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These healthy chicken salad wraps are a favorite in my kitchen for quick lunches and satisfying dinners that never feel heavy. Whether you pack them for work or roll them up for a picnic, they always deliver crunch and fresh flavor with hardly any fuss.
I fell for these wraps as soon as I realized how easily you can swap ingredients based on what’s on hand. My kids like to help roll them and choose their favorite fruit for a hint of sweetness.
Ingredients
- Cooked shredded chicken: This is the hearty base. Choose rotisserie for convenience or poached chicken breast for extra lightness. Look for chicken that is juicy and not overcooked.
- Plain Greek yogurt: Brings creamy tang and keeps the salad lighter than mayonnaise. Choose whole milk or two percent for the best texture.
- Dijon mustard: Adds a gentle sharpness. Be sure to use a good quality mustard for smoother flavor.
- Lemon juice: Brightens the salad and keeps apples or grapes extra fresh. Use freshly squeezed for natural zing.
- Garlic powder: Gives subtle aromatic warmth. Always check your spice jar for freshness.
- Salt and black pepper: Balances and heightens flavors. Freshly cracked black pepper makes a difference.
- Celery: Offers crunch and keeps the salad hydrating. Choose firm bright-green celery stalks.
- Apple or grapes: Infuses sweet crispness. Choose a tart apple or juicy red grapes for layers of flavor.
- Walnuts or almonds: Brings toasty crunch and healthy fats. Choose raw or toasted nuts and roughly chop for best texture.
- Fresh parsley or chives: Adds herbal notes and a burst of color. Opt for just-picked for the brightest flavor.
- Whole wheat tortillas or large lettuce leaves: The sturdy wrap or bowl for your filling. Use soft fresh tortillas or crisp romaine and butter lettuce leaves for a lighter option.
Instructions
- Mix the dressing:
- Combine Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and black pepper in a sizeable mixing bowl. Whisk thoroughly until smooth and uniform. This thick and tangy mixture forms the base of your chicken salad.
- Prepare the chicken salad:
- Add shredded chicken, diced celery, apple or grapes, chopped nuts, and fresh herbs to the bowl with your dressing. Use a large spoon to mix gently but thoroughly until everything is evenly coated. Try not to overmix so your chicken stays fluffy.
- Assemble the wraps:
- Lay out your tortillas or lettuce leaves. Spoon a generous quarter of the chicken salad onto the lower third of each wrap. For lettuce leaves, use two overlapped for added stability.
- Wrap and serve:
- Roll your tortilla up tightly, folding in the sides as you go. For lettuce leaves, roll gently to avoid tearing. Cut each wrap in half for neat serving. If taking for lunch, wrap in parchment paper to keep them tidy and fresh on the go.
My forever favorite part is the crunch of diced apples against a creamy chicken base. Sometimes my daughter picks out a few extra grapes because she loves the sweet juicy bits best. Every time I make this it sparks memories of sharing lunch on the porch with the whole family laughing and talking over wraps.
Storage Tips
To keep your wraps fresh, store the chicken salad separately from the tortillas or lettuce until ready to eat. This keeps the wraps from getting soggy. The chicken salad will stay good in a tightly sealed container in the fridge for up to three days. I always wrap the assembled wrap in parchment paper if packing for lunch and it keeps everything neat.
Ingredient Substitutions
Greek yogurt can be swapped for light sour cream or traditional mayo for extra richness. If you do not have walnuts or almonds, try sunflower seeds for crunch. For fruit, both apple and grapes work, but fresh pear is a surprising hit when in season. Rotisserie chicken is perfect for speed, but grilled or leftover roast chicken adds even more flavor.
Serving Suggestions
Pair these wraps with a simple green salad and lemon vinaigrette for a complete meal. They are also delicious cut into thirds for party platters. I love adding extra herbs or a sprinkle of crumbled feta for a little tang.
Cultural and Historical Notes
Chicken salad wraps became a classic American lunch option thanks to their adaptability and portability. The Greek yogurt twist is a modern take that keeps the texture rich without the heaviness of mayonnaise. Adding fruit and nuts gives this vintage recipe a nod to traditional Waldorf salad, making it both nostalgic and nourishing.
Seasonal Adaptations
Use roasted turkey instead of chicken after holiday dinners. Switch out fresh pears or dried cranberries in autumn for deeper flavor. Add chopped fresh basil in summer for a fragrant upgrade.
Success Stories
I have made these healthy wraps for baby showers and tailgate parties, and they are always gone first. Friends ask for the recipe every time they try them. Kids love the sweet crunch while grownups appreciate the fresh flavors and hearty protein. Families with special dietary needs love that these wraps can adapt to gluten free and dairy free so easily.
Freezer Meal Conversion
While the salad itself does not freeze well due to the yogurt and produce, you can freeze cooked shredded chicken in dinner size portions. Thaw it in the fridge overnight then throw together the salad in five minutes. With prepped chicken on hand, healthy lunches are always at your fingertips.
These healthy chicken salad wraps bring together crunch, creaminess, and bright flavors in a meal that is endlessly adaptable. The fresh and hearty combo will make these a lunchtime staple in any home.
Recipe FAQs
- → Can I use leftover chicken instead of fresh?
Yes, leftover rotisserie or poached chicken works well and saves time for quick assembly.
- → What can I substitute for Greek yogurt?
Plain regular yogurt or light mayonnaise can replace Greek yogurt for a different texture or taste.
- → Are lettuce leaves a good alternative to tortillas?
Large lettuce leaves create a low-carb wrap option and add a refreshing crunch.
- → How can I add more flavor?
Try mixing in chopped fresh herbs, a dash of smoked paprika, or a splash of hot sauce for extra zest.
- → Will the wraps keep well for meal prep?
The chicken salad stores well chilled. Assemble wraps just before serving to keep them fresh.