Simple chicken wrap recipes you can meal prep
Hey there! Are you on the hunt for simple chicken wrap recipes that are not only quick to make but also delicious and healthy? Well, you’ve come to the right place. Whether you’re packing lunch for work, whipping up a quick dinner, or just craving something light and tasty, these easy chicken wrap ideas are perfect for you. Chicken wraps have become a go-to favorite across the USA for their versatility, convenience, and endless flavor combos.
Why are simple chicken wraps so popular? They’re not just a meal; they’re a lifesaver on busy days. Imagine juicy grilled chicken, fresh veggies, and flavorful sauces all wrapped neatly in a soft tortilla or flatbread. Sounds good, right? Plus, these recipes cater to all sorts of taste preferences—whether you want something classic like a chicken Caesar wrap or something with a spicy kick like buffalo chicken wraps.
The beauty of these recipes is how customizable and accessible they are. You can easily switch up ingredients to keep things interesting and adjust for dietary needs—low calorie, gluten free, or kid friendly wraps, anyone? Best of all, they require minimal cooking skills and ingredients you probably already have in your kitchen. No wonder simple chicken wrap recipes have become a staple for lunchboxes and dinner tables alike!
Stick around because I’m about to walk you through everything you need—from the essential ingredients to the step-by-step process, plus some insider tips to make your chicken wraps even better. Ready to dive in? Let’s wrap this up and get cooking!
Ingredients
Before we start, let’s talk about the essential ingredients for simple chicken wrap recipes. You don’t need anything fancy—just fresh, wholesome items that bring the flavors together beautifully.
| Ingredient | Purpose | Substitutes/Notes |
|---|---|---|
| Chicken breast | Main protein | Rotisserie chicken, grilled thighs |
| Whole wheat tortilla | Wrap base | Gluten free wraps, spinach wraps |
| Lettuce | Crunch and freshness | Spinach, arugula |
| Tomato | Juicy texture and sweetness | Roasted red peppers |
| Avocado | Creaminess and healthy fats | Hummus, Greek yogurt |
| Cheddar cheese | Flavor and texture | Mozzarella, feta cheese |
| Ranch dressing | Moisture and flavor | Caesar dressing, buffalo sauce |
| Olive oil | For grilling chicken | Avocado oil, vegetable oil |
| Bell peppers | Color and crunch | Cucumber slices |
| Salt and pepper | Basic seasoning | Garlic powder, paprika (optional) |
If you don’t have chicken breast handy, no worries! Rotisserie chicken is a fantastic shortcut and adds a bit of extra flavor without the fuss. For the wrap itself, whole wheat tortillas are a healthy go-to, but if you or your family prefer gluten free or spinach wraps, those work just as well.
Avocado is optional but highly recommended if you want that creamy texture without heavy sauces. And if you’re aiming for a low calorie chicken wrap, you can swap out cheese for lighter toppings or just go with lots of fresh veggies.
Equipment Needed
Alright, so what do you actually need to make these simple chicken wrap recipes come together like a pro? Honestly, the good news is that you don’t need a ton of fancy kitchen gadgets.
Here’s your essential equipment list:
- Mixing bowl — for tossing your veggies or mixing sauces.
- Sharp knife — to slice your chicken, veggies, and avocado neatly. (Investing in a good chef’s knife makes a world of difference.)
- Cutting board — keep it sturdy and clean for safe prep.
- Skillet or grill pan — perfect for grilling your chicken to juicy perfection.
- Tongs or spatula — easy to flip and handle the chicken without breaking it apart.
- Measuring spoons/cups — for sauces and seasoning accuracy.
Optional but helpful equipment:
- Blender or food processor — if you want to make homemade dressings or sauces like ranch or Caesar from scratch.
- Wrap warmer or skillet press — to warm tortillas evenly and make them more pliable.
When it comes to your knife, look for a sharp, comfortable handle with a balanced feel—this will speed up your prep and keep you safe. For the pan, non-stick surfaces work great but if you prefer a cast iron skillet, it adds an excellent sear and flavor.
Step-by-Step Instructions
Now let’s get to the heart of things: making these delicious wraps. I’ll walk you through the process in easy-to-follow steps so you won’t feel overwhelmed. Ready?
