Healthy Chicken Wraps with crunchy veggies, herby yogurt sauce, and whole-wheat tortillas — bright, satisfying, and ready in about 25 minutes.
⏱ Recipe Information
- Prep time: 10 minutes Cook time: 12–15 minutes Total time: ~25 minutes Servings: 4 wraps
- Calories: ~450 kcal per wrap Cuisine: Modern healthy Difficulty: Easy
Healthy Chicken Wraps : Juicy spiced chicken, crisp veggies, and a cooling yogurt–herb sauce tucked into whole-wheat tortillas. Perfect for quick lunches, light dinners, and meal prep.
Ingredients
Chicken:
- 600 g boneless skinless chicken breasts or thighs, thinly sliced
- 1 tbsp olive oil
- 1 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp cumin
- 1/2 tsp salt, 1/4 tsp black pepper
- 1 tbsp lemon juice
Herby Yogurt Sauce:
- 3/4 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 small garlic clove, grated
- 2 tbsp chopped herbs (parsley, dill, or cilantro)
- Pinch of salt, splash of water to loosen
Wraps & Veggies:
- 4 whole-wheat tortillas (25–28 cm)
- 1 cup romaine or mixed greens, shredded
- 1 small cucumber, matchsticks
- 1 medium carrot, grated or matchsticks
- 1/2 red bell pepper, thinly sliced
- Optional: 1 small avocado, sliced
Instructions
- Mix sauce: Whisk yogurt, lemon, oil, garlic, herbs, salt; thin with water to drizzleable. Chill.
- Cook chicken: Toss chicken with oil, spices, salt, pepper, lemon. Sauté over medium-high 6–8 minutes until cooked and lightly browned.
- Warm tortillas: Briefly warm each tortilla in a dry pan to soften.
- Assemble: Layer greens, veggies, chicken, spoon yogurt sauce. Fold sides and roll tightly. Halve and serve.
🥗 Chef’s Bonus Twist
Spicy option: Add 1 tsp harissa or sriracha to the yogurt sauce.
Extra crunch: Add shredded red cabbage or toasted seeds.
Low-carb: Use large lettuce leaves instead of tortillas.
Substitutions
- Protein: Turkey breast, canned chickpeas, or tofu strips.
- Dairy-free: Use coconut yogurt or tahini-lemon sauce.
- Wrap: Spinach or tomato tortillas, or gluten-free wraps.
Storage & Meal Prep
- Fridge: Chicken up to 3 days; store sauce and veggies separately for best texture.
- Wrap ahead: Assemble up to 1 day; keep sauce separate to avoid sogginess.
- Reheat: Warm chicken briefly in a pan; do not heat the sauce.
Nutrition Advice
- Protein per wrap: ~30 g with chicken breast.
- Lighter sauce: Use 0% Greek yogurt; thin with lemon water.
- Fiber boost: Whole-wheat tortillas + extra veggies.
- Sodium: Season chicken with herbs and lemon; avoid oversalting the sauce.
Average Cost (U.S. market)
- Chicken (600 g): $6–10
- Yogurt + herbs + pantry: $3–5
- Whole-wheat tortillas (pack): $2–4
- Veg mix: $4–7
- Estimated total: $15–26 (makes 4 wraps) • $4–7 per wrap
Prices vary by region and brand; estimate for guidance only.
Nutrition & Health (approx. per wrap)
- ~450 kcal • Protein 28–32 g • Carbs 40–50 g • Fat 12–16 g
- Macros vary with tortilla size and sauce amount.
Frequently Asked Questions
Can I use rotisserie chicken?
Yes — shred and warm briefly; season to taste.
Gluten-free?
Use certified GF tortillas or lettuce wraps.
Make ahead?
Keep sauce and veg separate; assemble day-of for best crunch.
Light, crunchy, and high-protein — these wraps keep lunches exciting all week.
