Chicken, Feta, and Sun-Dried Tomato Wraps: A Mediterranean Delight

These Chicken, Feta, and Sun-Dried Tomato Wraps are a flavor explosion in every bite! Combining tender, juicy chicken with the tangy saltiness of feta cheese, the chewy sweetness of sun-dried tomatoes, and a medley of fresh herbs and greens, these wraps are a perfect quick lunch, light dinner, or even a crowd-pleasing appetizer. Easy to customize and endlessly adaptable, this recipe is sure to become a staple in your kitchen.

## Why You’ll Love These Wraps

* **Flavorful and Fresh:** The combination of ingredients creates a vibrant and exciting taste experience.
* **Quick and Easy:** Minimal cooking and prep time make these wraps perfect for busy weeknights.
* **Customizable:** Easily swap out ingredients to suit your preferences and dietary needs.
* **Healthy and Nutritious:** Packed with protein, vitamins, and healthy fats.
* **Portable:** Great for lunchboxes, picnics, or road trips.

## Ingredients You’ll Need

* **Chicken:** 1.5 lbs boneless, skinless chicken breasts or thighs (breasts will yield drier result, thighs are recommended)
* **Feta Cheese:** 4 oz crumbled feta cheese. Look for authentic Greek feta for the best flavor.
* **Sun-Dried Tomatoes:** 1/2 cup oil-packed sun-dried tomatoes, drained and chopped. If using dry-packed, rehydrate them in warm water for 15-20 minutes before chopping.
* **Wraps:** Large tortillas (10-12 inch), whole wheat, spinach, or gluten-free wraps all work well.
* **Spinach or Mixed Greens:** 5 oz fresh spinach or a spring mix blend provides a healthy and flavorful base.
* **Red Onion:** 1/4 cup thinly sliced red onion adds a sharp, tangy bite.
* **Kalamata Olives (Optional):** 1/4 cup pitted and sliced Kalamata olives for an extra Mediterranean touch.
* **Fresh Herbs:** 2 tablespoons chopped fresh basil, oregano, or a combination adds brightness.
* **Olive Oil:** 2 tablespoons extra virgin olive oil, for cooking the chicken and drizzling.
* **Lemon Juice:** 1 tablespoon fresh lemon juice, to brighten the flavors.
* **Garlic:** 2 cloves minced garlic, for a savory base.
* **Salt and Pepper:** To taste, for seasoning.
* **Optional Extras:** Hummus, Tzatziki sauce, roasted red peppers, artichoke hearts, avocado slices.

## Equipment You’ll Need

* Large skillet or grill pan
* Cutting board
* Knife
* Mixing bowl
* Measuring cups and spoons

## Step-by-Step Instructions

**1. Prepare the Chicken:**

* If using chicken breasts, pound them lightly to an even thickness (about 1/2 inch). This helps them cook evenly and quickly. You can skip this step with chicken thighs.
* In a small bowl, whisk together 1 tablespoon olive oil, minced garlic, lemon juice, salt, and pepper.
* Marinate the chicken in the mixture for at least 15 minutes, or up to an hour in the refrigerator.
* Heat the remaining 1 tablespoon olive oil in a large skillet or grill pan over medium-high heat.
* Cook the chicken for 5-7 minutes per side, or until cooked through and no longer pink inside. Use a meat thermometer; the internal temperature should reach 165°F (74°C). Cooking time will vary depending on the thickness of the chicken.
* Let the chicken rest for 5-10 minutes before slicing or shredding. This helps the juices redistribute, resulting in more tender and flavorful chicken. Slicing thinly against the grain maximizes tenderness.

**2. Prepare the Sun-Dried Tomatoes:**

* If using oil-packed sun-dried tomatoes, drain them well and chop them into smaller pieces. Pat them dry with paper towels to remove excess oil.
* If using dry-packed sun-dried tomatoes, rehydrate them by soaking them in warm water for 15-20 minutes. Drain and chop.

**3. Assemble the Wraps:**

* Lay a tortilla on a clean, flat surface.
* Spread a thin layer of hummus or Tzatziki sauce (optional) over the tortilla. This adds moisture and flavor.
* Layer with a handful of spinach or mixed greens.
* Top with sliced or shredded chicken, crumbled feta cheese, chopped sun-dried tomatoes, thinly sliced red onion, and Kalamata olives (if using).
* Sprinkle with fresh herbs.
* Drizzle with a touch of olive oil or balsamic glaze (optional).

**4. Wrap it Up:**

* Fold in the sides of the tortilla, then tightly roll it up from the bottom. Be careful not to overfill the wrap, or it will be difficult to close.
* If desired, you can secure the wrap with a toothpick or cut it in half before serving.

**5. Serve and Enjoy:**

* Serve the wraps immediately or wrap them individually in plastic wrap or foil for later. These are best enjoyed fresh but can be stored in the refrigerator for up to 2 days. Keep in mind that the wraps may become slightly soggy over time.

