Chicken Salad Wraps

These chicken salad wraps roll sliced cooked chicken, crisp lettuce, tomato, cucumber and red pepper in a soft tortilla with a quick lemon and mustard yogurt sauce. They take 15 minutes if the chicken is already cooked, make 4 wraps, and pack well for lunch. Use leftover roast chicken, or grill a couple of breasts while you chop the vegetables.

• Serves: 4 (one wrap each)
• Prep time: 15 minutes
• Cook time: none if using cooked chicken, about 15 minutes to grill fresh breasts
• Total time: 15 to 30 minutes

Ingredients

Wraps

• 4 large flour tortillas (about 70 g each), or whole wheat tortillas
• 400 g (14 oz) cooked chicken breast, sliced or shredded
• 4 large lettuce leaves or 2 handfuls of mixed leaves
• 1 red bell pepper, thinly sliced
• 1 large tomato, sliced
• Half a cucumber, cut into thin sticks

Yogurt sauce

• 6 tablespoons plain Greek yogurt
• 1 teaspoon Dijon or yellow mustard
• 2 teaspoons lemon juice
• A pinch of salt and black pepper
• Optional: a small handful of chopped fresh herbs such as dill, parsley or chives

Method

1. If you’re cooking chicken from raw, season 2 breasts and grill or pan-fry them over medium heat for 6 to 8 minutes on each side, until cooked through. Let them rest for 5 minutes, then slice.
2. Stir together the yogurt, mustard, lemon juice, salt, pepper and herbs.
3. Warm the tortillas for 10 to 15 seconds each in a dry pan or the microwave, so they fold without cracking.
4. Spread a tablespoon or two of the sauce down the middle of each tortilla.
5. Layer the lettuce, chicken, pepper, tomato and cucumber on top, keeping the filling in the lower third of the tortilla.
6. Fold in the sides, then roll up tightly from the bottom. Cut in half on a diagonal and serve.

Cooking chicken safely

Chicken must reach 74°C (165°F) in the thickest part to be safe, according to the USDA’s safe temperature chart. A food thermometer is the most reliable way to check. If you’re using leftover roast chicken, make sure it was refrigerated within 2 hours of cooking and is no more than 3 to 4 days old.

Tips for the best result

• Dry the lettuce well, or the wraps turn soggy.
• Put the lettuce next to the tortilla, under the wetter fillings, to protect the wrap.
• Don’t overfill. A modest amount rolls more neatly and holds together.
• Roll tightly and, for lunchboxes, wrap each one in baking paper or foil to keep its shape.

Swaps and variations

• Caesar-style: replace the sauce with a light Caesar dressing and add parmesan shavings.
• Mediterranean: add hummus, olives, feta and roasted peppers. Our guide to whether hummus is healthy includes a homemade recipe.
• Spicy: add sliced jalapeños or a little chili sauce to the yogurt.
• Vegetarian: use falafel, roasted chickpeas or grilled halloumi instead of chicken.
• Lower carb: use large romaine or iceberg leaves as the wrap instead of a tortilla.
• More fiber: use whole wheat tortillas and add grated carrot or spinach.

Making them ahead

For a packed lunch, assemble the wraps in the morning, or the night before at most, and keep them cold. Perishable fillings such as chicken and yogurt shouldn’t sit at room temperature for more than 2 hours, in line with the USDA’s food safety guidance. Pack them in an insulated lunch bag with an ice pack. If you want to prepare further ahead, store the chicken, sauce and vegetables separately in the fridge and roll the wraps when you need them.

Nutrition per wrap (estimate)

Based on USDA FoodData Central values for white flour tortillas, grilled skinless chicken breast, nonfat Greek yogurt and the vegetables listed, each wrap works out roughly as follows:

With nearly 40 g of protein each, these wraps are a filling lunch. Most of the sodium comes from the tortillas, which vary a lot between brands, so compare labels if you’re watching your salt.

Contains: wheat (gluten), milk and mustard. If you’re cooking for someone with an allergy, check the tortilla and mustard labels.

What to serve with them

• A piece of fruit or a handful of grapes for a complete packed lunch.
• Vegetable sticks with extra yogurt sauce.
• A cup of our tomato basil soup on a cold day.

Can I freeze the wraps?

Not once they’re assembled, because the lettuce and tomato turn watery. You can freeze cooked chicken in portions and thaw it in the fridge overnight before making the wraps.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.