If you’re craving a meal that is not only delicious but also packed with nutrition and vibrant flavors, this Healthy Chicken Wrap Recipe is exactly what you need. It brings together tender grilled chicken, fresh veggies, and a creamy Greek yogurt-dill dressing—all wrapped up in a wholesome whole wheat tortilla. Each bite offers a perfect balance of textures and tastes, making this recipe an ideal choice for lunch, dinner, or even a satisfying snack that feeds both your hunger and your health goals.
Ingredients You’ll Need
This Healthy Chicken Wrap Recipe shines because of its simple but essential ingredients that work together to create a symphony of flavors and textures. Each component adds a distinct touch—whether it’s the juicy grilled chicken, crisp fresh veggies, or the creamy, tangy dressing that elevates the whole dish.
- 2 boneless, skinless chicken breasts (about 1 pound): The protein-packed star of the wrap that stays juicy when cooked right.
- 2 tablespoons olive oil: For adding flavor and helping the spices stick while grilling.
- 1 teaspoon garlic powder: Boosts savory depth without overpowering other flavors.
- 1 teaspoon onion powder: Adds mild sweetness and complexity to the chicken seasoning.
- 1 teaspoon paprika: Brings a subtle smoky warmth and vibrant color.
- 1 teaspoon salt: Enhances every flavor in the wrap.
- 1/2 teaspoon black pepper: Lends a gentle kick that complements the herbs.
- 1 cup Greek yogurt: Forms the base of a creamy, tangy dressing that brightens the wrap.
- 2 tablespoons lemon juice: Adds freshness and acidity to balance richness.
- 1 tablespoon fresh dill, chopped: The star herb in the dressing, providing a garden-fresh aroma.
- 4 whole wheat wraps or tortillas: Nutty and hearty, they hold everything together with extra fiber.
- 1 cup fresh spinach leaves: A leafy green that adds crunch and nutrients.
- 1 large tomato, sliced: Juicy and sweet, offering a refreshing burst in each bite.
- 1 medium cucumber, sliced: Crisp and cooling, balancing the warm spices nicely.
- 1/4 cup red onion, thinly sliced: Adds sharpness and a bit of crunch.
- 1/2 cup shredded carrots: A touch of natural sweetness and vibrant color.
- 1/4 cup feta cheese, crumbled (optional): Provides a salty tang with creamy texture—totally worth adding!
- 2 tablespoons hummus: Adds richness and moisture, making each bite decadent yet healthy.
How to Make Healthy Chicken Wrap Recipe
Step 1: Prepare the Grill and Chicken Seasoning
Start by heating your grill or stovetop grill pan to medium-high. In the meantime, combine olive oil, garlic powder, onion powder, paprika, salt, and black pepper in a small bowl. This simple mixture ensures every inch of your chicken is bursting with flavor and forms a delicious crust once grilled.
Step 2: Grill the Chicken
Brush the chicken breasts thoroughly with the seasoning mixture to cover all sides. Place them on the grill and cook for about 6 to 7 minutes per side, until beautifully charred and cooked through. Once off the heat, let the chicken rest for a few minutes; this step locks in the juices and makes slicing easier without tearing.
Step 3: Make the Yogurt-Dill Dressing
While the chicken rests, whisk together Greek yogurt, fresh lemon juice, and chopped dill until a creamy and bright dressing forms. This will add an irresistible tang and herbaceous note that lifts every other flavor in the wrap.
Step 4: Prep the Wrap
Lightly warm your whole wheat wraps in a dry pan or microwave to make them pliable and easier to roll. Next, spread a layer of hummus gently over each wrap—this not only adds richness but also acts like glue to hold your ingredients in place.
Step 5: Assemble the Wrap
Layer the fresh spinach, sliced tomato, cucumber, red onion, shredded carrots, and optional feta on top of the hummus. Then, add the thinly sliced grilled chicken, making sure every wrap gets a generous serving. Finish with a drizzle of that luscious yogurt-dill dressing to tie it all together.
Step 6: Roll and Slice
Fold in the sides of each wrap carefully, then roll tightly from the bottom up to encase all those wonderful fillings. Slice each wrap in half at a slight angle—this not only looks gorgeous but also makes it easier to enjoy without everything spilling out.
How to Serve Healthy Chicken Wrap Recipe
Garnishes
Sprinkle a bit of extra fresh dill or a handful of chopped parsley on top for a bright green flash that adds freshness. A light dusting of smoked paprika can also emphasize the smoky flavors you worked so hard to develop during grilling.
Side Dishes
This Healthy Chicken Wrap Recipe pairs perfectly with a crunchy side salad or a small bowl of chickpea salad. Other great options include roasted sweet potato wedges or a crisp coleslaw, all of which complement the wrap’s textures and keep the meal light yet filling.
Creative Ways to Present
For a fun twist, serve the wraps in individual parchment paper sleeves for an easy-to-handle picnic style. Alternatively, cut the wraps into smaller pinwheels—these make perfect finger foods for parties or a lunchbox treat that’s as appealing visually as it is delicious.
