Last Updated on January 1, 2025 by Arif Chowdhury
If you’re looking for a light, refreshing meal that packs a flavor punch, these Mediterranean Chicken and Jackfruit Lettuce Wraps are calling your name! Imagine juicy grilled chicken paired with crunchy cucumbers, tender jackfruit, briny olives, and creamy feta cheese—all wrapped up in crisp lettuce cups.
This dish not only tantalizes your taste buds but also supports your weight loss goals with its wholesome ingredients.
Let’s explore the benefits of this meal, go through the recipe step-by-step, and discover why it’s a delightful addition to your menu!
Why Choose Mediterranean Chicken and Jackfruit Lettuce Wraps?
When it comes to healthy eating, it’s essential to find meals that are both satisfying and nutritious. Here’s why these wraps stand out:
- Lean Protein Source: Chicken is a fantastic source of lean protein, which is essential for muscle maintenance and weight management. A 3-ounce serving of grilled chicken breast contains about 26 grams of protein and only 140 calories, helping you feel full longer.
- Nutrient-Rich Ingredients: Jackfruit is a unique addition that’s not only low in calories but also high in fiber. One cup of raw jackfruit contains about 155 calories and 2.5 grams of fiber, which aids in digestion and promotes a feeling of fullness.
- Healthy Fats and Flavorful Additions: Olives and feta cheese add healthy fats and a burst of flavor. Olives are rich in monounsaturated fats, which are beneficial for heart health. Research has shown that diets high in healthy fats can lead to better weight management.
Fun Fact:
Did you know that jackfruit is often used as a meat substitute in vegan and vegetarian dishes? Its texture mimics pulled pork when cooked, making it a versatile ingredient!
Ingredients You’ll Need
To prepare Mediterranean Chicken and Jackfruit Lettuce Wraps, gather the following ingredients:
For the Wraps:
- 1 lb boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup ripe jackfruit, drained and diced
- 1 medium cucumber, diced
- 1/2 cup pitted olives, sliced
- 1/2 cup feta cheese, crumbled
- 1 head of romaine or butter lettuce, leaves separated
For the Dressing:
- 1/4 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
- Salt and pepper to taste
Step-by-Step Cooking Instructions
Step 1: Marinate the Chicken (10 minutes)
- Prepare the Marinade: In a small bowl, mix together olive oil, garlic powder, onion powder, dried oregano, salt, and pepper.
- Marinate the Chicken: Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, ensuring it’s well-coated. Let it marinate for at least 15-30 minutes in the refrigerator. If you have time, marinating for a few hours will enhance the flavor.
Step 2: Grill the Chicken (15-20 minutes)
- Preheat the Grill: Preheat your grill or grill pan over medium-high heat.
- Grill the Chicken: Remove the chicken from the marinade and place it on the grill. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- Rest the Chicken: Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing it into bite-sized pieces.
Step 3: Prepare the Filling (10 minutes)
- Combine Ingredients: In a large mixing bowl, combine the diced jackfruit, diced cucumber, sliced olives, and crumbled feta cheese.
- Toss Gently: Toss everything together until well mixed. This colorful mixture will be the star of your lettuce wraps!
Step 4: Make the Dressing (5 minutes)
Combine Dressing Ingredients: In a small bowl, whisk together the Greek yogurt, lemon juice, chopped dill, salt, and pepper until smooth. This creamy dressing adds a refreshing touch to your wraps.
Step 5: Assemble the Wraps (5 minutes)
- Prepare Lettuce Cups: Take a large lettuce leaf and place a generous spoonful of the chicken and jackfruit mixture in the center.
- Drizzle with Dressing: Drizzle some of the yogurt dressing on top of the filling.
- Wrap and Serve: Fold the lettuce leaf over the filling to create a wrap. Serve immediately and enjoy the crunch!
Nutritional Benefits of Mediterranean Chicken and Jackfruit Lettuce Wraps
Let’s take a closer look at the nutritional benefits of this delicious dish:
1. Rich in Vitamins and Minerals
The combination of fresh vegetables and herbs in these wraps provides a wealth of vitamins and minerals. For instance, cucumbers are hydrating and low in calories, while dill adds antioxidants and has been linked to digestive health.
2. High Fiber Content
Jackfruit and cucumbers contribute to the fiber content of this dish. Dietary fiber is essential for digestive health and can help regulate blood sugar levels.
A study published in the Journal of Nutrition found that increasing fiber intake can lead to improved weight management and overall health.
3. Healthy Fats
The olives and feta cheese in this recipe provide healthy fats that are important for heart health. Research indicates that incorporating healthy fats into your diet can help reduce the risk of heart disease and improve cholesterol levels.
Tips for Making the Best Mediterranean Chicken and Jackfruit Lettuce Wraps
- Use Fresh Ingredients: Fresh produce will enhance the flavor and texture of your wraps. Look for ripe jackfruit and crisp lettuce for the best results.
- Customize the Filling: Feel free to get creative with the filling! You can add other vegetables like bell peppers or roasted red peppers for added flavor and nutrients.
- Make Ahead: You can prepare the chicken and filling in advance. Just assemble the wraps right before serving to keep the lettuce crisp.
Variations to Try
This recipe is versatile, and you can easily switch things up to keep it fresh! Here are a few variations you might enjoy:
- Add More Protein: For an extra protein boost, consider adding chickpeas or quinoa to the filling.
- Spice It Up: If you enjoy a little heat, add diced jalapeños or a sprinkle of red pepper flakes to the chicken marinade.
- Use Different Greens: While romaine or butter lettuce works beautifully, you can also try collard greens or Swiss chard for a heartier wrap.
A Flavorful and Nutritious Meal
Mediterranean Chicken and Jackfruit Lettuce Wraps are more than just a meal; they’re a celebration of fresh flavors and wholesome ingredients that make healthy eating enjoyable.
With their satisfying crunch and hearty filling, these wraps are perfect for a light lunch or dinner. Whether you’re looking to impress guests or simply want a quick weeknight meal, this recipe ticks all the boxes.
So grab your ingredients, fire up the grill, and savor every bite of this delicious, nutritious dish!