Make this quick, flavorful, and filling Mediterranean Wrap with rotisserie chicken, sun-dried tomatoes, feta cheese, mixed greens, and lots of basil pesto!

Mediterranean Wrap: Your Go-To for Quick, Flavorful & Healthy Meals

It’s no secret that Mediterranean cuisine offers a delicious balance of healthy fats, fresh vegetables, and lean proteins, making it a favorite for many. While I recently shared a delightful Mediterranean sandwich recipe, I simply can’t get enough of these vibrant flavors! This Mediterranean Wrap takes convenience to another level, proving to be even faster to assemble than its sandwich counterpart. As the back-to-school season (or any busy period!) kicks into high gear, having a repertoire of lightning-fast, wholesome meals is absolutely essential. This wrap proudly stands as one of my family’s top go-to options for a stress-free yet incredibly satisfying meal.

What makes this wrap truly special is how its cold and refreshing profile sets it apart from a toasted sandwich. Imagine distinct, tangy chunks of feta cheese mingling with crisp greens, as opposed to the melty, gooey feta you’d find in a warm sandwich. This contrast creates a unique culinary experience that my entire family adores. Beyond its delightful taste, this wrap is a powerhouse of nutrition and a true “feel-good” kind of meal. The best part? There’s virtually zero cooking involved, just simple assembly. Forget whipping up complicated creamy sauces (unlike some chicken salad wraps) or spending precious time over the stove. It’s all about fresh ingredients coming together in harmony, making it ideal for meal prep and busy weeknights.

Essential Ingredients for Your Perfect Mediterranean Wrap

Crafting the perfect Mediterranean Wrap starts with selecting fresh, high-quality ingredients. Each component plays a crucial role in delivering that authentic, robust flavor profile that makes this wrap so irresistible. Here’s a detailed look at what you’ll need and why each choice matters, along with tips for variations:

• Premium Tortillas: The foundation of any great wrap! While any large tortilla will work beautifully, I highly recommend opting for spinach or sun-dried tomato flavored tortillas. The spinach variety, in particular, adds a subtle earthy note and a vibrant green hue that makes the wrap even more appealing. Whole wheat tortillas are also an excellent choice for added fiber and a heartier texture, contributing to a more wholesome meal. Consider gluten-free options for dietary needs.
• Creamy Laughing Cow® Cheese Wedges: These delightful cheese wedges are my secret weapon for adding a perfect touch of creamy richness without needing heavy mayonnaise or a complex sauce. They spread effortlessly and provide a subtle tang that complements the other ingredients. If Laughing Cow isn’t available or preferred, you can easily substitute with a thin layer of hummus for an authentic Mediterranean touch, mashed avocado for healthy fats, or even a light Greek yogurt spread mixed with a pinch of garlic powder for a similar creamy texture and flavor.
• Fresh Mixed Greens Lettuce: A medley of crisp mixed greens forms the fresh, vibrant core of this wrap. Feel free to use your favorite variety of lettuce; spring mix, romaine, or even butter lettuce work wonderfully. To save valuable time, look for pre-cut, pre-washed packaged lettuce blends, which are readily available in most grocery stores. Baby spinach is another fantastic alternative, boosting the nutritional content with iron and vitamins while adding a slightly sweeter, milder flavor that pairs well with the bold Mediterranean ingredients.
• Convenient Rotisserie Chicken: This ingredient is the ultimate time-saver, making this wrap truly “fast”! Shredding a store-bought rotisserie chicken at the beginning of the week is a brilliant meal-prep hack, providing a versatile, cooked protein ready for various quick recipes like salads, sandwiches, and, of course, wraps. For the absolute fastest assembly, many grocery stores like Costco®, Smith’s® (Kroger®), Trader Joe’s®, and Walmart® now offer pre-shredded rotisserie chicken, cutting down your prep time to mere minutes. Alternatively, you can use leftover grilled chicken breast or even canned chicken for ultra-speed.
• Flavorful Sun-Dried Tomatoes with Herbs: These intensely flavored tomatoes are a game-changer! Specifically, look for julienne-cut sun-dried tomatoes packed in oil and often infused with herbs like oregano or basil. They deliver a concentrated burst of sweet and tangy flavor, along with an aromatic touch, which significantly shortens your ingredient list by providing multiple flavor elements in one go. Remember to drain them well before adding to avoid making the wrap soggy; a quick blot with a paper towel can also help.
• Aromatic Basil Pesto: Pesto is the heart of this Mediterranean delight, infusing the entire wrap with its vibrant, herbaceous essence. For ultimate convenience, a high-quality store-bought pesto is perfectly acceptable and widely available. My personal favorite is Rana’s® Basil Pesto, often found in the refrigerated section near fresh pasta or in the produce aisle. However, if you have homemade pesto on hand, it will elevate this wrap to an even more sublime level! For a different twist, try a red pepper pesto.
• Tangy Crumbled Feta Cheese: No Mediterranean dish is complete without the distinctive salty tang of feta! Its crumbly texture and bold flavor provide a wonderful contrast to the creamy pesto and tender chicken. Simply crumble it directly onto your wrap before rolling for that authentic Mediterranean kick. Look for feta made from sheep’s or goat’s milk for the most traditional flavor.