Make Ahead and Storage
Storing Leftovers
Wrap any leftovers tightly in plastic wrap or place them in an airtight container and refrigerate. The ingredients hold well for up to 2 days, though the wrap tastes freshest the same day you make it. Keep the dressing separate if possible to prevent the wrap from becoming soggy.
Freezing
This Healthy Chicken Wrap Recipe is best enjoyed fresh, as freezing can compromise the texture of the fresh veggies and the wrap itself. If you want to prep the chicken in advance, freeze it separately and assemble the wraps after thawing for optimum freshness.
Reheating
If you have leftover chicken, reheat it gently in a skillet or microwave until warm but still moist. Avoid reheating the whole assembled wrap to keep the veggies crisp and the wrap from becoming soggy—just assemble fresh again for best results.
FAQs
Can I use different greens instead of spinach?
Absolutely! Kale, arugula, or romaine lettuce all make fantastic substitutes. Each brings its own flavor profile and texture, so feel free to experiment based on what you love or have on hand.
Is this recipe suitable for meal prep?
Yes, it’s a great choice for meal prepping. Just keep the dressing and wraps separate from the grilled chicken and veggies until you’re ready to enjoy to maintain freshness and avoid sogginess.
Can I make this recipe dairy-free?
Definitely. Simply omit the Greek yogurt and feta cheese or substitute with dairy-free yogurt and vegan cheese alternatives. The hummus also helps keep the wrap creamy and satisfying.
What type of wraps can I use if I don’t have whole wheat?
Feel free to use any wrap or tortilla you prefer, such as spinach wraps, gluten-free tortillas, or even large lettuce leaves for an ultra-light option. Each imparts a slightly different texture and flavor.
How spicy is this wrap?
This Healthy Chicken Wrap Recipe is very mild and approachable in terms of spice. If you enjoy a bit of heat, you can easily add a pinch of cayenne pepper to the chicken seasoning or a drizzle of hot sauce when serving.
Final Thoughts
If you’ve been on the lookout for a wholesome, flavorful meal that feels satisfying without weighing you down, this Healthy Chicken Wrap Recipe is your new best friend. It’s approachable, packed with fresh ingredients, and easily adaptable to your taste. Grab your favorite ingredients, fire up the grill, and get ready to enjoy a wrap that’s as joyful to eat as it is good for you. Trust me, once you try it, it will quickly become a staple in your recipe rotation!
Print
Healthy Chicken Wrap Recipe
- Prep Time: 0h 20m
- Cook Time: 0h 15m
- Total Time: 0h 35m
- Yield: 4 wraps
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Healthy Chicken Wrap recipe features tender grilled chicken breasts seasoned with a flavorful blend of spices, wrapped in whole wheat tortillas along with fresh spinach, tomatoes, cucumbers, red onions, shredded carrots, and optional feta cheese. A creamy Greek yogurt and dill dressing, paired with hummus, adds a tangy and rich finish to a nutritious and satisfying meal perfect for lunch or a light dinner.
Ingredients
Chicken and Marinade
- 2 boneless, skinless chicken breasts (about 1 pound)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Dressing
- 1 cup Greek yogurt
- 2 tablespoons lemon juice
- 1 tablespoon fresh dill, chopped
Wrap and Fillings
- 4 whole wheat wraps or tortillas
- 1 cup fresh spinach leaves
- 1 large tomato, sliced
- 1 medium cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/2 cup shredded carrots
- 1/4 cup feta cheese, crumbled (optional)
- 2 tablespoons hummus
Instructions
- Preheat Grill: Preheat your grill or stovetop grill pan to medium-high heat to prepare for cooking the chicken.
- Prepare Marinade: In a small bowl, combine the olive oil, garlic powder, onion powder, paprika, salt, and black pepper to create a seasoning mixture.
- Cook Chicken: Brush the chicken breasts with the olive oil mixture and grill them for 6-7 minutes on each side until fully cooked with grill marks. Remove and let rest before slicing thinly.
- Make Dressing: In a separate bowl, mix Greek yogurt, lemon juice, and fresh dill until well blended to create a creamy dressing.
- Warm Wraps: Slightly warm the whole wheat wraps in a dry pan or microwave to make them pliable for rolling.
- Spread Hummus: Spread a thin layer of hummus evenly on each wrap to add flavor and moisture.
- Add Vegetables: Distribute spinach, tomato slices, cucumber, red onion, shredded carrots, and crumbled feta cheese (if using) evenly across the wraps.
- Add Chicken: Place the sliced grilled chicken on top of the layered vegetables on each wrap.
- Drizzle Dressing: Pour the prepared yogurt-dill dressing over the chicken and vegetables for added creaminess and zing.
- Assemble Wraps: Fold the sides of the wrap carefully, then roll tightly from the bottom. Slice each wrap in half before serving for easy handling.
Notes
- You can substitute the whole wheat wraps for gluten-free tortillas if needed.
- Feta cheese is optional and can be omitted for a lower-fat version.
- Leftover chicken can be stored in the refrigerator for up to 3 days.
- For extra flavor, marinate the chicken for 30 minutes before grilling.
- Serve with a side salad or fresh fruit for a complete meal.