Step 1: Prepare the chicken
Start by seasoning your chicken breast with salt, pepper, and a pinch of paprika or garlic powder if you like. Heat a drizzle of olive oil in your skillet over medium heat. Place the chicken breasts in the pan and cook for about five to seven minutes per side, depending on thickness. You want a golden-brown crust and an internal temperature of 165°F (75°C).
Once cooked, let the chicken rest for a few minutes before slicing it into thin strips. This helps keep the juices locked in.
Step 2: Prepare your veggies and toppings
While the chicken is cooking, wash and slice your lettuce, tomatoes, bell peppers, and avocado. If you’re using cheese, shred or slice it now.
Step 3: Warm your tortillas
To make your wraps flexible and tasty, warm the tortillas for about 30 seconds on a dry skillet or microwave for 10-15 seconds. This step prevents cracking when you roll them up.
Step 4: Assemble the wraps
Lay out the warm tortilla flat on a clean surface. Start layering: a bed of lettuce, sliced chicken strips, tomatoes, bell peppers, avocado slices, and a sprinkle of cheese. Drizzle with your favorite dressing — ranch or Caesar are classics, but buffalo sauce adds a spicy twist.
Step 5: Roll it up
Fold the sides of the tortilla slightly inward, then roll it tightly from one end to the other. Make sure everything stays tucked in.
Step 6: Optional grill press
If you want, place the wrap in a grill press or back in the skillet for a minute on each side. This helps seal the wrap and melts the cheese.
Tips & Tricks for Success
Making a perfect chicken wrap is easier than you think, but these tips will help you avoid common pitfalls and even save some time.
- Cooking time: Grill chicken breasts for five to seven minutes per side. Avoid undercooking or overcooking to keep it juicy.
- Make it even better: Marinate your chicken for 30 minutes in lemon juice, olive oil, garlic, and herbs for extra flavor.
- Common mistakes: Don’t overfill your wrap or it’ll be messy to eat. Keep the balance of protein, veggies, and sauce just right.
- Time saver: Use rotisserie chicken if you’re short on time or want to skip grilling altogether.
- Meal prep pro tip: Assemble wraps without sauces, wrap tightly in foil or plastic wrap, and refrigerate. Add dressing just before eating.
Variations and Substitutes
One of the best things about simple chicken wrap recipes is how adaptable they are to different diets and taste preferences. Whether you’re cooking for someone with dietary restrictions or just want to mix things up, there’s a variation that’ll fit perfectly on your plate.
If you’re following a gluten free diet, swap the traditional tortilla for gluten free wraps or even large leafy greens like collard greens or butter lettuce for a low carb option. These leafy wraps keep things fresh and add a natural crunch. For those looking for a vegan twist, skip the chicken entirely and substitute with grilled tofu, tempeh, or chickpea patties. Add plenty of veggies, hummus, or avocado to boost creaminess and flavor.
Want to add a creative spin? How about a buffalo chicken wrap with spicy buffalo sauce, celery sticks, and blue cheese crumbles for that game-day vibe? Or try a Mediterranean style chicken wrap with feta cheese, olives, cucumbers, and tzatziki sauce—trust me, it’s a flavor party. If you’re after a low calorie chicken wrap, focus on lean grilled chicken breast, load up on veggies, and skip the cheese or creamy dressings. Use salsa or mustard instead for that flavor punch without the extra calories.
You can even experiment with different cheeses like mozzarella or pepper jack or try whole grain flatbreads or pita for a different texture. The possibilities are endless and perfect for keeping your meals exciting week after week.
How to Serve Simple Chicken Wrap Recipes
Wondering what to serve alongside your chicken wraps? You want something that complements the fresh, zesty flavors without overpowering them. Here are some tried-and-true favorites that go hand-in-hand with your wraps.
Classic side salads with mixed greens, cucumbers, and a light vinaigrette are always a winner. They keep the meal balanced and refreshing. If you’re in the mood for something warm, roasted sweet potato fries or oven-baked veggie chips are delicious and healthy options that add a satisfying crunch.
