Healthy Chicken Salad Wraps
These wraps are high in protein, crunchy, fresh, and easy to meal-prep. The filling uses a lighter yogurt-based dressing instead of heavy mayo.
Ingredients (Makes 4 wraps)
For the chicken salad
- 2 cups cooked chicken breast, shredded or diced
- 1/3 cup plain Greek yogurt
- 2 tbsp light mayonnaise (optional, for extra creaminess)
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- 1/2 tsp garlic powder
- Salt and black pepper to taste
Crunch & flavor add-ins
- 1 celery stalk, finely chopped
- 1/4 cup red onion, finely diced
- 1/4 cup red bell pepper, diced
- 2 tbsp chopped parsley or cilantro
- Optional:
- sliced grapes or diced apple for sweetness
- chopped walnuts or almonds
- chili flakes for heat
For assembling
- 4 whole wheat tortillas or wraps
- 1–2 cups lettuce, spinach, or mixed greens
- Sliced cucumber or avocado (optional)
Instructions
1. Prepare the dressing
In a large bowl, mix:
- Greek yogurt
- mayonnaise
- Dijon mustard
- lemon juice
- garlic powder
- salt and pepper
Stir until smooth.
2. Make the chicken salad
Add:
- cooked chicken
- celery
- onion
- bell pepper
- herbs
Mix well until evenly coated.
Taste and adjust seasoning. Add extra lemon juice if you want it brighter.
3. Warm the wraps
Heat tortillas for about 10–15 seconds in a dry pan or microwave. This helps prevent cracking.
4. Assemble
Layer each wrap with:
- greens
- chicken salad
- optional avocado/cucumber
Do not overfill.
5. Wrap tightly
Fold in the sides, then roll from the bottom upward tightly.
You can:
- serve immediately
- toast in a pan for 1–2 minutes per side
- wrap in foil for lunch prep
Nutrition (Approx. per wrap)
Depends on ingredients used, but roughly:
- Protein: 28–35g
- Calories: 320–420
- Fiber: 6–9g
Healthy Variations
Mediterranean Style
Add:
- cucumber
- olives
- feta cheese
- oregano
Spicy Version
Add:
- hot sauce
- jalapeños
- smoked paprika
Low-Carb Option
Skip tortillas and use large lettuce leaves instead.
Serving Ideas
Serve with:
- roasted sweet potato wedges
- fruit salad
- vegetable soup
- baked chickpeas
