How to Make Chicken & Vegetable Wraps
Ever find yourself staring into the fridge, wondering what to make that's quick, delicious, and healthy? We've all been there. The solution? Chicken & Vegetable Wraps! They're packed with lean protein, fresh veggies, and creamy Greek yogurt, all wrapped in a wholesome tortilla.
Interestingly, while wraps have been a staple in various cultures for centuries, the modern wrap sandwich as we know it today gained popularity in the 1990s, with some attributing its invention to Bobby Valentine, a former baseball player and manager, in 1982.
These wraps aren't just a lunchbox favorite—they're perfect for meal prep, light dinners, or a quick post-workout meal. Plus, they're incredibly customizable. Swap ingredients, spice them up, or make them dairy-free—the choice is yours! So, if you love easy, no-cook meals that taste amazing and keep you full, this chicken and vegetable wrap recipe will be your new go-to.
How to Make Chicken & Vegetable Wraps
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Servings: 4 | Difficulty Level: Very Easy
Ingredients
For the Chicken & Vegetable Filling:
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- 2 cups cooked chicken, shredded (Rotisserie chicken works great!)
- ½ cup diced English cucumber
- ½ cup chopped carrots
- ½ red bell pepper, diced
- 1 green onion, chopped
- ¼ cup plain Greek yogurt
- 1 tablespoon fresh lemon juice
- ½ teaspoon chopped fresh thyme
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
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For the Wraps:
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- 4 (8-inch) whole-wheat tortillas
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Step-by-Step Instructions
Step 1: Prepare the Chicken & Vegetable Mixture
Grab a plastic mixing bowl set and use one to combine the shredded chicken, diced cucumber, chopped carrots, red bell pepper, green onion, Greek yogurt, lemon juice, thyme, salt, and black pepper. Mix everything until well combined.
Step 2: Prepare the Wraps
Lay the whole-wheat tortillas flat on a clean surface or plate. Evenly distribute the chicken mixture in the center of each tortilla. If your tortillas feel stiff, warm them up in an iron skillet for a few seconds to make them more flexible.
Step 3: Fold the Wraps
Fold in the sides slightly to hold the filling in. Roll tightly from the bottom up, keeping everything tucked in, then secure with parchment paper or a toothpick if needed. If you like a low-carb option, swap tortillas for large lettuce leaves!
Step 4: Serve & Store Leftovers
Slice the wraps in half and serve immediately. If you’re meal-prepping, store the chicken mixture in a glass food container in the fridge for up to 3 days.
Health Benefits of Chicken & Vegetable Wraps
These wraps are the perfect balance of protein, vitamins, and healthy fats, making them a nutritious and satisfying meal. Shredded chicken and Greek yogurt provide a lean protein boost, keeping you full and energized while supporting muscle repair. Bell peppers, carrots, and cucumbers add essential vitamins A and C, fiber, and antioxidants to strengthen immunity and aid digestion. You can even swap Greek yogurt for mayo to make the wrap creamy while lowering unhealthy fats and adding gut-friendly probiotics. Plus, they’re easy to meal prep, staying fresh for up to three days—perfect for a quick, healthy grab-and-go meal!
Customization Ideas:
Spicy Kick
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- Add ½ teaspoon red pepper flakes or drizzle with sriracha for extra heat.
- Mix hot sauce into the Greek yogurt for a spicy dressing.
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Boost the Protein
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- Add chopped hard-boiled eggs or a sprinkle of feta cheese.
- Swap chicken for grilled tofu or black beans for a vegetarian version.
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Change Up the Wraps
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- Use gluten-free wraps, spinach wraps, or lettuce cups for a low-carb option.
- Try naan or pita bread for a different texture.
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Make Your Own Chicken & Vegetable Wraps
These chicken and vegetable wraps are everything you need in a meal—quick, nutritious, and delicious! This is best for meal-prepping for the week, making a fast lunch, or packing a healthy snack. If that sounds like your kind of meal, you’re in for a treat! This recipe comes straight from The Mediterranean Refresh Under 30 Minutes, a best-selling cookbook from Peapil Publishing, filled with quick and flavorful dishes inspired by the Mediterranean diet. And the best part? You can grab a FREE copy right now!
Peapil Publishing also has a fantastic lineup of cookbooks tailored to various diets, whether you’re into keto, plant-based, or simply looking for easy, healthy meals. Explore their full collection here: Peapil Publishing.
Kitchen Tools You Need
Make meal prep a breeze with these must-have kitchen tools:
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- Adjustable Pot Strainer – Perfect for rinsing and draining vegetables.
- Lemon Squeezer – Get every last drop of fresh lemon juice without the mess or seeds.
- Kitchen Knife Set – Effortlessly chop, dice, and slice your veggies and chicken for the perfect wrap.
Shop these kitchen tools at Zulay Kitchen for high-quality essentials that make cooking fast and easy!
Frequently Asked Questions About This Recipe
What’s the best tortilla to use?
Whole wheat tortillas are a great choice for added fiber and nutrients. You can also use gluten-free tortillas if needed. For a low-carb option, swap the tortilla for lettuce wraps or collard greens. If you want a softer texture, try using naan or pita bread instead.
Can I use a different protein instead of chicken?
Yes! Shredded turkey, tuna, or even canned salmon work well in this recipe. For a vegetarian option, swap the chicken for grilled tofu, black beans, or chickpeas. Adding hard-boiled eggs or feta cheese is another way to boost the protein content.
How can I add more flavor to the wraps?
Spice things up with a dash of red pepper flakes, a drizzle of sriracha, or a sprinkle of smoked paprika. Fresh herbs like cilantro or basil add extra freshness. You can also mix hot sauce into the Greek yogurt for a tangy, spicy kick.
What can I serve with these wraps?
Pair them with a side of mixed greens, roasted sweet potatoes, or a cup of soup for a complete meal. If you need a crunchy side, baked tortilla chips with guacamole or hummus work perfectly. A fresh fruit salad adds a refreshing balance.
Can I use regular yogurt instead of Greek yogurt?
Greek yogurt is thicker and creamier, but regular yogurt can work too. Just be sure to use plain yogurt to avoid added sugar. If using regular yogurt, consider straining it slightly to remove excess liquid and maintain a creamy consistency in the wrap filling.
