Grilled Lemon Chicken Wraps

In our home, weeknight dinners often need to be quick, easy, and universally loved. Finding that trifecta can sometimes feel like a culinary quest, but recently, these Grilled Lemon Chicken Wraps have become our absolute go-to. From the moment the vibrant citrus aroma filled the kitchen as the chicken marinated, I knew we were onto something special. And I wasn’t wrong. The tender, juicy chicken, infused with bright lemon and smoky grill marks, nestled in soft wraps with crisp veggies and a creamy sauce? It was a flavor explosion that had everyone, even my notoriously picky eaters, reaching for seconds. These wraps are not just a meal; they’re a little taste of summer sunshine, perfect for a casual family dinner, a light lunch, or even a fun picnic. Trust me, once you try these, they’ll become a staple in your recipe rotation too!

Ingredients: Freshness is Key

To create these incredibly flavorful Grilled Lemon Chicken Wraps, you’ll need a few key ingredients. Freshness is paramount for that bright, zesty flavor we’re aiming for, so opt for the best quality produce and chicken you can find.

• Chicken Breasts (1.5 lbs): Boneless, skinless chicken breasts are the star of the show. Choose breasts that are of even thickness for consistent grilling. You can also use chicken thighs for a richer flavor if preferred.
• Lemons (3 large): Lemons are crucial! You’ll need both the juice and zest. Two lemons for the marinade to tenderize and flavor the chicken, and one for squeezing fresh juice over the wraps and adding zest to the sauce if desired. Opt for juicy, heavy lemons for the best flavor.
• Olive Oil (1/4 cup): Extra virgin olive oil is recommended for its flavor and health benefits. It helps to keep the chicken moist during grilling and enhances the marinade.
• Garlic (3 cloves): Fresh garlic cloves, minced, provide a pungent and savory depth to the marinade. Pre-minced garlic can be used in a pinch, but fresh garlic is always superior in flavor.
• Dried Oregano (1 teaspoon): Oregano adds a classic Mediterranean herb flavor that complements the lemon beautifully. Dried oregano is convenient and potent.
• Dried Thyme (1 teaspoon): Thyme provides a slightly earthy and subtle lemony note, enhancing the overall flavor profile of the chicken. Dried thyme is readily available and works well in the marinade.
• Salt (1.5 teaspoons): Kosher salt or sea salt is preferred for seasoning. Salt enhances the flavors of all the other ingredients and is essential for bringing out the best in the chicken.
• Black Pepper (1 teaspoon): Freshly ground black pepper adds a touch of spice and complexity. Freshly ground pepper has a more vibrant flavor than pre-ground.
• Wraps (6-8): Choose your favorite type of wraps! Flour tortillas, whole wheat tortillas, spinach wraps, or even gluten-free options like lettuce wraps or corn tortillas work well. Consider the size of your wraps to accommodate the filling.
• Hummus (1/2 cup): Creamy hummus adds a delicious Middle Eastern-inspired element and a healthy dose of protein and fiber. You can use store-bought or homemade hummus. Flavor variations like roasted red pepper or garlic hummus can also be interesting.
• Cucumber (1/2, thinly sliced): Cucumber adds a refreshing crunch and coolness to the wraps, balancing the warmth of the grilled chicken. English cucumbers or Persian cucumbers are great options.
• Red Onion (1/4, thinly sliced): Red onion provides a bit of sharpness and bite. Thinly slicing it helps to mellow the flavor and makes it more pleasant to eat in wraps.
• Cherry Tomatoes (1 cup, halved): Cherry tomatoes add sweetness, juiciness, and a burst of color. Halving them makes them easier to eat in the wraps. Grape tomatoes are also a good substitute.
• Feta Cheese (1/4 cup, crumbled): Feta cheese provides a salty, tangy, and creamy element that complements the lemon and herbs. Crumble it for even distribution in the wraps. (Optional, can be omitted for dairy-free option)
• Fresh Parsley (2 tablespoons, chopped): Fresh parsley adds a bright, herbaceous finish and a pop of green color. Flat-leaf parsley or curly parsley can be used.

