This Chicken Salad Protein Wrap is a tasty and healthy meal perfect for lunch! It’s packed with seasoned chicken, crunchy veggies, and creamy dressing, all wrapped snugly in a soft tortilla.
Honestly, who doesn’t love a wrap? It’s like a burrito that thinks it’s fancy! I often pack these for picnics because they’re easy to carry and eat. Yum!
Making this wrap is super simple! Just mix everything together, scoop it into a tortilla, and roll it up. I love how it keeps me full and satisfied throughout the day!
Key Ingredients & Substitutions
Chicken: Cooked chicken breasts are perfect here. You can use rotisserie chicken for convenience or any leftover cooked chicken. If you’re vegetarian, try chickpeas or tofu as substitutes.
Greek Yogurt: This adds creaminess and protein. If you’re looking for a lighter option, you can use low-fat mayo or a non-dairy yogurt alternative.
Roasted Red Bell Peppers: They give a nice sweetness and color. Fresh bell peppers can work too, or try sun-dried tomatoes for a different flavor.
Spinach: Fresh spinach adds nutrients and crunch. Kale or arugula are great substitutes, or opt for mixed greens for variety.
How Do You Ensure Your Wrap Doesn’t Fall Apart?
The key to a great wrap is how you roll it up! Start by laying out your tortilla flat and evenly distributing the filling, leaving space at the edges.
- Fold in the sides first to keep the filling secure.
- Then, tightly roll from the bottom up, tucking the ingredients in as you go.
- Use a toothpick if needed to hold it together while you slice it.
It’s all about getting a snug roll; this way, each bite has all the yummy goodness inside without any mess! Enjoy your Chicken Salad Protein Wrap!
Chicken Salad Protein Wrap
Ingredients You’ll Need:
- 2 large cooked chicken breasts, chopped into bite-sized pieces (about 2 cups)
- 1/4 cup plain Greek yogurt (for creaminess and protein)
- 2 tbsp mayonnaise
- 1 tbsp Dijon mustard
- 1/2 cup diced roasted red bell peppers
- 1/4 cup sliced green onions or scallions
- 1/4 cup chopped spinach or mixed greens
- Salt and black pepper, to taste
- 1/2 tsp smoked paprika (optional)
- 2 large low-carb or whole wheat tortillas (10 inch)
- Optional: A squeeze of lemon juice
- Optional: A pinch of garlic powder or dried herbs like thyme or parsley
How Much Time Will You Need?
This Chicken Salad Protein Wrap takes about 15 minutes to prepare. It’s a quick and easy meal that’s perfect for a busy lunch or dinner!
Step-by-Step Instructions:
1. Mix the Dressing:
In a medium bowl, combine the plain Greek yogurt, mayonnaise, and Dijon mustard. Stir these together well until the mixture is smooth and creamy.
2. Add the Chicken and Veggies:
Next, add in the chopped chicken breasts, diced roasted red bell peppers, sliced green onions, and chopped spinach (or mixed greens). Mix everything together gently until all the ingredients are evenly coated with the dressing.
3. Season to Taste:
Now it’s time to add some flavor! Season the mixture with salt, black pepper, and smoked paprika (if using). You can also add a pinch of garlic powder or herbs for extra flavor. If you like a bit of tanginess, squeeze in some lemon juice and give it another stir.
4. Prepare the Tortillas:
Lay out your tortillas on a clean, flat surface. Make sure they’re ready to hold all that delicious filling!
5. Fill and Roll:
Divide the chicken salad mixture evenly between the two tortillas, placing it in the center of each one. Fold in the sides of the tortilla and then roll it up tightly from the bottom to the top. Make sure to tuck the filling in as you roll!
6. Cut and Serve:
Once you’ve rolled your wraps, cut each one in half diagonally. You can serve them right away or if you prefer, wrap them tightly in plastic wrap and pop them in the fridge for a couple of hours to let the flavors meld.
Enjoy your tasty and protein-packed Chicken Salad Protein Wrap as a satisfying meal at home, or take it with you for lunch on the go!
Can I Use Leftover Chicken for This Wrap?
Absolutely! Leftover rotisserie chicken or any previously cooked chicken works perfectly for this recipe. Just make sure it’s chopped into bite-sized pieces for easy mixing.
Can I Make This Wrap Vegetarian?
Yes, you can easily make it vegetarian by substituting the chicken with chickpeas, tofu, or even a mix of your favorite vegetables. Just adjust the seasonings to your liking!
How Do I Store Leftovers?
Store any leftover wraps in an airtight container in the refrigerator for up to 2 days. If they’re already wrapped, make sure to wrap them tightly in plastic wrap to keep them fresh.
Can I Prepare This Wrap Ahead of Time?
Definitely! You can make the chicken salad mixture a day in advance and store it in the fridge. Just assemble the wraps right before you’re ready to eat, so the tortillas stay fresh and don’t get soggy.
