This healthy chicken wrap is one of the easiest recipes you can make. In fact, I think it barely qualifies as a recipe. Once you prep all your ingredients, you wrap them in a soft tortilla and suddenly your lunch or supper time becomes a delicious adventure.
My family and I eat them often as these simple chicken wraps are one of our favourite recipes in the meal rotation. We would happily eat them every day if I were to make them that often.
But I’m curious. What are your go-to ingredients for the perfect chicken wrap recipe? Please share your culinary secrets in the comment section below.
Good To Know
Lettuce is one of the brain’s best friends, packed with folate, which is a fantastic B-vitamin that boosts cognitive function and mental clarity. Even more, its high antioxidant content protects the brain from inflammation.
Bell peppers are rich in antioxidants such as vitamin C and carotenoids. They are also a rich source of vitamin B6 and folate that play an important role in neurotransmitter function and overall brain communication.
Black olives have monounsaturated fats and polyphenols that create a rockstar team to boost blood flow to the brain and keep inflammation at bay.
Substitutions
Consider substituting the chicken with turkey or grilled portobello mushrooms.
You could swap out the mayo with yogurt, hummus or a tahini-based sauce.
Make it
Gluten free – use gluten free tortillas.
Dairy free – omit the cheese.
Vegetarian – omit the chicken. You can use chickpeas or fried tofu instead.
Vegan – omit the chicken and the cheese. Use chickpeas or fried tofu instead of chicken. Use hummus instead of mayo.
Extra health points
Choose whole grain or whole wheat wraps instead of refined flour wraps. Whole grains provide more fiber and essential nutrients.
Include healthy fats like avocado slices or a drizzle of olive oil. These fats provide essential fatty acids that help absorb fat-soluble vitamins.
Flavor this quick chicken wrap with herbs and spices. Fresh herbs like cilantro, basil or parsley can add both flavor and nutrition.
Storing, freezing and reheating tips
Store
Wrap the healthy chicken wrap tightly in plastic wrap or aluminum foil to prevent air exposure. Place it in an airtight container or a resealable plastic bag to further protect it.
Store it in the fridge and consume it within a few hours for best quality.
Freeze
It’s possible to freeze a wrap tightly wrapped in tin foil to prevent freezer burn, but I don’t like to do so, as it can become a bit watery and mushy.
Watch how to make it step-by-step!
Easy and Delicious: Healthy Chicken Wrap for Quick Lunches
- Prep Time: 25 mins
- Cook Time: 0 mins (while you prep the rest of the ingredients)
- Total Time: 25 mins
- Yield: 4 wraps 1x
- Diet: Gluten Free
Description
Tender grilled chicken, crisp and vibrant vegetables and creamy cheese unite in a wholesome simple chicken wrap that bursts with flavour. Elevate your lunch with this healthy chicken wrap that’s not only delicious, but also quick and easy to assemble, making it the perfect choice for a satisfying meal on the go.
Ingredients
- 4 chicken breasts, grilled or boiled
- 8 lettuce leaves, chopped small
- 4 big tomatoes, diced
- 2 orange bell peppers, diced
- 1 cup black olives, sliced
- 2 cups cheese, grated
- 8 medium-sized gluten-free tortillas
- 4 tablespoons mayo
Optional:
- ketchup, mustard
Instructions
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To streamline the preparation process, start by cooking the chicken while simultaneously chopping the veggies and grating the cheese.
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Next, take one tortilla and spread mayo (or use hummus for a vegan or vegetarian twist) evenly across its surface.
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Add the lettuce to the middle of the tortilla.
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Top the cooked chicken (or use chickpeas or tofu for a vegan or vegetarian version) with the lettuce.
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Layer on the tomatoes and bell peppers on top of the chicken.
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Add the black olives.
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Generously sprinkle cheese over the entire tortilla.
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If you prefer, add a bit of ketchup and mustard.
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You can eat it right away or wrap it securely in tin foil or plastic wrap and refrigerate for a few hours.
Enjoy!
What To Cook Next
Let’s make a chicken salad recipe with grapes and pecans that is loaded with nutrients. It’s perfect for busy days and it keeps well in the fridge.
