Greek Chicken Wraps
Gym-Day Lunch That Actually Tastes Good
Grilled chicken wraps are a staple for anyone training, but they don't have to be boring. Greek-style marinade packs flavour into the chicken, homemade tzatziki adds creaminess, and the fresh salad gives crunch. This is a performance meal that you'll actually look forward to eating.
YIELD: 4 wraps PREP TIME: 15 minutes (plus 30 minutes marinating if time allows) COOK TIME: 15 minutes TOTAL TIME: 30 minutes DIFFICULTY: Easy COST PER SERVING: £2.15
Nutritional Information (Per Wrap)
| Calories | Protein | Carbohydrates | Fat | Fibre | |----------|---------|---------------|-----|-------| | 465 kcal | 38g | 35g | 18g | 3g |
Ingredients
For the Chicken Marinade
| Ingredient | Amount | Cost | |------------|--------|------| | Chicken breast | 500g | £3.00 | | Olive oil | 2 tbsp | £0.15 | | Lemon juice | juice of 1 lemon | £0.20 | | Garlic cloves | 2, minced | £0.05 | | Dried oregano | 1 tbsp | £0.05 | | Smoked paprika | 1 tsp | £0.05 | | Salt and pepper | to taste | - |
For the Tzatziki
| Ingredient | Amount | Cost | |------------|--------|------| | Greek yoghurt (0% fat) | 200g | £0.60 | | Cucumber | 1/4, grated | £0.15 | | Garlic clove | 1, crushed | £0.05 | | Fresh mint | small handful, chopped | £0.15 | | Lemon juice | 1 tsp | £0.05 | | Salt | pinch | - |
For the Wraps
| Ingredient | Amount | Cost | |------------|--------|------| | Large tortilla wraps | 4 | £1.00 | | Little Gem lettuce | 1 head, shredded | £0.30 | | Tomatoes | 2, sliced | £0.40 | | Red onion | 1/4, thinly sliced | £0.05 | | Feta cheese | 60g, crumbled | £0.60 | | Kalamata olives (optional) | handful | £0.30 |
Total: £8.60 | Per serving: £2.15
Equipment Needed
- Griddle pan or frying pan
- Sharp knife
- Cutting board
- Bowl for marinating
- Grater (for cucumber)
- Small bowl (for tzatziki)
Method
Step 1: Marinate the Chicken
Butterfly the chicken breasts so they're an even 1.5cm thickness. Mix the olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper in a bowl. Add the chicken and coat thoroughly. If you have time, marinate for 30 minutes to 2 hours in the fridge. If not, the coating alone adds plenty of flavour.
Step 2: Make the Tzatziki
Grate the cucumber and squeeze out as much water as possible using a clean tea towel or your hands. This step is essential or your tzatziki will be watery. Mix the drained cucumber with the Greek yoghurt, crushed garlic, chopped mint, lemon juice, and a pinch of salt. Refrigerate until needed.
Step 3: Prep the Salad
Shred the lettuce. Slice the tomatoes. Thinly slice the red onion. Crumble the feta.
Step 4: Cook the Chicken
Heat a griddle pan or frying pan over medium-high heat. No need to add oil as the marinade has enough. Cook the chicken for 6-7 minutes per side until charred and cooked through (75C internal). Rest for 5 minutes then slice into strips.
Step 5: Warm the Wraps
Place the wraps in a dry pan for 30 seconds each side, or wrap in a damp tea towel and microwave for 20 seconds. Warm wraps are more flexible and won't crack.
Step 6: Assemble
Spread a generous spoonful of tzatziki down the centre of each wrap. Layer on lettuce, tomato, red onion, and sliced chicken. Top with crumbled feta and olives if using. Fold the bottom up, then roll tightly from one side.
Cost Breakdown
| Item | Cost | |------|------| | Chicken breast 500g | £3.00 | | Marinade ingredients | £0.50 | | Tzatziki ingredients | £1.00 | | Wraps (4) | £1.00 | | Salad and feta | £1.65 | | Olives | £0.30 | | Total | £8.60 | | Per serving | £2.15 |
Pro Tips
Butterfly the chicken. Cutting thick breasts in half horizontally gives even thickness. Even thickness means even cooking. Even cooking means no dry edges with a raw middle.
Squeeze the cucumber dry. This is the difference between proper tzatziki and watery yoghurt. Grate it, put it in a clean tea towel, and twist hard. You'll be surprised how much water comes out.
Rest the chicken. Five minutes resting after cooking allows the juices to redistribute. Cut it immediately and the juice runs onto your board instead of staying in the meat.
Warm wraps don't crack. Cold tortillas snap when you fold them. Twenty seconds of warmth makes them pliable. This tiny step makes a big difference.
Meal Prep Option
These wraps work well for meal prep with a couple of adjustments.
- Fridge: Assembled wraps keep for 2 days if wrapped tightly in foil. Keep tzatziki separate for longer storage (3 days).
- Prep ahead: Cook and slice the chicken. Make the tzatziki. Prep the salad. Store everything separately and assemble fresh each morning. Takes 3 minutes.
- Don't freeze: Wraps with salad and tzatziki don't freeze well. The lettuce wilts and the wrap goes soggy.
- Gym bag tip: Wrap tightly in foil. The chicken and tzatziki keep it moist without making the wrap soggy for 4-5 hours unrefrigerated (keep with a cool pack in summer).
Variations
Lamb version: Use 400g lamb leg steaks instead of chicken. Marinate the same way. Cook 4-5 minutes per side for medium.
Halloumi (vegetarian): Replace chicken with 250g halloumi, sliced and griddled until golden on both sides. Salty, squeaky, and brilliant in this wrap.
Bowl version: Skip the wrap. Serve everything over cooked bulgur wheat or couscous for a Greek-style grain bowl.
Pitta pocket: Use wholemeal pitta bread instead of wraps. Toast them and split open.
Common Mistakes
Dry chicken. Either the breast was too thick (butterfly it), cooked too long, or not rested. Chicken breast is unforgiving. Use a meat thermometer if unsure: 75C internal, then rest.
Watery tzatziki. You didn't squeeze the cucumber enough. The water dilutes the yoghurt and makes the wrap soggy. Really wring it out.
Wrap falls apart. Don't overfill. Less is more with wraps. Also fold the bottom up first before rolling from the side. This seals the end so nothing falls out.
Bland chicken. The marinade needs time to work. Even 15 minutes makes a difference. If you're short on time, slash the chicken with a knife so the marinade can penetrate deeper.
Shopping List
□ Chicken breast (500g) □ Large tortilla wraps (4) □ Greek yoghurt 0% fat (200g) □ Cucumber (1) □ Lemon (1) □ Garlic □ Fresh mint □ Dried oregano □ Smoked paprika □ Little Gem lettuce (1) □ Tomatoes (2) □ Red onion (1) □ Feta cheese (60g) □ Kalamata olives (optional)
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Last updated: April 2026