Cucumber Chicken Pita Wraps (low carb & high protein)
Recipe By
Anonymous UserPrep Time
10 mins
Cook Time
20 mins
This chicken pita wrap recipe is on repeat in my house for the easiest lunch. I prep the chicken ahead of time, so these come together in less than 10 minutes – and each wrap packs 31g of protein.
The chicken is marinated in a simple savory sauce that keeps it juicy and tender, and the cucumber dill salad adds the perfect fresh, crunchy element. Joseph’s Lavash pita ties it all together with great macros and way fewer calories than a standard wrap.
Try the cucumber salad and chicken with a Mediterranean chicken bowl or Mediterranean chopped salad bowls. These wraps are perfect meal prep material. Check out more high protein lunch ideas that travel just as well.
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Why you’ll love this recipe
- 31 calories per pita to keep you full for hours.
- Comes together in ten minutes using prepped chicken.
- Everyone can build their own by adding their favorite toppings.
Ingredients and Substitutions:
These are the main ingredients and substitutions for these chicken pita wraps. See the recipe card below for the full ingredient list and instructions.
Chicken Tenderloins
Chicken pita wraps can be made with any type of meat but I love these chicken tenderloins because they’re easy to make and you can make a bunch and use it for other things. You can also use my blackened chicken or a rotisserie chicken for a quicker option.
English Cucumbers
English are the best for this because they have less seeds and are larger than any other variety.
Plain Greek Yogurt:
I used 0% but you can use full-fat if you want a richer dressing. Using Greek yogurt in your tzatziki dressing saves a lot of fat you’d get from mayo-only based dressings.
Avocado Mayonnaise
We use just a little bit of this to make our dressing a little richer. You can use any type of mayo.
Joseph’s Lavash Pita
Any type of pita is fine but Joseph’s saves about 40 calories and has a little more fiber than a traditional pita wrap.
Other ways to serve this chicken pita wrap
- Bowl version (skip the pita, serve everything over greens or rice – full low-carb option).
- Build-your-own family dinner setup (great for picky kids – everyone assembles their own).
- Pair with Broccoli Crunch Salad for a full meal prep combo.
- For a full Mediterranean night, serve alongside Mediterranean Chicken Meatball Bowls.
Dietary Modifications
- For gluten-free, use a gluten-free wrap and use coconut aminos in place of the soy sauce.
- For dairy-free, use a dairy-free mayo and dairy-free yogurt for the cucumber salad dressing.
Tips on how to make this chicken pita wrap recipe
- Warming the pita the right way. A cold pita cracks when you fold it. Microwave 20–30 seconds wrapped in a damp paper towel OR heat in a dry skillet 30 seconds per side. This is the step most people skip and then blame the pita.
- The sauce-first trick. Spread Greek yogurt sauce or hummus on the pita before adding anything else. It acts as a moisture barrier so the bread doesn’t get soggy from the veggies. This is what I do if not eating this right away.
- Crunchy salad vs soft. This salad is great served right away for a nice and crunchy side or topping. You can also let it set in the refrigerator for a little for the flavors to meld but the cucumber will get softer so it’s personal preference here, both ways are delicious.
Recipe FAQs
Store leftovers in an airtight container in the refrigerator for up to 4 days. Assemble when ready to enjoy.
Serve your dill salad on top of a salad, add to a rice bowl or add to wraps and sandwiches. When I want something crunchy, I just eat this as is!
Joseph’s Bakery Flax, Oat, Bran & Whole Wheat Pitas are a macro-friendly favorite – each pita has fewer calories and more fiber than standard pita. Look for pitas under 100 calories each. Warm them in a dry skillet or microwave wrapped in a damp paper towel so they fold without cracking.
Store all components separately and assemble right before eating. If meal prepping, pack the salad in a small container on the side.
Yes – prep the chicken and salad up to 4 days ahead and refrigerate in separate airtight containers. Store your chopped veggies separately too. Assemble each wrap fresh to keep the pita from getting soggy. This is a perfect grab-and-go lunch prep.
A simple Greek yogurt tzatziki-style sauce is a great addition to this. Use the one from my Greek Chicken Meatball Bowls, it adds creaminess and protein without spiking calories. Hummus also works as a spread for a slightly higher-fat, higher-fiber option. Avoid heavy mayo-based sauces to keep macros lean.
It is already perfectly low card using the Joseph’s wrap but you could also skip the bread entirely and serve everything in a lettuce wrap or over a salad for a bowl version.
Check out our other easy recipes!