Instructions: Grilling Perfection, Step-by-Step

Making these Grilled Lemon Chicken Wraps is surprisingly simple, even for beginner cooks. Follow these step-by-step instructions for grilling perfection and wrap-making success:

Step 1: Prepare the Lemon Marinade (10 minutes)

In a medium-sized bowl, whisk together the olive oil, juice of 2 lemons (reserve one lemon for later), minced garlic, dried oregano, dried thyme, salt, and black pepper. This vibrant marinade is the key to infusing the chicken with that signature lemon flavor and ensuring it stays incredibly tender during grilling. The acidity of the lemon juice also helps to tenderize the chicken, resulting in a melt-in-your-mouth texture.

Step 2: Marinate the Chicken (Minimum 30 minutes, Ideally 2-4 hours)

Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the lemon marinade over the chicken, ensuring each piece is well coated. If using a bag, seal it and gently massage the marinade into the chicken. If using a dish, turn the chicken to coat evenly. Refrigerate the chicken and let it marinate for at least 30 minutes. For the best flavor and tenderness, marinate for 2-4 hours, or even overnight if time allows. The longer the chicken marinates, the more flavorful and tender it will become. Avoid marinating for longer than 8 hours as the lemon juice can start to break down the chicken too much, making it slightly mushy.

Step 3: Preheat the Grill (10 minutes)

Preheat your grill to medium-high heat. Whether you’re using a gas grill or charcoal grill, ensure the grates are clean and lightly oiled to prevent the chicken from sticking. For a gas grill, preheat with all burners on medium-high, then reduce to medium heat for grilling. For a charcoal grill, wait until the coals are glowing and covered with white ash, indicating they are at the ideal grilling temperature.

Step 4: Grill the Chicken (6-8 minutes per side)

Remove the chicken from the marinade and discard the marinade. Place the chicken breasts on the preheated grill. Grill for 6-8 minutes per side, or until cooked through. The internal temperature of the chicken should reach 165°F (74°C) when measured with a meat thermometer inserted into the thickest part of the breast. Avoid overcrowding the grill, as this can lower the temperature and lead to uneven cooking. Grill in batches if necessary. You’re looking for beautiful grill marks and a golden-brown color.

Step 5: Rest the Chicken (5 minutes)

Once the chicken is cooked through, remove it from the grill and place it on a cutting board. Tent it loosely with foil and let it rest for 5 minutes. Resting allows the juices to redistribute throughout the chicken, resulting in more tender and flavorful meat. Don’t skip this step!

Step 6: Slice the Chicken (5 minutes)

After resting, slice the grilled lemon chicken breasts into thin strips or bite-sized pieces. Slicing against the grain will make the chicken even more tender. The aroma at this point will be incredibly enticing!

Step 7: Assemble the Wraps (10 minutes)

Warm the wraps lightly according to package directions or by briefly heating them in a dry skillet or microwave. This makes them more pliable and prevents them from tearing. Spread a generous layer of hummus on each wrap. Top with sliced grilled lemon chicken, cucumber slices, red onion slices, and halved cherry tomatoes. Sprinkle with crumbled feta cheese (if using) and fresh parsley. Squeeze fresh lemon juice over the filling for an extra burst of citrus.

Step 8: Wrap and Serve (Immediately)

Fold in the sides of the wraps and roll them up tightly. You can secure them with toothpicks if desired, especially if they are very full. Serve immediately and enjoy the explosion of flavors in every bite! These Grilled Lemon Chicken Wraps are best enjoyed fresh, while the chicken is still warm and the vegetables are crisp.

Nutrition Facts: A Healthy and Delicious Choice

These Grilled Lemon Chicken Wraps are not only delicious but also offer a good balance of nutrients, making them a relatively healthy meal option. Please note that these are approximate values and can vary based on specific ingredients and serving sizes.

