Chicken Wrap
Grilled chicken, fresh vegetables, and a creamy sauce wrapped in a soft flour tortilla. A clean, light lunch that's better than most fast-food versions and faster than ordering delivery. The key is well-seasoned chicken and a sauce that ties everything together.
Prep Time
19 min
Cook Time
16 min
Servings
4
Calories
586 cal
🛠 Interactive Recipe Tools — Use them right here on this page
Smart Servings Scaler
- Chicken500 g
- Tortilla2
- Mayonnaise3 tbsp
- Chili Sauce1
- Lettuce2 cups
- Tomato2 medium
- Onion1 medium
- Salt1 tsp
- Black Pepper½ tsp
All quantities scaled automatically from 4 servings.
Ingredients
Makes 4 servings · Use the Servings Scaler above to adjust
- Chicken500 g
- Tortilla2
- Mayonnaise3 tbsp
- Chili Sauce1
- Lettuce2 cups
- Tomato2 medium
- Onion1 medium
- Salt1 tsp
- Black Pepper0.5 tsp
Instructions
- 1
Pound 2 chicken breasts to ½-inch thickness between sheets of plastic wrap. Season heavily with salt, pepper, paprika, garlic powder, and a squeeze of lemon. Let sit 10 minutes.
- 2
Heat 1 tablespoon of olive oil in a skillet over medium-high. Cook the chicken 4-5 minutes per side until cooked through (165°F internal). Rest on a board 3 minutes, then slice thinly across the grain.
- 3
Make the sauce: ¼ cup mayo, ¼ cup Greek yogurt, 1 tablespoon Dijon mustard, 1 teaspoon honey, 1 grated garlic clove, 1 tablespoon lemon juice, salt and pepper. Whisk together.
- 4
Warm 4 large flour tortillas in a dry skillet for 20 seconds per side, or wrap in foil and heat in a 300°F oven for 5 minutes. Pliable tortillas roll cleanly; cold ones crack.
- 5
Layer each tortilla: smear sauce across the lower half, then a handful of shredded lettuce, sliced chicken, sliced tomato, sliced cucumber, sliced red onion, a sprinkle of crumbled feta or shredded cheese, and a few fresh cilantro leaves.
- 6
Fold in both sides of the tortilla first, then roll up tightly from the bottom. Slice diagonally in half and serve immediately — or wrap in parchment paper for a packed lunch (keeps 4 hours in the fridge).
Watch how to make Chicken Wrap
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💡 Expert Tips
- 1.Pound the chicken thin. Half-inch thick chicken cooks evenly in 8-10 minutes and slices cleanly. Thick breasts have raw centers and dry edges.
- 2.Warm the tortillas. Cold tortillas crack and tear when you roll them. Even 20 seconds of warming transforms them.
- 3.Sauce on the lower half. Sauce in the middle makes the wrap wet in the eating-end and dry on the other side. Bottom-half sauce ensures every bite has it.
- 4.Fold sides first, then roll. This is the burrito technique — prevents fillings from squirting out the ends as you eat.
🔬 Why It Works
Chicken wraps work as a complete handheld meal when the components balance — protein, vegetables, creamy element, fresh herbs. The mayo-yogurt blend gives you sauce that's lighter than pure mayo but still rich enough to bind everything. Warm tortillas roll into a clean cylinder; cold ones rip and split. The fold-and-roll technique (rather than just rolling) keeps the fillings contained for the duration of eating, not just the first few bites.
Frequently Asked Questions
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