vibrant ingredients that nourish the body without sacrificing flavor. At the heart of this lifestyle is the Greek wrap, a versatile, portable and incredibly satisfying meal that captures the essence of the Aegean coast. The Greek wrap is a gold standard for healthy eating whether you are looking for a quick weekday lunch or a nutritious meal-prep option.

In this guide, we’ll dive deep into the traditional Greek wrap recipe, exploring how to balance lean proteins, healthy fats, and crisp vegetables to create a lunch that keeps you energized throughout the afternoon.

What Goes on a Greek Wrap?

Understanding the anatomy of a Greek wrap is essential for capturing that authentic Mediterranean flavor profile. While modern variations abound, the core components remain rooted in Greek culinary tradition.

The Core Components Of Greek Wrap Recipe

A standard Greek wrap is built on four pillars:

1. The Base: Soft, slightly charred pita bread or flatbread.
2. The Protein: Traditionally grilled meat (souvlaki) or chickpeas for a vegetarian twist.
3. The Freshness: A “Greek Salad” mix of tomatoes, cucumbers, red onions, and Kalamata olives.
4. The Creamy Element: Authentic tzatziki, a yogurt-based garlic and cucumber sauce that provides moisture and tang.

Traditional vs Modern Interpretations

Traditionally, a Greek wrap focuses on high-quality olive oil, dried oregano, and lemon. Modern versions often add leafy greens like Romaine lettuce or spinach and may incorporate hummus alongside or instead of tzatziki for extra creaminess.

Greek Wrap vs Souvlaki Wrap: What’s the Difference?

It is a common misconception that all Greek wraps are the same. A Souvlaki wrap specifically refers to meat (usually beef or chicken) that has been grilled on a skewer. In Greece, a souvlaki pita often includes french fries tucked inside the wrap—a delicious, high-energy addition popular in street food. A general Greek wrap, however, is often lighter and more vegetable-forward, making it the preferred choice for a Mediterranean diet lunch.

Complete Greek Chicken Wrap Recipe

This recipe focuses on the Greek chicken wrap, utilizing a bright lemon-herb marinade to ensure the protein stays juicy and flavorful.

Chicken Greek Wrap Ingredients

For the Chicken:

• 1.5 lbs chicken breast or thighs, cut into bite-sized strips.
• 3 tbsp Extra Virgin Olive Oil.
• Juice of 1 lemon.
• 3 cloves garlic, minced.
• 1 tbsp dried oregano.
• Salt and black pepper to taste.

For the Tzatziki Sauce:

• 1 cup Greek yogurt (full fat or 2% for authenticity).
• 1/2 English cucumber, grated and squeezed dry.
• 2 cloves garlic, finely minced.
• 1 tbsp fresh dill, chopped.
• 1 tsp lemon juice.

For the Wrap Assembly:

• 4-6 Greek pitas or high-quality flatbreads.
• 1 cup cherry tomatoes, halved.
• 1 cup cucumber, diced.
• 1/2 red onion, thinly sliced.
• 1/4 cup Kalamata olives, pitted and halved.
• 1/2 cup Feta cheese, crumbled.

Step-by-Step Instructions to Greek Wrap Recipe

1. Marinate the Protein

In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt and pepper. Then add the chicken strips, tossing to coat thoroughly. Now, let this marinate for at least 30 minutes, or up to 4 hours in the refrigerator. This step is crucial for the authentic Greek wrap recipe flavor.

2. Prepare the Tzatziki

While the chicken marinates, grate your cucumber. Pro Tip: Place the grated cucumber in a clean kitchen towel and squeeze out every drop of excess moisture. Mix the dry cucumber with the Greek yogurt, garlic, dill, and lemon. Set aside in the fridge to allow the flavors to meld.

3. Cook the Chicken

Heat a large skillet or grill pan over medium-high heat. Cook the chicken for 5-7 minutes per side until golden brown and cooked through (165°F internal temperature). Let the meat rest for 5 minutes before assembling to keep the juices locked in.

4. Warm the Pita

Lightly toast your pitas in a dry pan or over an open flame for 30 seconds per side. This makes them pliable and prevents cracking during the folding process.

5. Assemble

Spread a generous dollop of tzatziki down the center of each pita. Layer on the cooked chicken, followed by the tomatoes, cucumbers, onions, olives, and a sprinkle of feta.