Assembling Your Perfect Mediterranean Wrap: A Simple Step-by-Step Guide

Creating this delicious, quick Mediterranean Wrap is incredibly simple and takes just a few minutes. With minimal effort, you can have a wholesome and satisfying meal ready to enjoy. Follow these easy steps for a perfectly layered and flavorful result:

1. Prepare Your Tortilla Base: Begin by laying your chosen tortilla wrap flat on a clean, dry surface. Take one creamy Laughing Cow cheese wedge and carefully spread it evenly down the center of the tortilla. This acts as a delicious, creamy base, adding moisture and flavor, and also helps other ingredients adhere beautifully as you build your wrap.
2. Layer the Freshness: Slightly to the left of your cheese spread (to ensure a good rolling base), create a generous bed of fresh mixed greens. Next, evenly distribute the shredded rotisserie chicken over the greens. This forms the hearty protein layer of your wrap, ensuring a fulfilling meal.
3. Add Flavor Boosters: Using a fork, carefully add the well-drained sun-dried tomatoes over the chicken. The fork helps to leave behind any excess oil, preventing your wrap from becoming greasy or soggy. Spoon a generous amount of fragrant basil pesto over the chicken and tomatoes, gently spreading it for full coverage. This step is crucial for infusing the entire wrap with that signature Mediterranean herbaceous flavor. Finally, crumble the tangy feta cheese generously over the pesto, ensuring a burst of salty goodness in almost every bite.
4. Roll and Enjoy: To create a tidy and secure wrap, first, fold the top and bottom edges of the tortilla in slightly over the filling. This prevents ingredients from spilling out. Then, tightly roll the tortilla from one side to the other, making sure all the delicious ingredients are snug inside. Use a sharp knife to carefully cut the finished wrap in half. This makes it easier to handle and enjoy immediately!

Versatile Variations & Serving Suggestions for Your Wrap

This Mediterranean Wrap is incredibly adaptable, allowing you to customize it to your taste preferences or what you have on hand. Here are some ideas to inspire you:

• Vegetarian Options: Easily make this wrap vegetarian by substituting the chicken with cooked chickpeas, grilled halloumi cheese, a generous layer of hummus, or thinly sliced grilled vegetables like zucchini, bell peppers, and eggplant.
• Different Proteins: If rotisserie chicken isn’t available, try grilled salmon, canned tuna (drained), or even cooked lean ground turkey seasoned with Mediterranean spices.
• Extra Add-ins: Boost the flavor and crunch with thinly sliced cucumber, Kalamata olives, finely diced red onion, roasted red peppers, or a sprinkle of fresh dill or mint.
• Spice It Up: Add a pinch of red pepper flakes to your pesto or a drizzle of hot sauce for a little kick.
• Serving Suggestions: This wrap is a complete meal on its own, but it also pairs wonderfully with a simple side salad dressed with vinaigrette, a cup of lentil soup, a handful of crunchy pita chips, or a serving of fresh fruit for a light, balanced lunch.

Explore More Quick & Delicious Sandwich and Wrap Recipes

If you’ve enjoyed the simplicity and incredible flavors of this Mediterranean Wrap, you’re in for a treat! Our collection of sandwiches and wraps is designed to bring excitement back to your lunch or dinner routine, offering a variety of profiles from creamy and rich to spicy and savory. Perfect for busy weekdays, picnics, or whenever you need a quick, satisfying meal that doesn’t compromise on taste.

