Easy Chicken Salad Wrap Recipe (Healthy, Low Carb & Quick)

Name: Easy Chicken Salad Wrap Recipe (Healthy & Low Carb)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: Boneless (skinless chicken breasts (or rotisserie chicken)); Lettuce or spinach wraps; Celery; Greek yogurt or mayo; Fresh herbs (parsley or dill); Salt and pepper; Optional: Avocado, mustard, lemon juice (any preferred veggies)

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Chicken salad wraps are a simple and satisfying meal that can fit into any diet. If you’re looking for a healthy, low-carb option that’s full of flavor and easy to make, you’ve come to to the right place. Whether you’re prepping for lunch, dinner, or even for the week ahead, this easy chicken salad wrap recipe is perfect for keeping things light, nutritious, and tasty. Ready to dive in? Let’s get started!

Table of Contents

Why You’ll Love These Chicken Salad Wraps

A Healthy Meal for Any Time of Day

This chicken salad wrap recipe is not only healthy but also incredibly versatile. Whether you’re preparing it for lunch, a quick dinner, or even as a snack, it’s the perfect option for any time of day. The lean chicken, fresh vegetables, and light dressing come together to create a satisfying meal that won’t weigh you down. It’s an ideal choice for anyone looking to eat healthy without sacrificing flavor or enjoyment.

Quick and Easy to Make

One of the best things about this chicken salad wrap recipe is how quick and easy it is to make. In less than 30 minutes, you’ll have a healthy, tasty meal ready to enjoy. With minimal ingredients and simple steps, you won’t have to spend hours in the kitchen to enjoy a nutritious wrap. Whether you’re busy during the week or need something fast, this recipe is the perfect solution for a delicious meal on the go.

Low Carb, High Protein, and Flavorful

For those following a low-carb diet, this chicken salad wrap recipe is a great choice. The chicken is packed with protein, and the veggies provide a satisfying crunch without adding extra carbs. The fresh ingredients come together to deliver a burst of flavor in every bite, making this wrap a satisfying meal that keeps you full and energized. It’s a great option if you want a flavorful, low-carb meal that doesn’t compromise on taste or nutrition.

Perfect for Meal Prep

Planning ahead for the week? This chicken salad wrap recipe is ideal for meal prepping. You can easily prepare a batch of the chicken salad filling, store it in the fridge, and have healthy wraps ready whenever you need them. The wraps hold up well in the fridge and maintain their freshness, making them a perfect option for busy days. With this recipe, you can enjoy a quick, healthy, and satisfying meal that’s ready to go when you need it most.

Ingredients and Substitutions

Core Ingredients for the Perfect Chicken Salad Wrap

To make this delicious chicken salad wrap recipe, you’ll need the following ingredients:

Chicken

Start with cooked chicken breast. You can either use leftover chicken or cook fresh chicken for this recipe. Rotisserie chicken is a great time-saver, but be mindful of additives like preservatives or excess sodium. If you want a juicier option, you can also use chicken thighs instead of breasts for extra flavor.

Vegetables (Lettuce, Celery, etc.)

Fresh veggies are what make these chicken salad wraps truly satisfying. I recommend using lettuce (romaine or butterhead works well), celery for crunch, and any other veggies you love. For added creaminess, avocado is a great choice, giving the wrap a smooth texture that pairs perfectly with the chicken.

Dressings and Sauces

For the dressing, you can choose a light mayo for a classic flavor, or go for Greek yogurt for a healthier, higher-protein alternative. If you like a little tang, adding a bit of Dijon mustard or fresh lemon juice will elevate the taste and bring some zest to the wrap.

Substituting for Dietary Needs

Whether you have dietary restrictions or just want to make this chicken salad wrap recipe fit your preferences, there are plenty of easy substitutions you can make.

Dairy-Free Alternatives

If you’re dairy-free, simply swap out Greek yogurt for avocado or dairy-free mayo. These alternatives still provide the creamy texture you’re looking for, while keeping the wrap deliciously dairy-free.

