This Chicken Salad Protein Wrap is a tasty way to enjoy a meal on the go! Packed with juicy chicken, crisp veggies, and creamy dressing, it’s both filling and refreshing.
I love how easy it is to whip up a few of these wraps for lunch. Plus, they make my taste buds dance without making me feel heavy—win-win! 🥳
Key Ingredients & Substitutions
Tortillas: I like using large flour tortillas for this wrap, as they’re soft and easy to roll. You can swap these for whole wheat or corn tortillas if you prefer a healthier or gluten-free option.
Chicken: Use leftover cooked chicken or rotisserie chicken for convenience. If you’re vegetarian, try chickpeas or tofu as a protein replacement!
Greek Yogurt/Mayo: I opt for Greek yogurt for a healthy twist. If you want creaminess without dairy, try avocado or hummus instead.
Veggies: Celery, red bell pepper, and red onion add crunch and flavor. Feel free to switch them out for whatever you have on hand, like cucumbers or carrots!
Greens: Fresh spinach or mixed greens are great to add nutrition. You can also use arugula for a peppery taste.
How Do I Roll a Wrap Properly?
Rolling a wrap neatly helps keep all the delicious filling inside, so here’s how to do it right:
- Lay your wrap flat, and place your filling in the center, leaving space at the edges.
- Fold the sides in toward the center, then start rolling from the bottom up.
- Keep it tight but not so tight that it bursts open. Tuck in the filling as you go.
- Once rolled, you can slice it in half to make it easier to handle!
Practice makes perfect, and soon you’ll roll like a pro!
How to Make a Chicken Salad Protein Wrap
Ingredients You’ll Need:
- 2 large flour tortillas or wraps
- 1 cup cooked chicken breast, chopped or shredded
- 1/4 cup plain Greek yogurt or mayonnaise
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped red bell pepper
- 1/4 cup finely chopped red onion
- 1/4 cup crumbled feta or cottage cheese (optional for extra protein)
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 1 cup fresh spinach or mixed greens
- 2 tbsp chopped fresh parsley or dill (optional)
- Juice of half a lemon
How Much Time Will You Need?
This recipe is quick and easy! You’ll need about 10 minutes for preparation and mixing the ingredients. If you decide to grill the wraps, add another 5-6 minutes. So, you can enjoy your delicious chicken salad wrap in about 15-20 minutes!
Step-by-Step Instructions:
1. Prepare the Dressing:
In a medium bowl, combine the Greek yogurt (or mayonnaise), Dijon mustard, garlic powder, lemon juice, salt, and pepper. Stir well until you create a smooth and creamy dressing.
2. Mix the Salad Filling:
Add in the chopped chicken, celery, red bell pepper, red onion, and optional crumbled feta or cottage cheese. If you’re using fresh herbs like parsley or dill, toss them in too! Mix everything together until all ingredients are well-coated with the dressing.
3. Assemble the Wraps:
Lay the tortillas flat on a clean surface. Divide the chicken salad mixture evenly between the two tortillas, placing it in the center. Then, top the filling with fresh spinach or mixed greens for a crunchy and healthy touch.
4. Roll It Up:
Carefully roll each tortilla tightly. Start from the bottom and fold in the sides as you go. This helps keep all the delicious filling secure inside the wrap!
5. Grill (Optional):
If you’d like a warm, crispy wrap, grill each wrap on a pan or sandwich press over medium heat for about 2-3 minutes per side. Look for golden grill marks to know they’re ready!
6. Slice & Serve:
Once your wraps are cooked, slice them in half diagonally. Serve your delicious Chicken Salad Protein Wraps with your favorite dipping sauce or a side salad for a complete meal. Enjoy!
Can I Use Leftover Chicken for This Recipe?
Absolutely! Leftover rotisserie chicken or any cooked chicken breast works perfectly. Just chop or shred it before adding it to the salad mix.
Can I Make This Ahead of Time?
Yes! You can prepare the chicken salad mixture in advance and store it in the fridge for up to 2 days. Just wrap the tortillas separately until you’re ready to assemble. This will keep the tortillas from getting soggy.
What Can I Substitute for Greek Yogurt?
If you want a different flavor or if you’re out of Greek yogurt, regular mayonnaise works well. You can also try avocado for a creamy, healthier twist!
How Do I Store Leftover Wraps?
Wrap any leftovers tightly in plastic wrap or store them in an airtight container in the fridge. They’ll stay fresh for about 1 day. Just keep in mind that they may get a bit soggy, so it’s best to eat them soon after making!
