Are you looking for a quick, easy, and nutritious meal that can be enjoyed on-the-go? Look no further than the humble chicken wrap! With its crispy tortilla, savory filling, and customizable ingredients, this classic dish has become a staple in many cuisines around the world. In this article, we’ll explore 20 delicious healthy chicken wrap recipes that are perfect for breakfast, lunch, dinner, or even as a snack.
From classic combinations like grilled chicken and avocado to international twists like Mediterranean hummus and Korean-style BBQ, these mouthwatering wraps are sure to satisfy your cravings and keep you fueled all day long. Whether you’re a busy professional on-the-go or a health-conscious individual looking for a quick and easy meal solution, we’ve got you covered with this diverse collection of recipes.
Grilled Chicken and Avocado Wrap
Savor the flavors of the Mediterranean with this refreshing grilled chicken and avocado wrap recipe.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, sliced
– 1 large flour tortilla
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh cilantro
– 1 lime, juiced
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat. Season chicken with salt and pepper. Grill for 5-6 minutes per side or until cooked through.
2. Meanwhile, toast the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
3. Assemble the wrap by spreading sliced avocado on the tortilla, followed by grilled chicken, crumbled feta cheese, and chopped cilantro.
4. Drizzle with lime juice and serve immediately.
Cooking Time: 15-20 minutes
Spicy Southwest Chicken Wrap
Spicy Southwest Chicken Wrap Recipe
This flavorful wrap is packed with juicy chicken, crispy tortilla, and a zesty sauce that will leave you wanting more.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into small pieces
– 1/2 cup lime juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– 8-10 tortillas
– Shredded cheese (Monterey Jack or Cheddar work well)
– Lettuce, tomatoes, avocado, and sour cream for toppings
Instructions:
1. In a large bowl, whisk together lime juice, olive oil, garlic, cumin, smoked paprika, salt, and pepper.
2. Add the chicken to the marinade and mix until coated. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat a grill or grill pan to medium-high heat. Remove the chicken from the marinade, letting any excess liquid drip off.
4. Grill the chicken for 5-7 minutes per side, or until cooked through.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble wraps by slicing grilled chicken, adding shredded cheese, lettuce, tomatoes, avocado, and sour cream.
Cooking Time: 15-20 minutes
Greek Yogurt Chicken Caesar Wrap
A refreshing twist on the classic chicken caesar wrap, this recipe combines the creaminess of Greek yogurt with the savory flavors of grilled chicken and crispy bacon.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 tablespoons olive oil
– 4 slices of bacon, cooked and crumbled
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– 1/4 cup chopped fresh parsley
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with salt, pepper, and olive oil. Grill for 5-6 minutes per side, or until cooked through.
3. In a small bowl, mix together Greek yogurt, lemon juice, and Dijon mustard.
4. Assemble the wrap by spreading the yogurt mixture on the tortilla, then topping with grilled chicken, crumbled bacon, and chopped parsley.
Cooking Time: 15-20 minutes
Mediterranean Chicken Hummus Wrap
A flavorful and nutritious wrap filled with the warmth of Mediterranean cuisine.
Ingredients:
– 1 boneless, skinless chicken breast
– 1/4 cup hummus
– 1 large flour tortilla
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season the chicken breast with salt and pepper.
3. Bake the chicken for 20-25 minutes, or until cooked through.
4. Spread the hummus on the tortilla, leaving a small border around the edges.
5. Top the hummus with mixed greens, red bell pepper, and crumbled feta cheese.
6. Slice the baked chicken into thin strips and add to the wrap.
7. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Asian-Inspired Chicken Lettuce Wrap
A flavorful and refreshing twist on the classic chicken wrap, this recipe combines juicy grilled chicken with crispy lettuce, crunchy veggies, and creamy sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp soy sauce
– 1 tbsp honey
– 1 tsp grated ginger
– 1/4 cup chopped scallions (green onions)
– 1 head of lettuce, leaves separated
– 1 cucumber, sliced
– 1 carrot, peeled and grated
– 2 tbsp peanut sauce (or store-bought)
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together soy sauce, honey, and ginger. Brush mixture on both sides of the chicken breast.
3. Grill the chicken for 5-6 minutes per side, or until cooked through.
4. Let the chicken rest for 5 minutes before slicing into thin strips.
5. Assemble wraps by placing a few slices of chicken onto a lettuce leaf, followed by cucumber, carrot, and scallions. Drizzle with peanut sauce and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Buffalo Chicken and Ranch Wrap
A flavorful twist on the classic chicken wrap, this Buffalo Chicken and Ranch Wrap combines spicy buffalo chicken with creamy ranch dressing and crunchy vegetables.