• Pesto Chicken Salad Sandwiches: Dive into a refreshing take on classic chicken salad, elevated with the vibrant flavors of pesto and a luxuriously creamy dressing. It’s a sophisticated yet simple choice that’s always a crowd-pleaser and fantastic for using up leftover chicken.
• Zesty Taco Lettuce Wraps: Lighten things up with these dynamic wraps featuring perfectly seasoned ground beef tucked into crisp lettuce cups. They offer all the flavor of your favorite tacos without the heavy carbs, making for a fresh and fun meal perfect for a low-carb diet.
• Speedy Italian Chicken Wraps: In just 10 minutes, you can whip up these flavor-packed wraps! Tender chicken, Italian seasonings, and the unexpected crunch of croutons combine for a quick, hearty, and satisfying meal that’s full of robust flavors.
• Sweet & Satisfying Honey and Banana Sandwich: Sometimes you crave something a little different, and this grilled “cheese” sandwich alternative delivers! Warm, gooey, and sweet, it’s a comforting treat that’s surprisingly delightful and a hit with kids and adults alike.
• Classic Ham and Cheese Hoagies: A timeless favorite, these hoagies are piled high with savory deli ham and melted cheese, perfect for a hearty lunch or a simple family dinner. Easy to customize with your favorite toppings like lettuce, tomato, and onion.
• Spicy Tuna Wraps: For seafood lovers, a quick and spicy tuna salad wrapped in a tortilla offers a protein-packed and flavorful option that comes together in minutes.
• Veggie Hummus Wraps: A fantastic vegetarian option, layering your favorite creamy hummus with an abundance of fresh, crunchy vegetables like carrots, bell peppers, and cucumbers for a light yet filling meal.
• Breakfast Burrito Wraps: Don’t limit wraps to lunch! Fill them with scrambled eggs, cheese, salsa, and beans for a portable, delicious breakfast on the go, perfect for busy mornings.

Mediterranean Wrap

By Chelsea Lords

Whip up a Mediterranean Wrap loaded with rotisserie chicken, sun-dried tomatoes, feta, mixed greens, and a generous spread of basil pesto—quick, flavorful, and oh-so-filling!

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1 wrap

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Equipment

• Plate

Ingredients

• 1 large tortilla wrap (spinach or whole wheat recommended)
• 1 Laughing Cow cheese wedge (or 1-2 tbsp hummus/mashed avocado)
• 1/2 cup spring mix lettuce blend (loose measure), or baby spinach
• 1/4 cup shredded rotisserie chicken
• 3 tablespoons sun-dried tomatoes in oil (well-drained, julienne cut with herbs if possible)
• 2 tablespoons basil pesto (Rana’s® or homemade is great)
• 1 to 2 tablespoons crumbled feta cheese

Instructions

1. Lay out the tortilla flat. Spread the Laughing Cow cheese wedge evenly down the center of the tortilla.
2. To the left of the cheese, add the mixed greens. Top with the shredded chicken, followed by the drained sun-dried tomatoes. Spoon and gently spread the basil pesto over the ingredients.
3. Crumble the feta cheese generously over the pesto.
4. Fold the top and bottom edges of the tortilla in slightly over the filling. Then, tightly roll up the tortilla from one side to the other.
5. Using a sharp knife, carefully cut the wrap in half and serve immediately to enjoy its fresh flavors!

Recipe Notes

Storage: To store any leftover Mediterranean Wraps, wrap them tightly in aluminum foil or plastic wrap, or place them in an airtight container. Refrigerate for up to 3 days. For best freshness, assemble just before eating if possible, especially if using delicate greens.

Meal Prep Tip: Prepare all your ingredients in advance! Shred the chicken, drain the sun-dried tomatoes, and have your greens and pesto ready. This way, assembly takes mere minutes when you’re ready to eat.

Nutrition

Nutrition information is automatically calculated and should only be used as an approximation.

Serving: 1 serving

Calories: 484 kcal

Carbohydrates: 33 g

Protein: 28 g

Fat: 28 g

Saturated Fat: 7 g

Cholesterol: 75 mg

Sodium: 1096 mg

Potassium: 1400 mg

Fiber: 6 g

Sugar: 4 g

Vitamin A: 12339 IU

Vitamin C: 78 mg

Calcium: 302 mg

Iron: 5 mg