Lemon Herb Chicken Tzatziki Wrap
A satisfying Mediterranean-inspired wrap featuring protein-rich chicken and crisp veggies. Perfect for a quick, craving-crushing lunch.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Batch prep the chicken: Cook 3-4 breasts at once and store them in an airtight container in the fridge for up to 4 days to make assembly a 2-minute task later in the week.
Do these three things first
- 1Prep cup romaine lettuce (chopped), cup English cucumber (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Pound the chicken breast lightly to an…
- 01
Pound the chicken breast lightly to an…
Pound the chicken breast lightly to an even thickness. Season both sides generously with dried oregano, garlic powder, salt, and black pepper.
Tap card to mark done - 02
Heat a drizzle of olive oil in…
Heat a drizzle of olive oil in a skillet over medium-high heat. Cook the chicken for 5-6 minutes per side, or until fully cooked through and golden brown.
Look for: fully cooked through and golden brown
Tap card to mark done - 03
Remove the chicken from the pan
Remove the chicken from the pan, squeeze a wedge of fresh lemon juice over the top, and let it rest for 3-4 minutes before slicing into strips.
Allow: 3-4 minutes
Tap card to mark done - 04
Lay the whole wheat tortilla flat on…
Lay the whole wheat tortilla flat on a clean surface. Spread the tzatziki evenly down the center.
Tap card to mark done - 05
Layer the chopped romaine lettuce
Layer the chopped romaine lettuce, sliced cucumber, and warm chicken strips directly over the tzatziki.
Tap card to mark done - 06
Fold the sides of the tortilla inward
Fold the sides of the tortilla inward, then roll it up tightly from the bottom to form a wrap. Slice in half and enjoy.
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