Ingredients:
– 1 pound cooked chicken breast, shredded
– 1/4 cup Frank’s RedHot sauce
– 2 tablespoons ranch dressing
– 1 large flour tortilla
– 1 cup mixed greens (lettuce, spinach)
– 1/2 cup diced cucumber
– 1/4 cup crumbled blue cheese
– 1 tablespoon chopped cilantro
Instructions:
1. In a medium bowl, combine chicken and Frank’s RedHot sauce. Mix until the chicken is well coated.
2. Spread ranch dressing on the tortilla, leaving a 1-inch border around edges.
3. Add the mixed greens, cucumber, blue cheese, and cilantro on top of the ranch dressing.
4. Place the Buffalo chicken mixture on one half of the tortilla.
5. Fold the other half over the filling to form a wrap.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
BBQ Chicken and Coleslaw Wrap
Get ready for a flavorful twist on the classic wrap! This BBQ chicken and coleslaw combo is sure to please even the pickiest eaters.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/4 cup BBQ sauce
– 2 tbsp olive oil
– 1 large flour tortilla
– Coleslaw (store-bought or homemade)
– Shredded cheddar cheese (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together BBQ sauce and olive oil. Brush mixture evenly onto both sides of the chicken breasts.
3. Grill chicken for 5-7 minutes per side, or until cooked through.
4. Meanwhile, warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble wrap by slicing grilled chicken into strips, then adding coleslaw and shredded cheese (if using). Roll up tightly and serve.
Cooking Time: 15-20 minutes
Spinach and Feta Stuffed Chicken Wrap
A flavorful twist on the classic chicken wrap, this recipe combines the richness of feta cheese with the nutty taste of spinach.
Ingredients:
– 1 boneless, skinless chicken breast
– 1/4 cup fresh spinach leaves
– 2 tablespoons crumbled feta cheese
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
– Optional toppings: red onion, cucumber, tomato, hummus
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, olive oil, lemon juice, salt, and pepper.
3. Lay the chicken breast flat and make a horizontal incision to create a pocket. Stuff the spinach-feta mixture inside the chicken.
4. Close the incision and secure with toothpicks if needed.
5. Wrap the stuffed chicken in the tortilla, leaving a small border around the edges.
6. Bake for 25-30 minutes or until the chicken is cooked through and the wrap is crispy.
7. Serve hot with your choice of toppings.
Cooking Time: 25-30 minutes
Teriyaki Chicken and Veggie Wrap
Get ready to wrap up a flavorful meal with this easy-to-make Teriyaki Chicken and Veggie Wrap recipe! Tender chicken, crunchy veggies, and savory teriyaki sauce all come together in one delicious package.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/4 cup teriyaki sauce
– 1 cup mixed veggies (bell peppers, carrots, snap peas)
– 2 large flour tortillas
– 1/4 cup shredded mozzarella cheese
– 1 tsp sesame seeds
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together teriyaki sauce and chicken breast. Marinate for at least 10 minutes.
3. Grill the marinated chicken until cooked through, about 5-6 minutes per side.
4. Meanwhile, sauté the mixed veggies in a separate pan with a little oil until tender-crisp, about 5 minutes.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
6. Assemble wraps by slicing grilled chicken, adding cooked veggies, mozzarella cheese, and sesame seeds.
Cooking Time: 15-20 minutes
Chicken Shawarma Wrap with Tzatziki
A classic Middle Eastern-inspired wrap filled with juicy chicken, crispy pita, and a refreshing dollop of tzatziki sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– 1 tsp paprika
– Salt and pepper to taste
– 4 pita breads
– Tzatziki sauce (store-bought or homemade)
– Lettuce, tomato, red onion, pickles, and sumac for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, whisk together olive oil, lemon juice, garlic, paprika, salt, and pepper. Add chicken and marinate for at least 30 minutes.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Warm pita breads by wrapping them in foil and heating on the grill for a few minutes.
5. Assemble wraps by slicing grilled chicken, adding tzatziki sauce, lettuce, tomato, red onion, pickles, and sumac.
Cooking Time: 20-25 minutes
Pesto Chicken and Sun-Dried Tomato Wrap
A flavorful wrap filled with tender chicken, creamy pesto, and sweet sun-dried tomatoes.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into thin strips
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup pesto sauce
– 1 cup mixed greens
– 1/2 cup crumbled feta cheese (optional)
– 6-8 sun-dried tomatoes, chopped
– 6 large tortilla wraps
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together olive oil, garlic, and pesto sauce.
