Mediterranean Garlic Parmesan Ranch Chicken Wraps

These Mediterranean Garlic Parmesan Ranch Chicken Wraps with Cajun Kick are packed with bold flavors. We prepare these wraps with Cajun-seasoned chicken, whole-wheat tortillas, romaine lettuce, cherry tomatoes, cucumber, red onion, feta cheese, fresh parsley, extra virgin olive oil, and a creamy homemade garlic Parmesan ranch sauce made with Greek yogurt, Parmesan cheese, garlic, herbs, and mayonnaise. These wraps contain approximately 470 calories and 28 g of net carbs. We make these wraps in just 35 minutes. These Mediterranean Garlic Parmesan Ranch Chicken Wraps with Cajun Kick are perfect for quick lunches, easy family dinners, meal prep, picnics, and busy weeknights. You can refrigerate the assembled wraps for 3 days, while the cooked Cajun chicken freezes well for 3 months, so you can prepare them beforehand. Serve these wraps with Greek Village Salad, Lemon Herb Quinoa, Classic Hummus, Roasted Tomato Soup, or Tzatziki.

STATS:

• Overall Duration: 35 minutes
• Course: Main Course
• Calories: 470 kcal
• Diet: Mediterranean
• Servings: 4 wraps
• Prep Time: 20 minutes
• Cuisine: Mediterranean Fusion
• Cook Time: 15 minutes
• Serving Size: 1 wrap
• Cooking Method: Stovetop
• Difficulty: Easy

TOOLS:

• Skillet
• Bowls
• Knife
• Cutting board
• Whisk
• Tongs

INGREDIENTS:

CHICKEN:

• 2 chicken breasts
• 2 tbsp olive oil
• 2 tsp Cajun seasoning
• ¼ tsp sea salt
• 1 tsp smoked paprika
• Garlic powder, one tsp.
• Half tsp. onion powder
• Oregano, half tsp.
• ¼ tsp black pepper
• 1 tbsp lemon juice

GARLIC PARMESAN RANCH SAUCE:

• ½ cup Greek yogurt
• 2 tbsp mayonnaise
• ¼ cup Parmesan cheese
• 2 garlic cloves
• 1 tbsp parsley
• 1 tsp dill
• 1 tsp lemon juice
• ½ tsp onion powder
• ¼ tsp black pepper
• Milk, two tablespoons

WRAPS:

• Four tortillas
• Twp cups romaine lettuce
• 1 cup cherry tomatoes
• 1 cup cucumber
• ½ cup feta cheese
• ¼ cup red onion
• 2 tbsp parsley

INGREDIENT NOTES AND THEIR SUBSTITUTIONS:

CHICKEN BREAST:

• We use chicken breast because it becomes tender and juicy and provides lean protein. You can also use boneless chicken thighs.

TORTILLAS:

• Tortillas provide additional fiber and retain the filling well. You can substitute them with spinach, gluten-free, or low-carb tortillas.

GREEK YOGURT:

• Greek yogurt makes the ranch sauce creamy while adding protein.

FETA CHEESE:

• We use feta cheese for its tarty Mediterranean flavor & silky texture. Goat cheese is another choice.

ROMAINE LETTUCE:

• Romaine lettuce adds freshness and crunch to the wraps. You can replace it with spinach, arugula, or mixed greens.

CHERRY TOMATOES:

• Cherry tomatoes provide sweetness and juicy flavor. You can substitute them with Roma tomatoes or grape tomatoes.

CUCUMBER:

• Cucumber adds a cool, crisp texture to the wraps. English or Persian cucumbers work equally well.

PARSLEY:

• Fresh parsley adds bright color and fresh herbal flavor.

CAJUN SEASONING:

• Cajun seasoning gives the chicken its bold, smoky, and slightly spicy flavor.

INSTRUCTIONS:

1. Stir the lemon juice, olive oil, pepper, Cajun seasoning, salt, smoked paprika, oregano, garlic powder, and onion powder.
2. We coat the chicken & allow it to marinate for almost fifteen minutes.
3. Warm the pan and cook the chicken for almost seven minutes.
4. Leave it to sit for some time.
5. Blend the milk, Greek yogurt, black pepper, mayonnaise, onion powder, Parmesan cheese, lemon juice, garlic, dill, and parsley in a dish.
6. Rinse and cut the parsley, lettuce, onion, tomatoes, and cucumber.
7. Heat the tortillas till softer.
8. Distribute the garlic Parmesan ranch sauce on every tortilla.
9. Include the parsley, lettuce, feta cheese, tomatoes, cooked chicken, cucumber, and onion.
10. Fold the corners, tightly roll them, slice in 1/2, and then eat.

TIPS:

• Heat the tortillas first and then roll them.
• Avoid adding a lot of fillings to the wraps.
• Leave the chicken to sit for some time and then slice.
• Include the olives for additional Mediterranean flavor.

SERVING SUGGESTIONS:

FRESH MEDITERRANEAN SALADS:

• Greek Salad
• Cucumber Tomato Salad
• Tabbouleh
• Mediterranean Chickpea Salad
• Arugula Lemon Salad

SOUPS:

• Roasted Tomato Soup
• Mediterranean Lentil Soup
• Lemon Chicken Soup
• Vegetable Minestrone
• White Bean Soup

DIPS AND SPREADS:

• Classic Hummus
• Tzatziki
• Baba Ganoush
• Roasted Red Pepper Hummus
• Whipped Feta Dip

LIGHT DESSERTS:

• Greek Yogurt with Honey
• Fresh Berry Salad
• Baked Cinnamon Apples
• Cottage Cheese Chocolate Mousse
• Lemon Yogurt Parfait

STORAGE INFORMATION:

FRIDGE:

• The wraps should be kept in a sealed box for 2 to 3 days.

FREEZER:

• Just the cooked chicken should be kept for one to two months.

FAQs:

Could we prepare these delicious wraps beforehand?

• Yes, you can store every element individually, assemble them, and then serve.

May we prepare the chicken by grilling?

• Yes, you can grill the chicken, as it will provide an additional smoky flavor.

Will we include additional veggies?

• Yes, you can use carrots, bell peppers, avocado, spinach, and olives.

May we prepare the rotisserie chicken?

• Yes, you can heat it with Cajun seasoning and then assemble the wraps.

NUTRITIONAL FACTS:

Calories: 470 kcal

Fat: 21 g

Total Carbs: 33 g

Protein: 39 g

Net Carbs: 28 g

Fiber: 5 g

Sugar: 5 g

Sodium: 760 mg

Serving Size: 1 wrap