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Chicken Salad Wrap

Chicken salad wraps are creamy, fresh, and filling. They’re high in protein and low calorie and great for a quick lunch or dinner.

chicken salad wraps

Chicken salad is the perfect picnic snack. Chicken salad is even better when it’s paired with crispy lettuce, avocado, and tomatoes.

We’re going to need some fresh, healthy recipes as the weather gets warmer and we start venturing outside more. This chicken salad wrap is going to be great for just that!

These wraps will make a perfect low-calorie lunch. Each wrap has only 277 calories.

Additionally, they have 23 grams of protein per serving, making it a fantastic energy-filled option to keep you moving throughout the day.

So, you can easily pack up the wrap, along with a few healthy sides, and still have a really nutritious lunch.

5 wraps on plate

It takes just a small amount of time and a few simple ingredients to put these wraps together.

Let’s start by discovering a little bit more about the different ingredients.

holding chicken wrap

Ingredients You’ll Need

 

Tortillas – Make sure that you read the nutrition label when buying tortillas. Some tortillas are loaded with calories and carbs, which would throw off this recipe’s health benefits.

There are a lot of different tortilla flavor options out there, like spinach or sun-dried tomato wraps. Feel free to try some of these with this recipe!

Romaine lettuce – Romaine lettuce is excellent lettuce for wraps because it’s hardy and stays crispy for a longer time.

Here is a tip if you need to reconstitute soft lettuce. Simply prepare a bowl with a lot of ice and some water.

Then, place the leaves in the ice-cold water for a few minutes. Remove the leaves, dry them off, and you should be good to go.

Cherry tomatoes – Cherry tomatoes are sweet little treats that are delicious and low in calories. Grape tomatoes or sliced small tomatoes will also work for this recipe.

Avocado – Avocados are actually a fruit. They have a creamy texture and a very mild flavor that goes well with many different dishes.

Chicken breast – Chicken breasts, especially when they are skinless, are a great low-fat protein option. You can buy them fresh or frozen.

Celery – Celery aids in healthy digestion, is extremely low in calories, and has antioxidants.

Greek yogurt – Greek yogurt is a healthy choice for choosing a creamy base for a dressing.

Honey – Honey is one of the best all-natural sweeteners available.

Dijon mustard – It’s high in omega-3 fatty acids and low in calories and cholesterol.

Other mustards will work just fine in this recipe. Feel free to experiment.

Lemon – It’s a natural way to add a slightly acidic flavor that most dressings need.

Salt & black pepper

ingredients for chicken salad wrap

How to Make Chicken Salad Wrap

First, you’ll make the chicken salad. Add the diced chicken, celery, Greek yogurt, Dijon mustard, honey, lemon juice, salt, and pepper into a large bowl.

chicken salad ingredients in bowl

Stir up the ingredients together so that they are all evenly mixed.  

Set the chicken salad aside.

mixed chicken salad

Now it’s time to prepare your wrap. Lay the wraps out onto a cutting board or plate.

Place the romaine lettuce down on the wrap.

lettuce on tortilla

Then top the romaine with the avocado and tomatoes.

avocado and tomato on tortilla

Now, put a small amount of the chicken salad on top of those ingredients.

chicken salad on tortilla

Roll up each wrap tightly, and then they are ready to serve!

pile of rolled chicken wraps

You can eat these wraps right away or save them for later. They are best enjoyed fresh, but there are a few tips if you want to make them ahead of time.

We’ll talk more about that shortly.

stack of chicken salad wraps on plate

What Else Can You Put In Chicken Wraps?

This chicken salad recipe is great because it’s versatile. You can add additional items to make it taste even more delicious.

There are a few options such as:

  • Dried cranberries
  • Roasted nuts
  • Diced apples
  • Fresh herbs like basil, chives, or parsley
  • Diced bacon
  • Capers

Some ingredients that you could roll into the wrap are:

  • Sliced cheese
  • Bacon slices
  • Prosciutto slices
  • Hummus

close up of wrap

How Long Do These Wraps Last?

These wraps are best when they are eaten fresh. But that doesn’t mean you can’t do a few steps ahead of time to make lunch prep easier.

For example, you can make the chicken salad, and it will last 2-3 days in the refrigerator. Then, whenever you want to put the wrap together, simply grab the chicken salad and the other ingredients.

You’re wrap will be done in just a few minutes.

You can also make the wrap in the morning and bring it with you on the go. Just make sure that you use an air-tight container to maintain the freshness and enjoy it that same day.

pile of chicken salad wraps

What are the Healthiest Types of Wraps?

There are some things to look for when you are shopping for a low-calorie tortilla.

Flour tortillas are OK but look for some that are less than 150 calories or less per tortilla.

On the other hand, tortillas made with alternative ingredients may have fewer calories and additional health benefits.

 

For example, corn tortillas are low in calories and have more fiber than flour tortillas.

Another kind of wraps you can try (which may seem a little different!) are rice wrappers. They are normally big enough to hold a reasonable amount of food and are generally under 100 calories per wrap. 

low cal chicken salad wrap

Other Recipes You Might Like

low cal chicken wrap

chicken salad wrap

Chicken Salad Wrap

Yield: 4 wraps
Prep Time: 20 minutes
Total Time: 20 minutes

Chicken salad wrap is a creamy, refreshing, and yummy recipe. Super quick to assemble, high in protein and low calorie. A great meal for lunch.

Ingredients

  • 4 Weight Watcher tortillas
  • 3 pieces of romaine lettuce (chopped)
  • 2 cherry tomatoes (thinly sliced)
  • 1/2 avocado (thinly sliced)

Chicken salad

  • 8 oz cooked chicken breast (skinless) (cubed)
  • 1 stalk celery (thinly sliced)
  • 4 tbsp plain greek yogurt
  • 1 tsp honey
  • 1 tsp Dijon mustard
  • 1/2 tsp lemon juice (freshly squeezed)

Instructions

  1. In a bowl, add in chopped chicken, sliced celery, greek yogurt, honey, Dijon mustard, squeeze in lemon juice and add salt with black pepper.
  2. Combine all the ingredients together.
  3. Spread the tortillas and place dry chopped romaine lettuce to the right of the center of the tortilla.
  4. Top the lettuce with slices of tomatoes and avocados.
  5. Finally, cover the ingredients with the chicken salad we’ve prepared. Roll the wrap-up and serve it immediately. You can have it sliced or in one piece.
Nutrition Information:
Yield: 4 wraps Serving Size: 1 wrap
Amount Per Serving: Calories: 277Total Fat: 8.5gSaturated Fat: 1.8gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 49mgSodium: 413mgCarbohydrates: 27gNet Carbohydrates: 22.9gFiber: 4.1gSugar: 2.9gProtein: 23g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

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