• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
  • Home
  • Recipes
  • Store
  • Healthy Cooking Tips
    • How To
    • Food Safety
  • Family Mealtime
  • Meet the Team
  • Events

Mediterranean Chicken Wrap

July 1, 2025 by Dinner Tonight

Too hot to cook? No problem! This refreshing wrap is packed with rotisserie chicken, a zesty white bean salad, and crisp spinach—perfect for those sweltering summer days. It’s light, flavorful, and comes together in minutes without ever touching the oven.

Megan Glidden

Mediterranean Chicken Wrap
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
6 wraps
Servings
6 wraps
Mediterranean Chicken Wrap
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
6 wraps
Servings
6 wraps
Ingredients
Marinated White Beans
  • 15 ounce canned white beans drained and rinsed
  • 2 Tablespoons parsley chopped
  • 2 Tablespoons oregano chopped
  • 2 Tablespoons basil chopped
  • 1/4 cup roasted jarred red peppers diced
  • 2 Tablespoons shallot finely diced
  • 6 ounce jar artichoke hearts chopped
  • 1 garlic cloves minced
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon lemon zest
  • 1 1/2 Tablespoons lemon juice
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon ground black pepper
Wrap
  • 6 Garlic and Herb Tortillas
  • 10 ounces cooked chicken cubed or shredded
  • 2 Cups Spinach cut into bite-sized pieces
Servings: wraps
Units:
Instructions
  1. Wash hands and sanitize the preparation area.
  2. In a mixing bowl, combine white beans, parsley, oregano, basil, red peppers, shallot, artichoke hearts, garlic, olive oil, lemon zest and juice, red pepper flakes, salt and pepper.
  3. Cover with air-tight lid and refrigerate for at least 8 hours to allow flavors to develop.
  4. To assemble wraps, start by laying out tortillas.
  5. Add cooked chicken to center of tortilla, dividing evenly between each wrap.
  6. Top chicken with 1/2 cup marinated white beans.
  7. Add spinach on top of white beans.
  8. To fold wrap, fold in the left and right sides and then roll up wrap from the bottom. Cut wraps in half diagonally and serve.
  9. NOTES Wrap Storage: Wrap each chicken wrap individually or place in air-tight container and store in the refrigerator until ready to serve for easy, premade lunches. Marinated Bean Storage: Prepared Beans will stay fresh in the refrigerator for 3-4 days.
Recipe Notes

Filed Under: Recipes Tagged With: beans, Chicken, mediterranean, wrap

Buffalo Chickpea Wrap

February 23, 2023 by Dinner Tonight

If you like some spice, this is the recipe for you! Chickpeas are so versatile and can be used as a meat-substitute in this dish. Spice them up with some hot or Buffalo wing sauce and enjoy this very filling wrap!


Buffalo Chickpea Wrap
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
  • CourseVegetables, Vegetarian
Servings
4 1/2 wraps
Servings
4 1/2 wraps
Buffalo Chickpea Wrap
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
  • CourseVegetables, Vegetarian
Servings
4 1/2 wraps
Servings
4 1/2 wraps
Ingredients
  • 1 teaspoon olive oil
  • 1/2 cup white onion chopped chopped
  • 2 cloves garlic minced (about 1 teaspoon)
  • 1/2 cup red bell pepper chopped
  • 1 cup low-sodium canned chickpeas drained and rinsed
  • 2 tablespoons hot sauce
  • 2 tablespoons plain low-fat greek yogurt
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 2 tablespoons green onion tops chopped
  • 2 whole wheat tortilla
  • 1/4 cup low-fat ricotta cheese
  • 1.5 cups of romaine lettuce (about 4-5 leaves)
Servings: 1/2 wraps
Units:
Instructions
  1. Add olive oil to a medium-sized sauté pan on medium heat.
  2. Add onion, garlic, and red bell pepper until softened.
  3. Drain and rinse cans of cooked chickpeas and add to the pan with onion, garlic, and red bell pepper.
  4. As the chickpeas heat, begin to mash the chickpeas with the back of a wooden spoon or fork. The chickpea mash is a rough mash and does not need to be smooth.
  5. Add in hot sauce, Greek yogurt, smoked paprika, and ground cumin.
  6. Sauté and stir until well combined.
  7. Lay out a large tortilla on a clean surface. Lay washed and dried romaine leaves onto the tortilla.
  8. Remove the chickpea mixture from the heat and evenly distribute it onto the two tortillas. Top with ricotta cheese and sprinkle with chopped green onions. Fold in the ends of the tortilla and begin to roll the tortilla into a wrap.
  9. Cut each wrap in half for 4 servings.
Recipe Notes

Filed Under: Recipes Tagged With: chickpea, lunch, Vegetarian, wrap

Hummus and Veggie Wrap

November 13, 2020 by Dinner Tonight

This simple and easy lunch recipe, hummus and veggie wrap is sure to satisfy any member of the family for a healthy lunch. Keep this recipe on hand for easy lunches!