Gluten-Free Options

This chicken salad wrap recipe is naturally gluten-free if you use gluten-free wraps. There are several gluten-free tortilla options available in most grocery stores. For an even lighter alternative, you can use lettuce wraps to skip the carbs entirely.

Low-Calorie Alternatives

If you want to make the wrap even lighter, you can reduce the calorie count by skipping the mayo altogether and using a lighter dressing, or just a small drizzle of olive oil. Adding more veggies like spinach, cucumbers, or bell peppers will bulk up the wrap without adding many calories, making it an even healthier meal option.

By making these simple substitutions, you can easily tailor this chicken salad wrap recipe to suit various dietary preferences, ensuring that everyone can enjoy a tasty and healthy meal!

How to Make Chicken Salad Wraps

Step-by-Step Instructions

Preparing the Chicken

Start by cooking your chicken if you haven’t already. Season it with salt, pepper, and any other spices of your choice. You can grill, bake, or even pan-cook the chicken until it’s fully cooked (about 20-25 minutes for chicken breasts). Once done, shred or chop the chicken into bite-sized pieces. This step is essential for creating the base of your chicken salad wrap recipe, as the shredded chicken mixes perfectly with the dressing and other ingredients.

Making the Chicken Salad

In a large mixing bowl, combine the shredded chicken with your choice of mayo, Greek yogurt, or a combination of both, depending on your preference. Add diced celery for crunch, a handful of fresh herbs like parsley or dill for flavor, and salt and pepper to taste. Mix everything together until the chicken is fully coated in the dressing. You can adjust the seasoning to suit your taste, adding more herbs or spices as needed. This step is the heart of the chicken salad wrap recipe, giving you that creamy and savory filling that’s so delicious.

Wrapping it All Together

Now, it’s time to assemble your wraps. Take your tortilla or lettuce wrap and spread a generous amount of the chicken salad mixture in the center. If you like, add extra ingredients like avocado, lettuce, or even some tomato slices for added flavor and texture. Fold the sides of the wrap in and roll it tightly, making sure everything stays inside. This will create a neat, portable wrap that’s ready to enjoy.

Tips for Smooth Preparation

Shred the Chicken Well: The finer you shred the chicken, the easier it will be to mix and wrap. Smaller pieces also ensure a better balance of flavors in every bite.
Don’t Overstuff the Wrap: While it’s tempting to load up the wrap with extra ingredients, less is more. Overstuffing can make the wrap difficult to roll and may cause it to break.
Chill for Best Results: If you have a few extra minutes, refrigerating your wraps for 10-15 minutes before serving can help the flavors meld together. It also makes the wrap easier to handle, especially if you plan to slice it into smaller portions.

By following these simple steps, you’ll have a delicious chicken salad wrap recipe that’s both easy to make and perfect for any meal of the day. Enjoy!

Assembling the Wrap

The Best Wraps to Use for Low Carb Options

For those following a low-carb diet, you have several great options for wraps. You can use lettuce wraps, spinach wraps, or any low-carb tortilla available at most grocery stores. These alternatives are light, easy to wrap, and will keep the carb count down while still holding all your delicious ingredients. If you’re looking to make your chicken salad wrap recipe even healthier, these low-carb options are perfect!

Layering for the Perfect Wrap

To build your perfect chicken salad wrap, start with a layer of greens lettuce or spinach works well as your base. Next, spread your freshly made chicken salad on top of the greens. Layering the ingredients this way ensures that each bite is flavorful and balanced. The veggies add crunch, the chicken salad provides creaminess, and the wrap holds it all together in a tidy, portable package.

How to Wrap Like a Pro

Now that you have your ingredients ready, it’s time to wrap like a pro! To wrap your chicken salad wrap properly, fold the sides of the tortilla inward first, then roll the wrap from the bottom up. This technique keeps the filling secure and prevents the wrap from falling apart, ensuring you get a neat, delicious meal every time. If you’re using lettuce wraps, be careful not to overfill, as they can tear more easily than tortillas.

By following these simple steps, you’ll have a perfectly wrapped chicken salad wrap that’s both delicious and easy to eat!

