These Mediterranean Chicken Wrapped in Tortillas with Cheese Sauce are creamy, cheesy, savory, and flavorful. We prepare these wraps with tender chicken, garlic, oregano, paprika, turmeric, spinach, tomatoes, feta cheese, whole-wheat tortillas, Greek yogurt, mozzarella, and Parmesan. These chicken wraps have approximately 485 calories and 32 g of net carbs. We make these wraps in about 50 minutes. This Mediterranean Chicken Wrapped in Tortillas is ideal for lunch, dinner, family gatherings, casual meals, and Mediterranean-inspired occasions. You can prepare the chicken filling and cheese sauce earlier and assemble the wraps before baking. You can serve these wraps with Greek Salad, Cucumber Tomato Salad, Roasted Zucchini, Tzatziki, Hummus, or Garlic Yogurt Dip.
STATS:
- Course: Main Course, Dinner
- No. of Calories: 485 kcal
- Diet: Mediterranean
- Prep time: 20 minutes
- Cuisine: Mediterranean
- Cook time: 30 minutes
- Portion size: 1 wrap
- Cooking mode: Stovetop + Oven
- Total servings: 6
- Difficulty level: Easy
- Total time: 50 minutes
TOOLS:
- Skillet
- Saucepan
- Whisk
- Bowl
- Baking dish
- Knife
- Cutting board
INGREDIENTS:
CHICKEN FILLING:
- 2 tbsp olive oil
- 1½ lb. chicken breast
- 3 garlic cloves
- 1 tsp oregano
- ½ tsp paprika
- ½ tsp turmeric
- ¼ tsp black pepper
- 1 cup spinach
- ½ cup tomatoes
- ½ cup feta cheese
- 2 tbsp parsley
- 1 tbsp lemon juice
- ½ tsp salt
CHEESE SAUCE:
- 2 tbsp olive oil
- 2 tbsp flour
- 1½ cups milk
- ½ cup Greek yogurt
- 1 cup mozzarella
- ¼ tsp salt
- ½ cup Parmesan
- ¼ tsp garlic powder
- ¼ tsp black pepper
WRAPPING:
- 6 tortillas
- 1 tbsp olive oil
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
CHICKEN:
- We use diced chicken breast to provide a tender and protein-rich filling. As a replacement, you can use boneless chicken thighs.
SPINACH:
- Spinach provides freshness, color, and nutrients to the chicken filling. You can also use kale.
TOMATOES:
- We use fresh tomatoes to add juiciness and freshness. As a further choice, you might utilize roasted red peppers.
FETA CHEESE:
- Feta provides a salty and creamy Mediterranean flavor. You can use goat cheese instead.
GREEK YOGURT:
- Greek yogurt creates a creamy texture and adds a light tang to the cheese sauce. You can substitute sour cream.
MOZZARELLA:
- Mozzarella provides a smooth and melty texture to the sauce. You can use provolone as an alternative.
WHOLE-WHEAT TORTILLAS:
- Whole-wheat tortillas provide a hearty base for the chicken filling. You can use regular flour tortillas instead.
OLIVE OIL:
- Olive oil provides a classic Mediterranean flavor. You can substitute avocado oil.
INSTRUCTIONS:
- Warm the olive oil in a pan.
- Include the black pepper, chicken, salt, garlic, turmeric, oregano, and paprika.
- Cook for just seven minutes till the chicken is completely cooked.
- Include the tomatoes and spinach and cook for almost two minutes.
- Whisk in the lemon juice, feta cheese, and parsley.
- In a saucepan, we preheat the olive oil & mix in the flour to prepare the cheese sauce.
- Gently include milk and cook till the sauce is lightly thick.
- Whisk in the black pepper, Greek yogurt, salt, mozzarella, garlic powder, and Parmesan.
- Pour all the tortillas with the chicken mixture and tightly roll.
- Put the wraps in a coated dish and spread the cheese sauce on the tortillas.
- Bake at 190°Celcius till become bubbly and golden, for almost eighteen minutes.
- Cool for almost five minutes and then serve.
TIPS:
- Heat the tortillas and then fill them to avoid cracking.
- Avoid cooking the chicken for an extra time.
- Include the red pepper flakes to get a spicy flavor.
- Allow the wraps to sit for a few minutes and then serve.
SERVING SUGGESTIONS:
SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Mediterranean Chickpea Salad
VEGETABLES:
- Roasted Zucchini
- Garlic Broccoli
- Roasted Bell Peppers
DIPS:
- Tzatziki
- Hummus
- Garlic Yogurt Dip
GARNISHES:
- Fresh Parsley
- Fresh Dill
- Feta Cheese
- Lemon Wedges
STORAGE INFORMATION:
FRIDGE:
- Put the chicken wraps in a closed box and refrigerate them for almost 3 days.
FREEZER:
- Store the wraps without the cheese sauce for almost 2 months.
FAQs:
May we prepare these wraps earlier?
- Yes, you can make the chicken filling, cheese sauce earlier, assemble the wraps, and then bake.
Could we include extra veggies?
- Yes, you can use onions, bell peppers, mushrooms, or zucchini.
Will we prepare the sauce without flour?
- Yes, you can use a small cornstarch slurry to thicken the sauce.
NUTRITIONAL INFORMATIONS:
Proteins: 39 g
Caloric Content: 485 kcal
Net carbs: 32 g
Sodium: 780 mg
Fiber: 5 g
Sugar: 5 g
Fats: 24 g
Portion Size: 1 wrap
Total carbs: 37 g