The Essential Greek Wrap with Tzatziki

You cannot have a traditional Greek wrap without tzatziki. It acts as both the “glue” that holds the ingredients together and the cooling agent that balances the acidity of the lemon and the saltiness of the olives.

• Texture: A perfect tzatziki should be thick enough to hold its shape. Using strained Greek yogurt is a must.
• Flavor: It should be garlicky and bright.
• Homemade vs. Store-Bought: While store-bought versions are convenient, they often contain thickeners and preservatives that dull the flavor. Making it at home takes 10 minutes and elevates the wrap from “good” to “restaurant-quality.”

Why Greek Wrap Is a Mediterranean Diet Lunch

The Mediterranean diet is consistently ranked as the healthiest in the world. This Greek wrap fits the profile perfectly:

• Lean Protein: Chicken provides satiety without the heavy saturated fats found in processed meats.
• Healthy Fats: Olive oil and olives offer monounsaturated fats, which support heart health.
• Fresh Vegetables: This wrap is a “stealth salad,” delivering a massive dose of fiber and antioxidants.
• Probiotics: The Greek yogurt in the tzatziki supports gut health.

Nutrition Information of Greek Wrap (Lunch Focus)

For those tracking their midday intake, a healthy Greek wrap is incredibly balanced.

Metric	Per Wrap (Approx.)
Calories	450 – 550 kcal
Protein	35g
Carbohydrates	40g
Healthy Fats	18g
Fiber	5g

This macronutrient profile is ideal for lunch because the high protein and fiber content prevent the “afternoon slump” by stabilizing blood sugar levels.

Greek Wrap Variations

• Traditional Greek Souvlaki Wrap: Use grilled beef tenderloin and add a few thick-cut fries inside the wrap for an authentic street-food experience.
• Greek Wrap Vegetarian: Swap the chicken for roasted chickpeas seasoned with cumin and paprika, or simply double the feta and add roasted red peppers.
• Simple Greek Wrap Option: Use leftover rotisserie chicken and store-bought hummus for a 5-minute meal.

Meal Prep & Storage Tips for Greek Wrap Recipe

The Greek wrap is a meal-prepper’s dream, provided you store the components correctly.

• The 3-Container Method: Store the cooked chicken in one container, the chopped veggie mix in another, and the tzatziki in a small jar.
• Assembly: Do not assemble the wraps ahead of time, or the pita will become soggy. Assemble just before eating.
• Work-Lunch Suitability: If taking this to the office, pack the pita separately in a silicone bag and the fillings in a bento box.

Greep Wrap Recipe Common Mistakes to Avoid

1. Watery Tzatziki: If you don’t squeeze the cucumber, your wrap will turn into a soggy mess within minutes.
2. Overfilling: It’s tempting to pile on the toppings, but leave at least 2 inches of space at the bottom to fold the pita correctly.
3. Dry Chicken: Avoid overcooking the breast. If possible, use chicken thighs for a more forgiving, juicy result.

Frequently Asked Questions

What goes on a Greek wrap?

A traditional Greek wrap typically includes a protein (like chicken or lamb souvlaki), tomatoes, cucumbers, red onions, Kalamata olives, feta cheese, and a generous serving of tzatziki sauce, all wrapped in a soft pita.

What is the most popular Greek wrap?

The most popular version globally is the Greek chicken wrap with tzatziki. In Greece, the “Pita Gyro” (made with rotisserie beef or chicken) is the most iconic street food version.

What filling to put in a wrap?

For a Mediterranean-style wrap, focus on a balance of protein (meat or legumes), crunch (fresh vegetables), and a creamy sauce (tzatziki or hummus) to ensure the wrap isn’t dry.

How to make a tzatziki wrap?

To make a tzatziki-focused wrap, use the sauce as your primary base layer. Combine it with grilled vegetables, fresh herbs, and a light protein like grilled shrimp or chicken to let the garlic-cucumber flavors shine.

Conclusion

The Greek wrap is more than just a convenient lunch; it’s a delicious gateway to the Mediterranean lifestyle. By combining fresh, whole ingredients with time-honored techniques, you can enjoy a meal that is as nutritious as it is flavorful.