Recipe Variations and Customizations

One of the best things about this easy chicken salad wrap recipe is its versatility. You can easily adjust the ingredients and flavors to suit your dietary needs, taste preferences, or what you have available in your kitchen. Here are some delicious variations and customizations to make your chicken salad wraps even more exciting!

Adding Fruits for Sweetness

If you enjoy a bit of sweetness in your meals, adding fruit to your chicken salad wrap can be a fantastic way to elevate the flavor. Fresh fruits like apple slices, grapes, or diced mango can add a natural sweetness that complements the savory flavors of the chicken and veggies. You could also try dried fruits like cranberries or raisins for a chewier texture. The sweetness pairs well with the creamy dressing, making each bite even more enjoyable.

For a unique twist, try apple slices and walnuts in your chicken salad. The apples provide a crunchy texture, while the walnuts add a satisfying crunch and healthy fats. It’s a great way to add some extra nutrients while keeping the wrap refreshing and light.

Using Different Proteins

While chicken is the star of this recipe, you can switch it up with other proteins if you’re craving variety. Turkey is a great substitute for chicken if you want something a little leaner but still high in protein. Shredded rotisserie chicken is also a great time-saver if you want a faster meal.

For a plant-based alternative, you can use tofu or chickpeas to replace chicken. To make a tofu-based chicken salad, press the tofu to remove excess moisture, crumble it, and mix it with your dressing, veggies, and herbs. This option is perfect for anyone following a vegetarian or vegan diet. You can also add roasted chickpeas for extra crunch and protein.

Spices and Flavors to Experiment With

A great way to make your chicken salad wraps stand out is by playing around with different spices and flavor combinations. Adding curry powder to your chicken salad gives it a mild, warm flavor that pairs wonderfully with the creaminess of the mayo or Greek yogurt. A bit of smoked paprika can also enhance the flavor, adding depth and a hint of smokiness to the wraps.

For some tang, squeeze in some lemon juice or add a spoonful of Dijon mustard to the dressing. If you like a bit of heat, try a dash of hot sauce or cayenne pepper. These ingredients will bring a burst of flavor that will leave your taste buds dancing.

Another easy customization is to add fresh herbs like parsley, dill, or cilantro. They give your chicken salad wraps a fresh, aromatic touch, making each bite even more refreshing. If you’re a fan of garlic, you can add a little garlic powder or minced fresh garlic to enhance the flavor profile.

Try Different Veggies

The veggies you choose to include in your chicken salad wraps can totally change the texture and flavor. While celery and lettuce are the standard go-to veggies, you can mix things up with other crunchy vegetables. Try cucumbers for extra crunch or shredded carrots for a slight sweetness and bright color. Bell peppers add a nice crunch and a pop of color that makes the wraps even more appetizing.

For an even fresher bite, add spinach or arugula for a peppery flavor. You can even add avocado for a creamy texture. Not only does avocado make the wraps more filling, but it also provides healthy fats that are great for your body.

Low-Carb and Gluten-Free Options

For those following a low-carb or gluten-free diet, this chicken salad wrap recipe can be easily adapted. You can opt for lettuce wraps instead of tortillas to make the meal entirely carb-free. Simply use large leaves of lettuce (like romaine or butter lettuce) to wrap the chicken salad. This keeps the wrap light and fresh while still being satisfying.

If you’re avoiding gluten but still want a tortilla, look for gluten-free wraps at your local store. These are available in various options, including those made from almond flour, coconut flour, or even cauliflower. These gluten-free alternatives are an excellent choice for anyone with dietary restrictions and can still hold up well with the chicken salad filling.

Adding Cheese for Extra Creaminess

For those who love a bit of cheese, adding some to your chicken salad wrap can make it even more delicious. Cheddar cheese, Swiss cheese, or feta cheese are great options to sprinkle into your chicken salad mixture. You can either shred the cheese and mix it into the salad or add a few slices directly into the wrap. The cheese will melt slightly when combined with the warm chicken, making every bite creamy and indulgent.

If you’re looking for a lighter option, mozzarella or goat cheese can give the wraps a mild, creamy texture without overwhelming the other flavors.