3. Add chicken strips to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
4. Grill or bake chicken until cooked through, about 5-6 minutes per side.
5. Warm tortilla wraps in the oven for a few minutes.
6. Assemble wraps by spreading a layer of mixed greens, followed by chicken, sun-dried tomatoes, and feta cheese (if using).
7. Serve immediately and enjoy!
Cooking Time: Approximately 30-40 minutes
Black Bean and Chicken Wrap
This flavorful wrap combines the savory taste of chicken with the creamy texture of black beans, all wrapped up in a warm tortilla.
Ingredients:
– 1 boneless, skinless chicken breast
– 1/2 cup cooked black beans
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 large tortillas
– Shredded cheese (optional)
– Lettuce, tomato, and avocado (optional)
Instructions:
1. Grill or cook the chicken breast until cooked through.
2. In a pan, heat the olive oil over medium-high. Add the diced onion and cook until softened, about 3-4 minutes.
3. Add the garlic, cumin, salt, and pepper to the pan and stir for an additional minute.
4. Add the cooked black beans to the pan and stir to combine with the onion mixture.
5. Slice the grilled chicken into thin strips.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the wraps by placing a portion of the black bean mixture, sliced chicken, and shredded cheese (if using) onto each tortilla.
Cooking Time: Approximately 15-20 minutes
Avocado Lime Chicken Wrap
A refreshing twist on a classic wrap, this Avocado Lime Chicken Wrap combines the creaminess of avocado with the brightness of lime and the savory flavor of grilled chicken.
Ingredients:
– 1 boneless, skinless chicken breast
– 1 ripe avocado, mashed
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 large flour tortilla
– Salt and pepper to taste
– Optional toppings: mixed greens, diced tomatoes, shredded carrots
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. Season the chicken breast with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. In a small bowl, mix together the mashed avocado and lime juice.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Slice the grilled chicken into strips. Assemble the wrap by spreading the avocado-lime mixture on the tortilla, adding the chicken, and topping with your desired optional toppings.
Cooking Time: 15 minutes
Chicken and Mango Salsa Wrap
Combine the juiciness of grilled chicken with the sweetness of mango and spices for a flavor-packed wrap.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 ripe mango, diced
– 1/2 cup red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp olive oil
– 1 tsp ground cumin
– Salt and pepper to taste
– 4 large flour tortillas
– Shredded lettuce, diced tomatoes (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil, cumin, salt, and pepper. Brush both sides of the chicken with the marinade.
3. Grill the chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, combine mango, red onion, and jalapeño in a medium bowl.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Slice grilled chicken into thin strips and assemble wraps with salsa, lettuce, and tomatoes (if using).
7. Serve immediately.
Cooking Time: 15-20 minutes
Quinoa and Chicken Power Wrap
This recipe combines the nutty flavor of quinoa with the protein-packed goodness of chicken, all wrapped up in a convenient and healthy package.
Ingredients:
– 1 cup cooked quinoa
– 1 boneless, skinless chicken breast, cooked and diced
– 1/4 cup shredded cheddar cheese
– 1/4 cup chopped cilantro
– 1 tablespoon olive oil
– 2 large tortillas
– Salt and pepper to taste
Instructions:
1. In a small bowl, mix together quinoa, chicken, cheese, and cilantro.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Place one tortilla in the skillet and spoon about half of the quinoa mixture onto the center of the tortilla.
4. Fold the bottom edge up over the filling, then fold in the sides and roll the wrap into a neat package.
5. Repeat with the second tortilla and remaining filling.
6. Cook for 2-3 minutes or until the cheese is melted and the tortillas are crispy.
Cooking Time: 10 minutes
Chicken Fajita Wrap with Peppers
Satisfy your cravings with this flavorful and easy-to-make wrap, packed with tender chicken, crunchy peppers, and savory spices.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into thin strips
– 2 large bell peppers (any color), sliced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp cumin
– 1 tsp chili powder
– Salt and pepper to taste
– 4 small flour tortillas
– Optional toppings: shredded cheese, diced tomatoes, sour cream, cilantro
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Add olive oil, garlic, cumin, and chili powder. Cook for 1 minute.