Chicken Pita Wraps
Ingredients
For the Chicken
- ▢ 1 1/2 lbs. chicken tenderloins
- ▢ 2 Tbsp. soy sauce
- ▢ 1 Tbsp. olive oil
- ▢ 1 Tbsp. spicy brown mustard
- ▢ 1/4 tsp. garlic powder
- ▢ 1/4 tsp. ground ginger
For the Cucumber Salad
- ▢ 2 large English cucumbers, thinly sliced
- ▢ 1/4 cup red onion, finely chopped
- ▢ 1/4 cup plain Greek yogurt, 0%
- ▢ 2 Tbsp. avocado mayonnaise
- ▢ 1 tsp. Dijon mustard
- ▢ 1 Tbsp. apple cider vinegar (or lemon juice)
- ▢ 2 Tbsp. fresh dill, roughly chopped
- ▢ 2 whole hard boiled eggs, roughly chopped
- ▢ salt and black pepper, to taste
For the Wraps
- ▢ Joseph's Lavash Pitas
- ▢ leafy green lettuce
- ▢ sliced tomatoes
Instructions
- Remove the tendon from the tenderloin by grabbing it with a paper towel and placing it between the spokes of a fork and pulling down (see step by step images).
- Place the tenderloins in a sealable container and add the soy sauce, olive oil, spicy brown mustard, garlic powder and ground ginger. Put the lid on and shake so everything is evenly covered. Let set overnight OR just be sure to let it marinate while you preheat the oven.
- Preheat the oven to 350 degrees Fahrenheit. Spray a baking sheet with olive oil spray or nonstick spray. Remove the tenderloins from the marinade dish and add them to the pan in a even layer.
- Place in the oven and bake for 15-17 minutes or until cooked through and no longer pink. Internal temperature should reach 165 degrees Fahrenheit with a meat thermometer for safety.
- While the chicken cooks, toss sliced cucumbers with a pinch of salt and let sit 10–15 minutes. Pat dry with paper towels to remove excess water. This keeps it creamy, not soupy.
- In a bowl, whisk together Greek yogurt, mayo, Dijon, vinegar, dill, salt, and pepper. Add cucumbers and red onion to the dressing. Fold gently until everything is coated. Gently fold in the chopped hard-boiled egg. Taste and adjust salt and pepper as needed.
- Once the chicken is cooked, warm a pita in the microwave for 10 seconds, top with leafy green lettuce, 3 oz. cooked chicken tenderloins and 100 grams of cucumber salad. Add a little drizzle of the juice from the salad. Fold in half and enjoy!
Notes
- Per Pita Wrap: 1 pita, 3 oz. cooked chicken, 100 grams cucumber salad.
- Nutritional information is an estimate and will vary with substitutions.
- For low calorie use the 60 calorie Joseph’s flax pitas.
Nutrition
Ingredients
- 1 1/2 lbs. chicken tenderloins
- 2 Tbsp. soy sauce
- 1 Tbsp. olive oil
- 1 Tbsp. spicy brown mustard
- 1/4 tsp. garlic powder
- 1/4 tsp. ground ginger
- 2 large English cucumbers, thinly sliced
- 1/4 cup red onion, finely chopped
- 1/4 cup plain Greek yogurt, 0%
- 2 Tbsp. avocado mayonnaise
- 1 tsp. Dijon mustard
- 1 Tbsp. apple cider vinegar (or lemon juice)
- 2 Tbsp. fresh dill, roughly chopped
- 2 whole hard boiled eggs, roughly chopped
- salt and black pepper, to taste
- Joseph's Lavash Pitas
- leafy green lettuce
- sliced tomatoes
Instructions
Remove the tendon from the tenderloin by grabbing it with a paper towel and placing it between the spokes of a fork and pulling down (see step by step images).
Place the tenderloins in a sealable container and add the soy sauce, olive oil, spicy brown mustard, garlic powder and ground ginger. Put the lid on and shake so everything is evenly covered. Let set overnight OR just be sure to let it marinate while you preheat the oven.
Preheat the oven to 350 degrees Fahrenheit. Spray a baking sheet with olive oil spray or nonstick spray. Remove the tenderloins from the marinade dish and add them to the pan in a even layer.
Place in the oven and bake for 15-17 minutes or until cooked through and no longer pink. Internal temperature should reach 165 degrees Fahrenheit with a meat thermometer for safety.
While the chicken cooks, toss sliced cucumbers with a pinch of salt and let sit 10–15 minutes. Pat dry with paper towels to remove excess water. This keeps it creamy, not soupy.
In a bowl, whisk together Greek yogurt, mayo, Dijon, vinegar, dill, salt, and pepper. Add cucumbers and red onion to the dressing. Fold gently until everything is coated. Gently fold in the chopped hard-boiled egg. Taste and adjust salt and pepper as needed.
Once the chicken is cooked, warm a pita in the microwave for 10 seconds, top with leafy green lettuce, 3 oz. cooked chicken tenderloins and 100 grams of cucumber salad. Add a little drizzle of the juice from the salad. Fold in half and enjoy!
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