Try Different Sauces or Dressings

While the classic mayo or Greek yogurt dressing is delicious, you can switch things up by trying different sauces or dressings. For a tangier version, you could use ranch dressing, blue cheese, or Caesar dressing. If you’re feeling adventurous, try a chipotle mayo or honey mustard dressing to bring a little sweetness or spice to your wraps.

Alternatively, a squeeze of lemon and a drizzle of olive oil can create a simple, fresh dressing. If you want something with a bit of a zing, add a splash of apple cider vinegar for a subtle tang that complements the chicken and veggies beautifully.

Using a Wrap or Bowl

If you prefer a low-carb or gluten-free option, you can make a chicken salad bowl instead of using a wrap. Simply place the chicken salad on a bed of mixed greens or spinach and top with your favorite veggies. This deconstructed version is just as flavorful and satisfying as the wrap but gives you a lighter option without the carbs or gluten.

Top Tips for Success

Choosing the Right Chicken

For the best texture and flavor, use boneless, skinless chicken breasts. They’re lean, easy to cook, and shred perfectly. Rotisserie chicken is a time-saving option just remove the skin to keep it healthier.

Making the Wraps Ahead of Time

Meal prep by making the chicken salad in advance and storing it in an airtight container. You can also prep the wraps and store them in parchment paper for easy grab-and-go lunches.

Keeping it Low Carb Without Sacrificing Flavor

To keep your chicken salad wrap recipe low-carb, use fresh veggies, lean protein, and low-carb wraps. Avoid high-sugar dressings and refined flour wraps, opting for healthier alternatives.

These simple tips will help you create the perfect chicken salad wrap every time!

What to Serve with Chicken Salad Wraps

Chicken salad wraps are already a complete meal, but if you want to take your lunch or dinner to the next level, pairing them with the right sides can enhance the flavor and make the meal even more satisfying. Whether you’re aiming for something light, crunchy, or even a bit indulgent, there are plenty of options that pair wonderfully with your chicken salad wrap recipe. Below, I’ve rounded up some delicious ideas for sides that complement the flavors and nutritional value of the wraps.

Fresh Salads to Complement the Wrap

A light, refreshing salad pairs perfectly with chicken salad wraps. The cool crunch of vegetables and the crispness of fresh greens balance the richness of the creamy chicken salad filling. You can opt for a simple green salad or get a bit more creative with ingredients.

Mixed Greens Salad

For a simple side, you can prepare a mixed greens salad with lettuce, spinach, and arugula. Add in some cherry tomatoes, cucumber, and red onion for extra crunch and flavor. Drizzle with a light vinaigrette or lemon juice for a zesty, fresh contrast to the creamy chicken wrap.

Mediterranean Salad

If you’re looking for something a bit heartier, a Mediterranean salad is a great option. Combine ingredients like cucumbers, tomatoes, Kalamata olives, red onions, and feta cheese, and toss them with olive oil and a bit of oregano. The tangy feta and olives will add an extra burst of flavor, making it a perfect accompaniment to your chicken salad wrap recipe.

Roasted Vegetables

If you’re craving something warm and savory to pair with your wraps, roasted vegetables are a fantastic choice. Roasting brings out the natural sweetness and depth of flavor in veggies, making them a delicious contrast to the lighter, fresh flavors of the wraps.

Roasted Sweet Potatoes

Roasted sweet potatoes are both nutritious and filling. They add a subtle sweetness and work beautifully with the savory flavors of the chicken salad wraps. Simply cut the sweet potatoes into cubes, drizzle with olive oil, sprinkle with salt and pepper, and roast them in the oven until golden and crispy. You can even sprinkle some chili powder or cumin for an extra kick.

Roasted Brussels Sprouts or Carrots

Brussels sprouts or roasted carrots are another excellent side option. Roasting brings out their natural sweetness while adding a crispy texture. Toss them with olive oil, garlic, and a touch of balsamic vinegar for added flavor. These veggies are a great low-carb, high-fiber choice that pairs well with the healthy chicken salad wrap.

Crunchy Veggie Sides

If you love a good crunch alongside your wraps, try pairing them with fresh, crisp veggies. These sides are light but still satisfy your need for texture and freshness.