• Serving Size: 1 Wrap (approximate) This recipe typically makes 6-8 wraps, depending on the size of your wraps and the amount of filling used.
• Calories per Serving: Approximately 450-550 calories This is an estimated range and can vary based on the type of wraps, amount of hummus, and other toppings. Using whole wheat wraps and lighter hummus can help reduce calories.
• Protein: Approximately 30-40 grams Grilled chicken is an excellent source of lean protein, which is essential for muscle building, satiety, and overall health. Protein helps keep you feeling full and satisfied after your meal.
• Fat: Approximately 20-25 grams The fat content comes from olive oil, hummus, and feta cheese (if used). Olive oil is a source of healthy monounsaturated fats. Hummus also contributes healthy fats from chickpeas and tahini.
• Carbohydrates: Approximately 40-50 grams Carbohydrates come primarily from the wraps, hummus, and vegetables. Choosing whole wheat wraps will increase the fiber content and provide more complex carbohydrates.

It is always best to calculate the exact nutritional information based on the specific brands and quantities of ingredients you use if you are closely tracking your nutritional intake.

Preparation Time: Quick and Efficient

These Grilled Lemon Chicken Wraps are perfect for busy weeknights because they are relatively quick to prepare. Here’s a breakdown of the estimated preparation time:

• Prep Time: 20 minutes This includes the time to prepare the marinade, marinate the chicken (active time is minimal, mostly waiting time), chop vegetables, and prepare the hummus and other toppings.
• Marinating Time: Minimum 30 minutes, Ideally 2-4 hours (inactive time) While the chicken marinates, you can do other things. This step is crucial for flavor and tenderness but requires minimal active effort.
• Cook Time: 15-20 minutes This includes preheating the grill and grilling the chicken. Grilling itself is a quick cooking method.
• Assembly Time: 10 minutes Slicing the chicken and assembling the wraps is a quick and easy process.

Total Estimated Time: Approximately 1 hour (if marinating for 30 minutes) to 3-5 hours (if marinating for 2-4 hours or longer)

The active cooking and preparation time is under an hour, making this recipe manageable even on a busy evening. You can also prep the marinade and vegetables ahead of time to further reduce the time spent cooking on the day you plan to serve the wraps.

How to Serve: Versatile and Delicious

Grilled Lemon Chicken Wraps are incredibly versatile and can be served in numerous ways, making them perfect for various occasions.

• Lunch or Light Dinner: Serve them as is for a satisfying and healthy lunch or a light dinner. They are substantial enough to be a complete meal on their own.
• Picnics and Outdoor Gatherings: These wraps are ideal for picnics, barbecues, and outdoor gatherings. They are easy to transport and eat without utensils. Wrap them tightly in parchment paper or foil for easy handling.
• Side Salad: Pair the wraps with a simple side salad for a more complete and balanced meal. A Greek salad, a mixed green salad with a lemon vinaigrette, or a cucumber and tomato salad would complement the flavors beautifully.
• Chips and Salsa: Serve with tortilla chips and salsa or guacamole for a more casual and fun meal. The crunch of the chips adds a nice textural contrast.
• Roasted Vegetables: For a heartier meal, serve alongside roasted vegetables like bell peppers, zucchini, or sweet potatoes. The roasted vegetables add warmth and depth of flavor.
• Fruit Salad: A light and refreshing fruit salad is a perfect complement to the savory wraps, especially during warmer months.
• Lemon Wedges: Always serve with extra lemon wedges on the side so everyone can add an extra squeeze of fresh lemon juice to their wraps, enhancing the citrusy flavor.
• Dipping Sauces: Offer a variety of dipping sauces such as tzatziki sauce, ranch dressing, or a spicy sriracha mayo to add extra flavor dimensions and customization options.

Additional Tips: Elevate Your Wraps to the Next Level

Here are some additional tips to help you make the best Grilled Lemon Chicken Wraps and customize them to your liking:

