These Greek Chicken Wraps are a flavorful dinner featuring tender chicken with Mediterranean vegetables rolled up in soft flour tortillas for a meal made entirely from scratch.
This is a wonderful choice when you want a light, handheld option that is done quickly and brings vibrant Mediterranean taste to your lunch or dinner.
This dish is a great make-ahead recipe because you can easily prep the filling in advance, then roll it in a tortilla whenever you need a fast meal on the go.
Why You Will Love This Recipe
- Special Diets: allium free, no onion no garlic, gallbladder diet, low FODMAP diet
- Quick and Easy: a fast one-pot chicken recipe that is made with minimal effort for busy weeknights
- Meal Prep Friendly: prep the filling ahead of time so you can just roll it and enjoy a grab-and-go option
Developed & Checked by GI Nurse Dora S. Zachmann
Ingredients that you need for Greek Chicken Wraps without onion and without garlic
Boneless and skinless chicken breast: delicious and low-fat source of protein.
Frozen spinach: it pairs up with the chicken very well and it gives flavor and nutrition
Feta cheese: another source of protein that rounds up this meal well and makes it even more delicious
Cherry tomato: yummy flavor and nutrition
Whole-wheat flour tortillas: keep this delicious meal together, give nutrition, flavor and it is low on calories
Dry basil: for the flavor, it pairs well with spinach
Dry oregano: for the flavor, it pairs well with chicken spinach and basil
Parsley flakes: for the flavor, it pairs up with everything and brings the flavor together
Salt: for enriching the flavor
Freshly cracked black pepper: if you can’t eat pepper, you can omit it, it won’t affect the recipe.
Cooking oil
Equipment that you need for low-fat wrap recipe
- Chef’s knife
- Cutting board
- Utility knife
- Pan
- Plate
- Measuring cups and spoons
- Pepper grinder
- Meat thermometer
How to make low-fat Greek Chicken Wraps no onion no garlic?
Cut boneless and skinless chicken breast, cherry tomatoes, and feta cheese into cubes. Chicken cubes are medium to large in size, and cherry tomato and feta cheese are small to medium size (according to your preferences).
Start cooking chicken cubes in the pan, and while you are cooking them, season them with salt, freshly cracked black pepper, dry basil, dry oregano, and parsley flakes while the chicken cubes are still pink. Stir it occasionally so that the chicken can get color on every side. Do not let the chicken get cooked completely, it just needs to get a pale white color.
Add frozen spinach to the chicken and saute it with occasional stirring (you can thaw the spinach, it works the same) until the chicken and spinach are combined. Pour the water just to cover the chicken and spinach (do not add too much water), and season it with salt, freshly cracked black pepper, dry basil, dry oregano, and parsley flakes.
Bring it to a boil, and then simmer the chicken and spinach sauce until the water evaporates. When water evaporates, taste it and adjust the seasoning if necessary.
Top flour tortilla with chicken and spinach sauce, sprinkle the cherry tomato and feta cheese. Roll it, and enjoy a delicious, healthy, and low-calorie meal.
How to store it?
You can only store chicken and spinach sauce.
Refrigerator
Chicken and spinach sauce can be stored in an air-tight container for up to 3 days.
Freezer
I do not recommend freezing this meal.
Greek Chicken Wraps without onion without garlic
Ingredients
- 1 lb. boneless and skinless chicken breast 450g
- 10 oz frozen spinach 300g
- 4 oz feta cheese 110g
- 6 cherry tomato
- 4 whole-wheat flour tortillas
- 1 teaspoon dry basil
- 1 teaspoon dry oregano
- 1 teaspoon parsley flakes
- salt to taste
- freshly cracked black pepper to taste
- 1½ cup water 350ml
- cooking oil - enough to cover the bottom of your pan
Instructions
- Cut boneless and skinless chicken breast into cubes.
- Wash and cut the tomato into small cubes.
- Cut feta cheese into cubes.
- Add the oil to a pan and heat over medium-low heat.
- Add chicken cubes to the hot oil, and saute it with occasional stirring. Saute it just until the outside of the chicken is no longer pink. Season it with salt, freshly cracked black pepper, dry basil, dry oregano, and parsley flakes.
- Put spinach in the pan, and saute it with occasional stirring.
- Add water to cover the chicken cubes and spinach. Season it with salt, freshly cracked black pepper, dry basil, dry oregano, and parsley flakes.
- Simmer it on low heat until the water evaporates with occasional stirrings.
- Top each tortilla with chicken and spinach sauce. Sprinkle tomato and feta on the top. Roll up the wraps.
Video
Need more recipe ideas?
Check out these recipes:
- 15 minute Ground Beef Wraps
- Oat Crusted Pork tenderloin
- TikTok Cheesburger Wrap Hack
- One Pot Chicken & Veggies
- Taco Burger
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