Sliced Cucumbers and Bell Peppers

Cucumbers and bell peppers are light, crunchy, and full of water, which makes them a refreshing side that won’t weigh you down. Simply slice them into sticks and serve with a side of hummus or a tangy yogurt dip. The crunch of the vegetables complements the smoothness of the chicken salad wraps perfectly, and the dip adds a nice extra layer of flavor.

Celery Sticks with Dip

If you’re a fan of the crunch from celery, serve it alongside your chicken salad wraps with a yogurt dip or guacamole. Celery’s natural crispness and mild flavor make it a great choice to balance the richness of the wrap. You can also try adding a light ranch dressing or a drizzle of olive oil with a squeeze of lemon for extra zest.

Fruit Sides for a Sweet Contrast

If you want to balance out the savory flavor of the wraps with a touch of sweetness, fruit makes an excellent pairing. The natural sugars in fruits offer a refreshing contrast to the savory and creamy elements of the chicken salad wrap recipe.

Fresh Fruit Salad

A fruit salad made with fresh seasonal fruits like watermelon, strawberries, grapes, and pineapple is a perfect side to your wraps. The juicy and sweet fruits are refreshing and light, helping to cleanse your palate between bites of the savory chicken wrap.

Sliced Apples with Almond Butter

For a satisfying yet light fruit option, pair your chicken salad wraps with sliced apples and a side of almond butter or peanut butter. The crisp, slightly tart apple slices work wonderfully with the creamy nut butter for a satisfying bite. This combination is not only delicious but also provides healthy fats and protein, making it a well-rounded side dish.

Soup Pairings for a Hearty Meal

If you’re in the mood for a heartier meal, a light soup can pair wonderfully with your chicken salad wraps. Opt for something that’s flavorful but not too heavy, so you don’t overwhelm the delicate flavors of the wraps.

Light Tomato Soup

A bowl of tomato soup is a classic and comforting choice. Its acidity and rich flavor complement the creamy texture of the chicken salad wraps. This pairing makes for a perfect combination if you’re craving something warm and cozy.

Chicken Broth Soup with Vegetables

For a low-calorie, nutrient-packed option, try pairing your wraps with a simple chicken broth soup filled with vegetables. It’s light, filling, and won’t overpower the flavors of the chicken salad wraps. Plus, the added vegetables increase the fiber and nutrient content, making this combo even more healthy.

Baked Goods and Sides

If you prefer something a little more indulgent to serve with your chicken salad wraps, there are a few baked goods that can be a great fit without making the meal too heavy.

Garlic Bread or Breadsticks

Garlic bread or breadsticks are an indulgent side that can complement your chicken salad wrap without stealing the spotlight. The savory garlic and crispy texture of the bread pair well with the creamy chicken salad, making it a more substantial meal.

Low-Carb Bread

If you’re sticking to a low-carb diet, there are plenty of low-carb bread options available. Look for ones made with almond flour, coconut flour, or even flax seeds. These will give you the feel of a traditional side without the added carbs.

Healthy Drinks to Pair with Chicken Salad Wraps

The right drink can really elevate the meal and make it even more enjoyable. Whether you’re looking for something refreshing, hydrating, or a little indulgent, here are some drink options that go well with chicken salad wraps.

Sparkling Water with Lemon

For a refreshing, light beverage, try sparkling water with a slice of lemon or cucumber. The effervescence of the sparkling water adds a fun texture, and the lemon or cucumber provides a refreshing contrast to the savory flavors of the wraps.

Iced Tea or Lemonade

Iced tea whether sweetened or unsweetened pairs beautifully with chicken salad wraps. It’s light and not too sweet, making it the perfect drink to balance the richness of the meal. Lemonade is another good choice if you want something slightly sweeter and more refreshing. You can even add a few mint leaves to your lemonade for an extra burst of freshness.

Storage and Meal Prep Tips

One of the great things about this chicken salad wrap recipe is how easy it is to store leftovers and prep ahead for busy days. Whether you’re making these wraps for a quick lunch or preparing for the week, following a few simple tips can help you maintain freshness and save time. Here’s how to store your chicken salad wraps properly and prepare them for easy meal prep.

