Chicken Salad Wrap
A nourishing and protein-rich chicken salad wrap brought together with a velvety dressing and enhanced by bold, savory ingredients. Perfect for prepping in advance and ideal for lunchboxes or light meals. The protein count can be elevated further by opting for high-protein wraps.
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Ingredients
- 1 oz grated Parmesan cheese approx. 30 grams
- 2 oz Greek or plain yogurt about 60 grams; high-protein Greek recommended
- ½ carrot finely grated
- 12 oz cooked chicken breast diced (approx. 350 grams)
- Juice of ½ lemon
- 1 oz sun-dried tomatoes minced (approx. 30 grams)
- 3 oz light mayonnaise about 90 grams
- 1 celery rib finely chopped
- 1½ oz baby spinach roughly chopped (approx. 35–40 grams)
- 2 spring onions thinly sliced
- 4 –6 medium soft tortilla wraps
- 1 ½ teaspoons Dijon mustard
- Zest of ½ lemon
Instructions
- Place the diced cooked chicken into a large mixing bowl.
- Add finely chopped celery, minced sun-dried tomatoes, and thinly sliced spring onions to the bowl.
- Incorporate the grated carrot, lemon zest, and chopped spinach.
- Spoon in the yogurt, mayonnaise, and Dijon mustard, followed by the lemon juice and Parmesan.
- Stir the mixture thoroughly until it reaches a uniform, creamy consistency.
- Portion 1 to 1½ cups of the chicken salad onto each tortilla and wrap tightly.
- Serve immediately, or for added texture, toast the wraps in a dry skillet until golden and crisp.
Notes
Avoid incorporating moisture-rich vegetables such as cucumbers or fresh tomatoes if preparing in advance, as they can lead to sogginess.
For optimal wrap-rolling, ensure all ingredients are chopped finely to promote cohesion.
Opt for lettuce cups or low-carb tortillas for a reduced-carb alternative.
To enhance texture, consider adding toasted seeds or nuts.
The chicken salad mixture can be stored in an airtight container in the refrigerator for up to 4 days.
For meal prep, prepare the filling ahead and assemble the wraps fresh as needed, or portion into containers for quick lunches.
Substitutions: Replace spinach with arugula or kale. Additional ingredients like fennel, bell peppers, or shredded red cabbage can be used. For extra calories, include avocado or more grated cheese.