Veggie-packed chicken wraps are the ultimate combination of flavor, nutrition, and convenience. These wraps are perfect for a quick lunch, dinner, or even meal prep, offering a balance of lean protein, fresh vegetables, and satisfying textures. Packed with vibrant veggies, tender chicken, and a creamy, tangy dressing, they’re as versatile as they are tasty. Whether you’re looking to incorporate more vegetables into your diet or simply want a handheld meal that delivers on taste and nutrition, veggie-packed chicken wraps are an excellent choice. They can be customized with your favorite ingredients, making them a hit for kids and adults alike. Let’s explore the recipe in detail to make these wraps a regular feature on your table.
Ingredients
For the Chicken:
- 2 medium chicken breasts (about 1 lb), cooked and shredded or diced
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
- Salt to taste
For the Wrap Filling:
- 4 large whole-grain tortillas (or wraps of choice)
- 1 cup romaine lettuce, shredded
- 1/2 cup cherry tomatoes, halved
- 1/2 cup red bell pepper, thinly sliced
- 1/2 cup cucumber, julienned
- 1/4 cup red onion, thinly sliced
- 1 medium avocado, sliced or mashed
- 1/4 cup shredded cheese (optional, cheddar or mozzarella)
For the Dressing:
- 1/4 cup Greek yogurt or mayonnaise
- 1 tablespoon olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- 1 tablespoon lemon juice
- 1 small garlic clove, minced
- Salt and pepper to taste
Preparation
Step 1: Prepare the Chicken
Heat olive oil in a skillet over medium heat. Add shredded or diced chicken and season it with smoked paprika, garlic powder, onion powder, oregano, black pepper, and salt. Stir well to coat the chicken evenly with the spices. Cook for 5–7 minutes, stirring occasionally, until the chicken is heated through and slightly crispy around the edges. Remove from heat and set aside.
Step 2: Make the Dressing
In a small bowl, whisk together Greek yogurt or mayonnaise, olive oil, Dijon mustard, honey or maple syrup, lemon juice, minced garlic, salt, and pepper. Adjust the seasoning to taste and set aside.
Step 3: Prepare the Veggies
Wash and prep the vegetables. Shred the lettuce, halve the cherry tomatoes, slice the red bell pepper and onion, julienne the cucumber, and slice or mash the avocado. Arrange the veggies in separate bowls or on a large platter for easy assembly.
Step 4: Warm the Tortillas
Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until they’re soft and pliable. Alternatively, you can wrap them in foil and warm them in the oven at 300°F (150°C) for 5 minutes.
Step 5: Assemble the Wraps
Lay a warm tortilla flat on a clean surface. Spread 1–2 tablespoons of dressing evenly over the tortilla. Add a layer of shredded lettuce, followed by a portion of seasoned chicken. Top with cherry tomatoes, red bell pepper, cucumber, red onion, and avocado slices. Sprinkle with shredded cheese if desired.
Step 6: Fold and Serve
To fold the wrap, start by folding the sides inward, then roll it up tightly from the bottom. Secure the wrap with a toothpick if needed. Serve immediately or wrap in parchment paper for on-the-go meals.
Variation
For a low-carb option, use lettuce leaves or collard greens as the wrap base. Substitute chicken with grilled shrimp, turkey, or tofu for a protein alternative. Add roasted chickpeas or quinoa for extra texture and nutrition. Customize the dressing with a spicy kick by adding sriracha or cayenne pepper. Include additional veggies such as shredded carrots, zucchini ribbons, or roasted eggplant for a unique twist.
Cooking Note
Use pre-cooked or rotisserie chicken to save time. If you prefer grilled chicken, marinate the chicken breasts in olive oil, garlic, and herbs for 20 minutes before grilling. Ensure the vegetables are fresh and crisp for the best texture. Warm the tortillas just before assembling to prevent them from cracking.
Serving Suggestions
Serve veggie-packed chicken wraps with a side of sweet potato fries, a fresh fruit salad, or a light soup for a complete meal. Pair them with a refreshing drink like iced tea, lemonade, or sparkling water infused with citrus and mint. For gatherings, set up a DIY wrap station where everyone can customize their wraps to their liking.
Tips
Chop the vegetables uniformly for even distribution in each bite. Use a sharp knife or mandoline for precise slicing. Prepare all components in advance and assemble the wraps just before serving to maintain freshness. Store leftover filling and dressing in separate airtight containers in the refrigerator for up to 3 days.
Prep Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Nutritional Information (Per Wrap):
Calories: ~350
Protein: ~28g
Sodium: ~500mg
FAQs
Q1: Can I make these wraps ahead of time? Yes, you can prepare the filling and store it in the refrigerator for up to 3 days. Assemble the wraps just before serving to avoid sogginess.
Q2: Are these wraps gluten-free? You can make them gluten-free by using gluten-free tortillas or lettuce leaves as the wrap base.
Q3: Can I add a sauce instead of the dressing? Absolutely. Hummus, tzatziki, or a spicy chipotle sauce are great alternatives to the dressing.
Q4: What’s the best way to reheat the chicken? Reheat the chicken in a skillet over low heat with a splash of water or broth to keep it moist.
Q5: Can I freeze these wraps? It’s best to freeze the chicken and veggies separately. Assemble the wraps fresh for the best texture and flavor.
Conclusion
Veggie-packed chicken wraps are a simple yet flavorful way to enjoy a nutritious meal on the go. With their balance of lean protein, fresh vegetables, and a creamy dressing, they’re versatile enough for any occasion. Perfect as a lunchbox option, a family dinner, or even a picnic meal, these wraps deliver satisfaction in every bite. By customizing the ingredients and experimenting with flavors, you can create endless variations to suit your preferences. So, roll up your sleeves and give these wraps a try—they’re sure to become a favorite in your recipe repertoire!