1. Pound Chicken for Even Cooking: If your chicken breasts are uneven in thickness, pound them gently to an even thickness (about ½ inch). This will ensure they cook evenly on the grill and prevent dry edges and undercooked centers. Use a meat mallet or rolling pin and place the chicken between two pieces of plastic wrap or parchment paper before pounding.
2. Don’t Over-Marinate: While marinating is crucial for flavor, avoid marinating the chicken for too long (over 8 hours). The lemon juice is acidic and can start to break down the chicken fibers, making it mushy. 2-4 hours is usually the sweet spot for optimal flavor and texture.
3. Grill to Perfection, Not Overcooked: Overcooked chicken is dry and tough. Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C). Remove it from the grill as soon as it reaches this temperature. Carryover cooking will continue to cook it slightly after removal.
4. Char for Flavor: Don’t be afraid to get some nice char marks on the chicken. This adds smoky grilled flavor and visual appeal. However, avoid burning the chicken. Control the heat and flip frequently if needed to prevent burning.
5. Customize Your Wraps: Feel free to get creative with your wrap fillings! Add other vegetables like bell peppers, spinach, avocado, or Kalamata olives. Experiment with different cheeses like provolone, mozzarella, or goat cheese.
6. Spice it Up: If you like a little heat, add a pinch of red pepper flakes to the marinade or drizzle some hot sauce over the wraps before serving. You can also use a spicy hummus or add sliced jalapenos to the filling.
7. Make it Ahead: You can marinate the chicken ahead of time and store it in the refrigerator for up to 24 hours. You can also grill the chicken ahead of time and store it in the refrigerator for up to 3 days. Reheat gently before assembling the wraps. Chopping vegetables ahead of time also saves time during assembly.
8. Vegetarian Option: For a vegetarian version, substitute grilled halloumi cheese or marinated and grilled tofu for the chicken. Halloumi grills beautifully and has a satisfyingly meaty texture. Tofu should be pressed and marinated before grilling for best results.

Frequently Asked Questions (FAQ) – Your Wrap Queries Answered

Got questions about making Grilled Lemon Chicken Wraps? We’ve got answers! Here are some frequently asked questions to help you succeed:

Q1: Can I use frozen chicken breasts?
A: Yes, you can use frozen chicken breasts, but make sure to thaw them completely in the refrigerator before marinating. Thawing ensures the marinade penetrates the chicken evenly and the chicken cooks properly.

Q2: Can I marinate the chicken overnight?
A: Yes, you can marinate the chicken overnight (up to 8 hours) for maximum flavor. However, avoid marinating for longer than 8 hours as the lemon juice can make the chicken texture slightly mushy.

Q3: What if I don’t have a grill? Can I cook the chicken another way?
A: Absolutely! You can pan-sear the chicken in a skillet over medium-high heat for about 5-7 minutes per side, or bake it in the oven at 400°F (200°C) for 20-25 minutes, or until cooked through. Pan-searing will give you a nice browned exterior. Baking is a hands-off option.

Q4: What are some good wrap alternatives if I don’t want to use tortillas?
A: Lettuce wraps are a great low-carb and gluten-free option. Large romaine lettuce leaves or butter lettuce leaves work well. You can also use pita bread, naan bread, or even large collard green leaves as wraps.

Q5: Can I make the hummus from scratch?
A: Yes, definitely! Homemade hummus is delicious and easy to make. You’ll need chickpeas, tahini, lemon juice, garlic, olive oil, and salt. There are many recipes available online for homemade hummus.

Q6: How do I store leftover Grilled Lemon Chicken Wraps?
A: It’s best to store the components separately. Store leftover grilled chicken in an airtight container in the refrigerator for up to 3 days. Store vegetables separately. Assemble fresh wraps when you are ready to eat. Assembled wraps can become soggy if stored for too long.

Q7: Can I make these wraps ahead of time for a party?
A: You can prepare the grilled chicken and chop the vegetables ahead of time. However, it’s best to assemble the wraps shortly before serving to prevent them from becoming soggy. You can lay out all the components buffet-style and let your guests assemble their own wraps.

Q8: Are these wraps kid-friendly?
A: Yes, generally! The lemon flavor is mild and appealing to most kids. You can customize the fillings to suit children’s tastes. You can omit the red onion or feta cheese if your kids are not fans. Slicing the chicken into small pieces makes it easier for kids to eat in wraps. Letting kids help assemble their own wraps can also make it more fun for them.

These Grilled Lemon Chicken Wraps are truly a recipe that keeps on giving – easy to make, bursting with flavor, and endlessly adaptable. Whether you’re looking for a quick weeknight meal or a crowd-pleasing option for entertaining, these wraps are sure to become a new favorite. So fire up the grill, gather your fresh ingredients, and get ready to enjoy a taste of sunshine in every bite!

Print