## Tips and Variations

* **Grill the Chicken:** For a smoky flavor, grill the chicken instead of cooking it in a skillet. Marinate as above, then grill over medium heat for 5-7 minutes per side.
* **Use Rotisserie Chicken:** Save time by using pre-cooked rotisserie chicken. Shred the chicken and use it in the wraps.
* **Add a Kick:** Add a pinch of red pepper flakes to the marinade for a little heat.
* **Swap the Cheese:** If you’re not a fan of feta, try goat cheese, mozzarella, or provolone.
* **Add Vegetables:** Roasted red peppers, artichoke hearts, cucumbers, or bell peppers are all great additions.
* **Make it Vegetarian:** Replace the chicken with grilled halloumi cheese or marinated chickpeas.
* **Spice it up with pesto:** A smear of pesto is a fantastic addition.
* **Lemon Herb Dressing:** Instead of drizzling with olive oil, whisk together a simple lemon-herb dressing (olive oil, lemon juice, garlic, herbs, salt, and pepper) and drizzle over the filling.
* **Make it ahead of time:** You can prepare the chicken, sun-dried tomatoes, and other ingredients ahead of time. Store them separately in the refrigerator and assemble the wraps just before serving.
* **Warm the Wraps:** If you prefer warm wraps, lightly grill them on both sides for a minute or two before filling them.
* **Use Different Types of Wraps:** Experiment with different types of wraps, such as spinach wraps, sun-dried tomato wraps, or whole wheat wraps.
* **Make it a Salad:** If you’re trying to cut down on carbs, skip the wrap and serve the chicken, feta, and sun-dried tomato mixture over a bed of greens.
* **Experiment with different herbs:** Fresh dill, mint, or parsley can add unique flavors to your wraps.
* **Add a creamy element:** A dollop of Greek yogurt or sour cream can add a cool and creamy contrast to the other ingredients.
* **Consider adding nuts or seeds:** Toasted pine nuts, slivered almonds, or sunflower seeds can add a pleasant crunch to your wraps.

## Nutritional Information (approximate per wrap)

* Calories: 450-550
* Protein: 30-40g
* Fat: 20-30g
* Carbohydrates: 30-40g

*Note: Nutritional information can vary depending on specific ingredients and portion sizes.*

## Serving Suggestions

These Chicken, Feta, and Sun-Dried Tomato Wraps are delicious on their own, but they also pair well with:

* A side salad
* Soup
* Sweet potato fries
* Fruit salad
* Hummus and pita bread

## Storage Instructions

* **Refrigerate:** Wrap assembled wraps tightly in plastic wrap or store in an airtight container in the refrigerator for up to 2 days.
* **Freezing:** Freezing is not recommended, as the ingredients can become soggy and the texture can change.

## Frequently Asked Questions

**Q: Can I use leftover chicken?**
A: Yes, leftover grilled or roasted chicken works perfectly in this recipe. Just make sure it’s fully cooked and cooled before adding it to the wraps.

**Q: Can I make these wraps ahead of time?**
A: Yes, you can prepare the individual components (chicken, sun-dried tomatoes, etc.) ahead of time and store them separately in the refrigerator. Assemble the wraps just before serving to prevent them from getting soggy.

**Q: Can I use a different type of cheese?**
A: Absolutely! If you’re not a fan of feta, try goat cheese, mozzarella, or provolone. Each cheese will add a different flavor profile to the wraps.

**Q: What kind of sun-dried tomatoes should I use?**
A: Oil-packed sun-dried tomatoes are generally more flavorful and tender than dry-packed ones. However, if you’re using dry-packed, be sure to rehydrate them in warm water before adding them to the wraps.

**Q: Can I add other vegetables?**
A: Yes! Feel free to add your favorite vegetables to the wraps. Roasted red peppers, artichoke hearts, cucumbers, and bell peppers are all great additions.

**Q: How can I prevent the wraps from getting soggy?**
A: To prevent the wraps from getting soggy, avoid overfilling them and don’t add too much wet ingredients. You can also spread a thin layer of hummus or Tzatziki sauce on the tortilla to act as a barrier between the filling and the wrap.

**Q: Are these wraps gluten-free?**
A: Not typically, unless you use gluten-free tortillas. Be sure to check the ingredient list on the tortillas to ensure they are gluten-free.

**Q: Can I make these wraps vegetarian?**
A: Yes, you can easily make these wraps vegetarian by replacing the chicken with grilled halloumi cheese or marinated chickpeas. You can also add extra vegetables, such as roasted red peppers or artichoke hearts.

**Q: What can I serve with these wraps?**
A: These wraps are delicious on their own, but they also pair well with a side salad, soup, sweet potato fries, or fruit salad.

These Chicken, Feta, and Sun-Dried Tomato Wraps are a delicious and easy meal that’s perfect for any occasion. With their vibrant flavors and customizable ingredients, they’re sure to become a new favorite in your kitchen. Enjoy!