Healthy Chicken Salad Wraps are a fresh and satisfying meal, packed with tender chicken, crunchy veggies, and a light dressing that keeps everything flavorful without weighing you down. These wraps bring together crisp lettuce, juicy tomatoes, and a hint of herbs, all wrapped up in a soft tortilla for an easy, hand-held lunch or dinner.
I love making these wraps because they’re so quick to throw together, especially when I have leftover chicken in the fridge. The best part is how versatile they are—you can add whatever veggies or flavors you like best, making each wrap your own little healthy creation.
For me, these wraps are perfect on busy days when I want something tasty but don’t want to spend a lot of time cooking. I often pack them for work or school, and they always feel more special than a sandwich. Plus, they make great picnic or road trip snacks because they’re neat and easy to eat!
Key Ingredients & Substitutions
Chicken Breast: This is the main protein and keeps the wrap light. You can use rotisserie chicken or leftover cooked chicken to save time. For a vegetarian option, try chickpeas or tofu.
Greek Yogurt: It replaces mayo for a healthier twist, adding creaminess with extra protein. If you don’t have Greek yogurt, sour cream or low-fat cottage cheese work well, too.
Spinach or Whole Wheat Tortillas: These add a healthy base and a bit of fiber. Lettuce leaves make a great low-carb wrap substitute if you want to skip the tortilla.
Dried Cranberries: These bring a pop of sweetness and chewiness. You can swap them with raisins, chopped apples, or even dried cherries for variety.
Celery & Carrots: These crunchy veggies add texture and freshness to balance the creamy chicken. You could also add cucumber or bell peppers for extra crunch.
How Can You Wrap Without Stuffing Falling Out?
Wrapping this salad tight makes it easier to eat without spills. Here’s how I do it:
- Lay your tortilla flat and place the filling slightly off-center but leave space at edges.
- Fold the two sides in toward the center to “seal” the edges.
- Starting from the side with the filling, roll the wrap up firmly but gently to avoid tearing.
- If needed, wrap the finished roll in plastic wrap for fridge storage—it helps keep it tight and fresh.
Using a slightly moist towel to warm the tortilla before filling makes it more flexible and less likely to crack while rolling.
Equipment You’ll Need
- Mixing bowl – I use this to stir all the ingredients together easily and keep everything tidy.
- Large spoon or spatula – makes mixing and folding the chicken salad simple without spills.
- Cutting board and knife – handy for slicing the celery, carrots, and herbs to just the right size.
- Measuring cups and spoons – helpful to get the yogurt, lemon juice, and mustard portions just right.
- Large plate or flat surface – for assembling and rolling the wraps smoothly.
- Plastic wrap or reusable wrap – keeps the wraps fresh if you make them ahead of time.
Flavor Variations & Add-Ins
- Swap dried cranberries with fresh diced apples or chopped cherries for extra juiciness.
- Add a splash of hot sauce or a pinch of cumin to spice things up.
- Mix in chopped nuts like almonds or walnuts for crunch and extra flavor.
- Use shredded cheese—like cheddar or feta—for a richer taste, especially if not watching calories.
Healthy Chicken Salad Wraps
Ingredients You’ll Need:
For the Wraps:
- 2 large spinach or whole wheat tortillas/wraps
- ½ cup fresh spinach leaves
For the Chicken Salad:
- 1 ½ cups cooked chicken breast, shredded or chopped
- ¼ cup plain Greek yogurt (healthy mayo substitute)
- 2 tbsp light mayonnaise (optional, for creaminess)
- 1 celery stalk, thinly sliced
- ¼ cup shredded carrots
- ¼ cup dried cranberries
- 1 tbsp chopped fresh parsley or dill (optional)
- 1 tsp Dijon mustard
- Salt and black pepper to taste
- A squeeze of lemon juice (about 1 tsp)
How Much Time Will You Need?
This recipe takes about 10-15 minutes to prepare. Mixing the chicken salad and assembling the wraps is quick, making this a great option for a speedy lunch or snack.
Step-by-Step Instructions:
1. Make the Dressing and Mix the Chicken Salad:
In a medium bowl, combine the Greek yogurt, light mayonnaise (if using), Dijon mustard, lemon juice, salt, and pepper. Stir well until smooth and creamy. Add the shredded chicken, celery slices, shredded carrots, dried cranberries, and fresh herbs. Mix gently to evenly coat all ingredients with the dressing.
2. Prepare the Wraps:
Lay each spinach or whole wheat tortilla flat on a clean surface. Place a layer of fresh spinach leaves on each tortilla, leaving a little space at the edges so the wraps fold properly.
3. Assemble and Roll:
Spoon the chicken salad mixture down the center of each tortilla over the spinach leaves. Fold the sides of the tortilla inward, then roll tightly from the bottom up to create a neat wrap.
4. Serve or Store:
Cut the wrap in half diagonally for easier handling. Serve immediately, or wrap tightly in plastic wrap and refrigerate until you’re ready to enjoy.
Can I Use Frozen Chicken for the Wraps?
Yes! Just be sure to fully thaw the chicken in the fridge overnight or use the defrost setting on your microwave. Pat it dry before shredding to avoid excess moisture in the salad.
Can I Make the Chicken Salad Ahead of Time?
Absolutely. Prepare the chicken salad up to 2 days in advance and keep it refrigerated in an airtight container. Assemble the wraps just before serving to keep the tortillas from getting soggy.
What Are Good Substitutes for Tortillas?
If you prefer a low-carb option, large lettuce leaves like romaine or butter lettuce make excellent wraps. You can also use whole grain wraps or collard greens for a nutrient boost.
How Should I Store Leftover Wraps?
Wrap leftovers tightly in plastic wrap or place them in an airtight container and refrigerate. For best texture, eat within 1-2 days and enjoy cold or at room temperature.