Healthy Chicken Salad Wraps

These Healthy Chicken Salad Wraps combine tender shredded chicken with creamy Greek yogurt, crisp vegetables, and a touch of fruit for natural sweetness. Wrapped in whole wheat tortillas or fresh lettuce leaves, they make a balanced, refreshing lunch that’s both satisfying and easy to prepare.

Why You’ll Love This Recipe

• High in Protein – Greek yogurt and chicken create a filling, nutrient-dense meal.
• Lighter Than Traditional Chicken Salad – Yogurt replaces heavy mayonnaise.
• Balanced Texture – Crunchy celery, juicy fruit, and tender chicken in every bite.
• Meal-Prep Friendly – Prepare the filling ahead and assemble as needed.
• Customizable Ingredients – Swap fruits, nuts, or herbs to suit preferences.
• Portable & Convenient – Perfect for lunchboxes or on-the-go meals.

Ingredients You’ll Need

Chicken Salad Mixture

• 2 cups cooked shredded chicken (rotisserie or poached) – Provides lean protein and structure.
• 1/2 cup plain Greek yogurt – Adds creaminess and boosts protein content.
• 1 tablespoon Dijon mustard – Introduces tang and depth.
• 1 tablespoon lemon juice – Brightens and balances flavors.
• 1/2 teaspoon garlic powder – Enhances savory notes.
• 1/2 teaspoon salt – Brings out overall flavor.
• 1/4 teaspoon black pepper – Adds mild warmth.
• 1/2 cup diced celery – Contributes crisp texture.
• 1/2 cup diced apple or seedless grapes – Adds natural sweetness and moisture.
• 1/4 cup chopped walnuts or almonds (optional) – Adds crunch and healthy fats.
• 2 tablespoons chopped fresh parsley or chives – Fresh herbal finish.

Wrap

• 4 whole wheat tortillas or large lettuce leaves – Provide structure; lettuce keeps it low-carb.

Step-by-Step Instructions

Prepare the Dressing

In a large mixing bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and black pepper until smooth and creamy.

Combine the Salad

Add shredded chicken, diced celery, fruit, nuts (if using), and fresh herbs. Stir gently until evenly coated without overmixing.

Assemble the Wraps

Lay a tortilla or lettuce leaf flat. Spoon one-quarter of the mixture down the center, spreading evenly without overfilling.

Roll and Serve

Fold in the sides and roll tightly from the bottom up. Slice in half and serve immediately, or wrap in parchment for portability.

Recipe Notes & Tips

• Use Rotisserie Chicken – Saves time and adds flavor.
• Dice Ingredients Evenly – Ensures consistent texture.
• Chill Before Serving – 30 minutes enhances flavor blending.
• Avoid Overfilling – Prevents wraps from splitting.
• Pat Fruit Dry – Reduces excess moisture.

Nutritional Information

• Prep Time: 10–15 minutes
• Total Time: 15 minutes
• Servings: 4 wraps
• Estimated Calories: ~300–350 per wrap (with tortilla)

Values vary depending on nut inclusion and wrap choice.

Perfect Pairings

• Fresh Fruit Salad – Light and refreshing complement.
• Vegetable Chips – Adds crunch.
• Iced Green Tea – Balances creamy texture.
• Side of Hummus & Veggies – Boosts fiber and nutrients.

Ideal Occasions

• Work Lunches – Easy to transport.
• Picnics – Fresh and light option.
• Post-Workout Meal – High-protein recovery choice.
• Light Dinner – Pair with soup or salad.

Storage & Serving Tips

• Refrigerate Filling Up to 4 Days – Store separately from wraps.
• Assemble Just Before Serving – Prevents sogginess.
• Wrap Tightly in Parchment – Keeps shape intact.
• Lettuce Wrap Option – Great for lower-carb meals.

Creative Variations to Try

• Cranberry Almond Version – Swap grapes for dried cranberries.
• Spicy Kick – Add diced jalapeño or a pinch of cayenne.
• Avocado Upgrade – Mash in 1/4 avocado for extra creaminess.
• Mediterranean Twist – Add diced cucumber and a squeeze of extra lemon.

Troubleshooting Common Issues

• Wrap Falling Apart – Avoid overfilling and roll tightly.
• Watery Filling – Drain fruit and pat dry before mixing.
• Too Thick – Add 1 teaspoon lemon juice or splash of milk.
• Too Bland – Increase Dijon or add pinch of salt.

Why This Recipe Works

Greek yogurt provides creaminess while maintaining structure and reducing fat compared to mayonnaise. The balance of lean protein, fresh produce, and healthy fats creates a satisfying macro profile. Lemon juice and Dijon cut through richness, keeping the flavor bright and refreshing. At roughly 300–350 calories per wrap, it delivers balanced nutrition without sacrificing taste.

Final Thoughts

Healthy Chicken Salad Wraps are a simple, nourishing option that proves light meals can still be satisfying and flavorful. Whether packed for lunch or enjoyed at home, these wraps offer freshness, protein, and versatility in every bite. Keep the filling chilled, assemble fresh, and enjoy a wholesome twist on a classic favorite.