Hummus and Veggie Wrap
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
  • CourseMain Dish
Servings
4 half wraps
Servings
4 half wraps
Hummus and Veggie Wrap
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
  • CourseMain Dish
Servings
4 half wraps
Servings
4 half wraps
Ingredients
  • 1 tablespoon olive oil
  • 1/2 whole red onion sliced thin
  • 2 large whole wheat tortillas
  • 1/2 cup hummus
  • 1 red bell pepper sliced into strips
  • 3 canned artichoke hearts sliced
  • 3 cups mixed greens
  • 1 1/2 tablespoons Balsamic Vinaigrette
  • 1/4 cup Feta cheese crumbles
Servings: half wraps
Units:
Instructions
  1. Heat the olive oil in a skillet over medium-low heat. Add the red onions and cook slowly for 10-15 minutes, stirring occasionally, until soft and deep golden brown. Set aside and cool.
  2. Warm the tortillas on a grill pan or griddle over medium heat for 1 minute.
  3. Divide hummus and spread down the middle of each tortilla. Arrange the cooked onion slices and sliced red peppers over the hummus.
  4. Add the sliced artichoke hearts.
  5. Toss the salad greens with the balsamic dressing, then add to the wrap.
  6. Sprinkle crumbled feta over the greens. Tuck one side of the wrap and roll tightly to secure.
Recipe Notes

Filed Under: Recipes Tagged With: hummus, lunch, Vegetarian, wrap

Bean and Avocado Wrap

November 30, 2016 by Dinner Tonight

The colors and flavors in our Bean and Avocado wrap are amazing– beans, onions, avocado, red cabbage, carrots, and cilantro. Use whole-wheat tortillas to give added fiber.


Bean and Avocado Wrap
Votes: 2
Rating: 5
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
  • CourseMain Dish
Servings
4
Servings
4
Bean and Avocado Wrap
Votes: 2
Rating: 5
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
  • CourseMain Dish
Servings
4
Servings
4
Ingredients
  • 1 15 ounce can unsalted pinto beans drained and rinsed
  • 1 medium ripe avocado
  • 1/4 cup reduced-fat shredded cheddar cheese
  • 1/4 cup diced red onion
  • 1 tablespoon olive oil
  • 2 tablespoons cider vinegar
  • 1/8 teaspoon salt
  • 2 teaspoons canned chipotle Chile peppers in adobo sauce finely chopped
  • 2 cups red cabbage shredded
  • 1 medium carrot shredded
  • 1/4 cup chopped fresh cilantro
  • 4 corn tortillas 7-inch
Servings:
Units:
Instructions
  1. Mash beans and avocado in medium bowl with a potato masher or fork.
  2. Stir in cheese and onion.
  3. In another medium bowl whisk oil, vinegar, salt, and chipotle Chile peppers.
  4. Add cabbage and mix together.
  5. To assemble the wraps, spread about 1/2 cup of the bean and avocado mixture onto a tortilla and top with about 1/3 cup of the cabbage, carrots, and cilantro.
  6. Roll up.
  7. Repeat with remaining ingredients.
Recipe Notes

Filed Under: Recipes Tagged With: avocado, bean, beans, lunch, Vegetarian, wrap

Newest Recipes

  • Balsamic Chicken and Spinach Salad
  • Blackberry Mocktail
  • Chicken, Mushroom and Caramelized Onion Flatbread
  • Roasted Veggie Barley Bowl
  • Shakshuka

Recipes to Try

  • Main Dishes
    • Beef Recipes
    • Chicken Recipes
    • Turkey Recipes
    • Pork Recipes
    • Seafood Recipes
    • Vegetarian Recipes
    • Salad Recipes
  • Side Dish Recipes
  • Snack Recipes
  • Dessert Recipes
  • Kid Friendly Recipes
  • All Recipes

Sign up for our newsletter to get new recipes & tips!

Sign Up Now

AgriLife Extension logo

  • Compact with Texans
  • Privacy and Security
  • Accessibility Policy
  • State Link Policy
  • Statewide Search
  • Veterans Benefits
  • Military Families
  • Risk, Fraud & Misconduct Hotline
  • Texas Homeland Security
  • Texas Veterans Portal
  • Equal Opportunity
  • Open Records/Public Information
Texas A&M University System Member