3. Add chicken to the skillet; cook until browned, about 5-6 minutes.
4. Add sliced peppers to the skillet; cook until tender, about 5 minutes.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
6. Assemble wraps by placing cooked chicken and peppers onto each tortilla. Add optional toppings as desired.
Cooking Time: 15-18 minutes
Curry Chicken and Cucumber Wrap
Elevate your lunch game with this flavorful and refreshing wrap recipe. Crispy chicken, creamy curry sauce, crunchy cucumber, and fresh cilantro come together in perfect harmony.
Ingredients:
– 1 pound cooked chicken breast, shredded
– 1/2 cup curry sauce (homemade or store-bought)
– 1 large cucumber, peeled and thinly sliced
– 4 large flour tortillas
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the chicken, curry sauce, salt, and pepper. Mix well.
2. Heat a large skillet or griddle over medium-high heat. Add the chicken mixture and cook for 3-4 minutes, until heated through.
3. Meanwhile, place a tortilla on a flat surface. Arrange about 1/4 cup of cucumber slices along the center of the tortilla.
4. Spoon the chicken mixture over the cucumber.
5. Top with chopped cilantro and fold the bottom half of the tortilla up over the filling. Repeat with remaining ingredients.
Cooking Time: 15 minutes
Chicken and Kale Wrap with Tahini Dressing
This flavorful wrap combines the savory taste of grilled chicken, the earthy sweetness of kale, and the creamy richness of tahini dressing. A perfect blend of healthy ingredients wrapped in a crispy tortilla.
Ingredients:
• 1 lb boneless, skinless chicken breast
• 2 cups curly kale, stems removed and chopped
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste
• 4 large flour tortillas
• Tahini dressing (see below)
Tahini Dressing:
• 1/2 cup tahini paste
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 1/2 tsp salt
• 3 tbsp water
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, mix chicken with olive oil, garlic powder, salt, and pepper. Grill for 5-6 minutes per side or until cooked through.
3. Meanwhile, heat tortillas in the oven at 350°F (175°C) for 2-3 minutes.
4. In a pan, sauté chopped kale with a pinch of salt until slightly wilted.
5. Assemble wraps by spreading tahini dressing on each tortilla, followed by grilled chicken, wilted kale, and any additional toppings desired.
Cooking Time: 15-20 minutes
Sweet Potato and Chicken Wrap
Sweet Potato and Chicken Wrap Recipe
Get ready to wrap up a flavorful meal with this delicious combination of roasted sweet potatoes, juicy chicken, and fresh greens.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 lb boneless, skinless chicken breast, cut into strips
– 2 tbsp olive oil
– 1 tsp cumin
– 1/2 tsp paprika
– Salt and pepper to taste
– 4 whole wheat tortillas
– 1 cup shredded mixed greens (such as kale, spinach, and arugula)
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with 1 tbsp olive oil, cumin, paprika, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a separate pan, heat the remaining 1 tbsp olive oil over medium-high heat. Add chicken strips and cook for 5-6 minutes per side or until cooked through.
3. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble wraps by placing roasted sweet potato, cooked chicken, mixed greens, and feta cheese (if using) onto each tortilla.
Cooking Time: 35-40 minutes
Chicken and Roasted Red Pepper Wrap
A flavorful and healthy wrap that combines the richness of chicken with the sweetness of roasted red peppers.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into thin strips
– 2 large red bell peppers, seeded and sliced
– 2 tbsp olive oil
– 1 tsp cumin
– Salt and pepper to taste
– 4 large flour tortillas
– Shredded cheese (optional)
– Fresh cilantro leaves (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, whisk together chicken, olive oil, cumin, salt, and pepper.
3. Place the chicken mixture on a baking sheet lined with parchment paper and roast for 15-20 minutes or until cooked through.
4. Meanwhile, place the sliced red bell peppers on the same baking sheet as the chicken. Roast for an additional 10-12 minutes or until tender and lightly charred.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble wraps by placing cooked chicken, roasted red peppers, and shredded cheese (if using) onto each tortilla.
Cooking Time: 25-35 minutes
Summary
Get ready to wrap up deliciousness with these 20 healthy chicken wrap recipes! From classic combinations like grilled chicken and avocado to international inspirations like Mediterranean hummus and Asian-inspired lettuce wraps, there’s something for every meal. Indulge in spicy southwest flavors or cool down with refreshing tzatziki sauce. These easy-to-make wraps are packed with protein, veggies, and flavor, making them perfect for a quick lunch or dinner on-the-go. Discover your new favorite wrap recipe and start wrapping up the healthy goodness!
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