For a heartier side, consider black bean salad or a simple quinoa salad with tomatoes, corn, and cilantro. These add protein and fiber, making your meal more filling and nutritious. And if you’re serving wraps for a casual lunch or picnic, chips with guacamole or salsa make a fun and easy sidekick.
When it comes to occasions, simple chicken wraps are perfect for lunchboxes, quick dinners, or even game-day snacks. For parties, cut wraps into bite-sized pinwheels—they look great on a platter and are super easy to eat. Whatever the setting, these wraps pair beautifully with light, fresh, or crunchy sides that highlight their bold flavors without overshadowing them.
Nutritional Information
Let’s talk nutrition because eating well is just as important as enjoying what’s on your plate. A typical simple chicken wrap recipe made with grilled chicken breast, whole wheat tortilla, veggies, and light dressing usually clocks in around 350 to 450 calories per serving. This makes it a great option for a balanced meal that won’t leave you feeling weighed down.
Chicken is a fantastic source of lean protein, helping you stay full longer and supporting muscle health. Adding plenty of veggies boosts fiber intake, which is great for digestion and overall wellness. Avocado adds healthy fats, which are good for your heart and help absorb vitamins.
If you want to make your wrap even healthier, go easy on creamy dressings or cheese, and load up on fresh veggies. Opting for whole wheat or gluten free tortillas adds more fiber and nutrients compared to white flour options. Also, grilling chicken instead of frying keeps calories and fat in check.
Overall, simple chicken wraps offer a satisfying, nutrient-rich meal that fits into many healthy eating plans—whether you’re watching calories, protein, or fiber.
Conclusion
You now know why simple chicken wrap recipes are such a hit—because they’re easy, adaptable, and absolutely delicious. Whether you’re a busy professional, a parent packing lunches, or just someone who loves a quick, tasty meal, these wraps check all the boxes. They combine wholesome ingredients with bold flavors and come together fast, which is exactly what you need on hectic days.
Give these recipes a try, customize them to your liking, and enjoy a meal that’s as fun to make as it is to eat. Your taste buds and your schedule will thank you!
Let us know how it turned out in the comments below! Share this recipe with your friends who love easy, delicious meals and follow us on social media for more mouthwatering ideas you won’t want to miss.
FAQs
What is the best chicken to use for chicken wraps?
When it comes to chicken wraps, grilled chicken breast is the most popular choice because it’s lean, flavorful, and easy to slice. It cooks quickly and holds up well inside a wrap without becoming dry. However, you can also use rotisserie chicken for convenience or grilled chicken thighs for a juicier, more tender option. The key is to avoid overcooking to keep your chicken moist.
Can I make chicken wraps ahead of time?
Absolutely! Chicken wraps are fantastic for meal prep. To keep them fresh, assemble the wraps without adding any wet sauces or dressings. Wrap them tightly in plastic wrap or foil and store them in the refrigerator for up to two days. Add dressings or sauces just before eating to prevent sogginess. This way, you get a quick, ready-to-go meal that tastes as fresh as when you made it.
How can I make chicken wraps healthier?
To make your chicken wraps healthier, focus on whole food ingredients. Use whole wheat or gluten free tortillas for added fiber, lean grilled chicken for protein, and load up on fresh veggies for vitamins and minerals. Swap creamy dressings for lighter options like salsa, mustard, or homemade vinaigrettes. Reducing cheese or choosing lower-fat varieties can also cut down on calories and fat.
What are some good dipping sauces for chicken wraps?
Chicken wraps go great with a variety of dipping sauces. Classic ranch dressing and Caesar dressing are favorites, but you might also enjoy buffalo sauce for a spicy kick or tzatziki for a cool, Mediterranean twist. If you’re looking for something lighter, try salsa, guacamole, or a squeeze of fresh lemon juice. Mixing up sauces keeps your wraps exciting!
Can I freeze chicken wraps?
Freezing chicken wraps isn’t generally recommended because the tortillas can become soggy when thawed. However, you can freeze cooked chicken separately and store it in airtight containers. When you’re ready to eat, simply thaw the chicken, warm the tortillas, and assemble your wrap fresh. This method maintains the best texture and flavor.