Storing Leftovers Properly

If you have leftover chicken salad, you can store it in an airtight container in the fridge for up to 3 days. This helps to keep the chicken salad fresh and safe to eat. Just make sure to use the container with a tight seal so that no air can get in, which can cause the salad to dry out or spoil quicker.

If you’ve already made chicken salad wraps with tortillas, it’s still easy to store them. Wrap the tortillas individually in parchment paper or foil and place them in the fridge. They will stay fresh for up to two days. If you’re using lettuce wraps, they don’t hold up as well in the fridge, so it’s best to assemble them just before you eat.

How to Meal Prep for the Week

Meal prepping is a great way to make sure you have healthy, ready-to-go meals throughout the week, and this chicken salad wrap recipe is perfect for it. You can make a large batch of the chicken salad filling in advance and store it in meal prep containers. This way, you’ll have it ready for multiple days.

When prepping for the week, here’s a simple way to do it:

Prepare the chicken salad filling by mixing all the ingredients chicken, veggies, dressing, and seasonings into a large bowl.
Portion the chicken salad into individual containers, so you can just grab one when you’re ready to eat.
For the wraps, store the tortillas separately in a clean, dry area, or you can even prepare lettuce wraps ahead of time. Just keep the lettuce leaves in a separate container, wrapped tightly to maintain freshness.

When you’re ready to enjoy the wraps, you can either assemble them the night before or in the morning before work. This makes for a quick, grab-and-go lunch that’s both healthy and delicious.

Reheating Tips for Freshness

If you have leftover wraps and need to reheat them, you can use a microwave or a skillet. For the microwave, wrap the chicken salad wrap in a damp paper towel and heat for about 20-30 seconds to keep it moist. However, if you’re using a skillet, heat the wraps on low heat for a few minutes on each side, flipping carefully to avoid sogginess. This will help keep the wrap’s texture and prevent it from becoming too dry or too soft.

If you’ve used lettuce wraps instead of tortillas, it’s best to enjoy them cold. Lettuce doesn’t hold up well when reheated, as it tends to wilt and become soggy. To keep things fresh, assemble the wraps just before you’re ready to eat, or keep the ingredients separate in the fridge until you’re ready to enjoy them.

By following these simple storage and meal prep tips, you can easily keep your chicken salad wraps fresh and ready for the week. This makes meal prep not only easy but also super convenient, saving you time and effort throughout your busy days.

Conclusion

Chicken salad wraps are a fantastic choice for anyone looking for a healthy, low-carb meal that’s quick to make and incredibly versatile. With simple ingredients and easy steps, you can enjoy a flavorful, satisfying meal that fits into a balanced diet. Whether you’re meal prepping for the week, packing a lunch, or just craving something fresh and delicious, these wraps deliver on taste and nutrition.

The best part? You can customize this recipe to suit your preferences, dietary needs, or what’s available in your kitchen. So, don’t be afraid to get creative add fruits, spices, or try different proteins. This chicken salad wrap recipe is a keeper that you’ll want to make again and again!

Now that you’ve learned how to make these easy, healthy, and low-carb chicken salad wraps, it’s time to give them a try. Trust me, once you do, you’ll be hooked!

FAQs

Can I use leftover chicken for this recipe?

Yes! Leftover cooked chicken is perfect for this recipe. Simply shred it and mix it with the dressing and veggies to create your chicken salad.

What kind of wraps are best for chicken salad wraps?

You can use whole wheat wraps, low-carb tortillas, or even lettuce wraps for a lighter, low-carb option. Choose what fits your dietary needs best.

Can I make this recipe dairy-free?

Yes! You can substitute Greek yogurt or regular mayo with dairy-free mayo or avocado for a creamy texture without the dairy.

Can I add more veggies to the chicken salad?

Absolutely! You can add extra veggies like cucumbers, bell peppers, or carrots to your chicken salad wrap recipe for more crunch and nutrition.

Is this recipe good for meal prep?

Yes! The chicken salad wrap recipe is perfect for meal prepping. You can make the chicken salad in bulk and assemble the wraps as needed throughout the week.

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