These chicken salad wraps are creamy, savory, and packed with protein, making them perfect for meal prep or quick lunches. Tender chicken is combined with crunchy vegetables, tangy sun-dried tomatoes, nutty Parmesan, and a light yet luscious dressing. Wrapped in a soft tortilla, this satisfying meal delivers balanced flavor and texture in every bite.
Why You’ll Love This Recipe
High in protein and balanced with fiber-rich vegetables
Creamy without feeling heavy thanks to Greek yogurt and light mayonnaise
Perfect for meal prep and stays fresh for several days
Customizable with your favorite add-ins and greens
Ready in under 15 minutes if using pre-cooked chicken
Great for packed lunches, picnics, or quick dinners
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
12 oz (350 g) cooked chicken, diced or shredded
2 spring onions, finely sliced
2 oz (60 g) Greek yogurt
3 oz (90 g) light mayonnaise
1 ½ teaspoons Dijon mustard
½ medium carrot, grated (about ¼ cup)
1½ oz (35–40 g) baby spinach, roughly chopped
1 oz (30 g) sun-dried tomatoes, finely chopped
1 celery rib, finely diced
Zest of ½ lemon
Juice of ½ lemon (about 1 tablespoon)
1 oz (30 g) grated Parmesan cheese
4–6 medium soft tortilla wraps
Directions
Dice or shred the cooked chicken and place it into a large mixing bowl.
Finely dice the celery, sun-dried tomatoes, and spring onions.
Grate the carrot, zest the lemon, and roughly chop the spinach.
Add the yogurt, light mayonnaise, Dijon mustard, lemon zest, lemon juice, and grated Parmesan to the bowl with the chicken.
Add all the chopped vegetables to the bowl.
Mix everything thoroughly until creamy and evenly combined. Taste and adjust seasoning if needed.
Spoon about 1 to 1½ cups of the chicken salad mixture onto each tortilla wrap.
Fold in the sides and roll tightly into a wrap.
Serve immediately, or toast in a dry pan over medium heat for 2–3 minutes per side until golden and slightly crisp.
Servings and timing
Servings: 4 large wraps or 6 medium wraps
Prep time: 10 minutes
Cook time (optional toasting): 5 minutes
Total time: 10–15 minutes
Each large wrap contains approximately 351 calories, with 29 g protein, 24 g carbohydrates, and 15 g fat.
Variations
Use whole wheat, spinach, or high-protein tortillas for added fiber and nutrients.
Swap baby spinach with arugula or finely chopped kale.
Add finely diced bell peppers or shredded red cabbage for extra crunch.
Stir in a tablespoon of chopped fresh herbs like parsley or dill for freshness.
Add sliced avocado for extra creaminess and healthy fats.
For a lower-carb option, serve the chicken salad in lettuce cups instead of tortillas.
Sprinkle in toasted sunflower seeds or chopped almonds for added texture.
Storage/Reheating
Store the chicken salad mixture in an airtight container in the refrigerator for up to 3–4 days. For best results, keep the filling separate from the tortillas and assemble wraps just before eating to prevent sogginess.
If you prefer warm wraps, toast them fresh in a dry skillet for a few minutes on each side until heated through and lightly crisp. Avoid microwaving fully assembled wraps for too long, as this can make the tortillas soft and chewy.
FAQs
Can I make this chicken salad ahead of time?
Yes, the flavor actually improves after a few hours in the fridge. Prepare the filling in advance and assemble the wraps when ready to eat.
What type of chicken works best?
Leftover roasted chicken, rotisserie chicken, or baked chicken breast all work perfectly. Just ensure it is fully cooked and cooled before mixing.
Can I freeze the chicken salad?
Freezing is not recommended because the yogurt and mayonnaise may separate when thawed, resulting in a watery texture.
Can I use only mayonnaise or only yogurt?
Yes, you can use all mayonnaise for a richer flavor or all Greek yogurt for a lighter, higher-protein option.
How do I prevent soggy wraps?
Store the filling separately and avoid adding watery vegetables like tomatoes or cucumbers if making in advance.
Can I use a different cheese?
Yes, grated Cheddar or another firm cheese can replace Parmesan for a slightly different flavor profile.
Is this recipe suitable for meal prep?
Absolutely. Portion the filling into containers and assemble fresh wraps daily for easy grab-and-go lunches.
Can I make it dairy-free?
You can substitute dairy-free yogurt and dairy-free mayonnaise alternatives, and omit or replace the cheese with a dairy-free option.
What can I serve with these wraps?
They pair well with a side salad, roasted vegetables, fresh fruit, or a light soup.
How can I increase the protein content?
Use high-protein tortillas and opt for high-protein Greek yogurt. You can also slightly increase the chicken quantity while keeping the dressing balanced.
Conclusion
Chicken salad wraps are a simple, high-protein meal that delivers big flavor with minimal effort. The creamy dressing, bright lemon, savory sun-dried tomatoes, and crunchy vegetables create a balanced and satisfying wrap that works perfectly for busy weekdays or relaxed weekend lunches. With easy customization options and excellent storage potential, this recipe is one you’ll want to keep in regular rotation.
Creamy, savory chicken salad wraps packed with tender chicken, crunchy vegetables, sun-dried tomatoes, and Parmesan in a light yogurt-mayo dressing. Perfect for quick lunches or meal prep, these protein-rich wraps are ready in under 15 minutes.
Ingredients
12 oz (350 g) cooked chicken, diced or shredded
2 spring onions, finely sliced
2 oz (60 g) Greek yogurt
3 oz (90 g) light mayonnaise
1 1/2 teaspoons Dijon mustard
1/2 medium carrot, grated (about 1/4 cup)
1 1/2 oz (35–40 g) baby spinach, roughly chopped
1 oz (30 g) sun-dried tomatoes, finely chopped
1 celery rib, finely diced
Zest of 1/2 lemon
Juice of 1/2 lemon (about 1 tablespoon)
1 oz (30 g) grated Parmesan cheese
4–6 medium soft tortilla wraps
Instructions
Place the diced or shredded cooked chicken in a large mixing bowl.
Add the Greek yogurt, light mayonnaise, Dijon mustard, lemon zest, lemon juice, and grated Parmesan.
Add the sliced spring onions, diced celery, grated carrot, chopped spinach, and sun-dried tomatoes.
Mix thoroughly until creamy and evenly combined. Adjust seasoning if needed.
Spoon 1 to 1 1/2 cups of the chicken salad mixture onto each tortilla wrap.
Fold in the sides and roll tightly into wraps.
Serve immediately, or toast in a dry skillet over medium heat for 2–3 minutes per side until golden and lightly crisp.
Notes
Store the chicken salad filling separately from tortillas for up to 3–4 days.
Use rotisserie or leftover roasted chicken for convenience.
Substitute all Greek yogurt for a lighter version or all mayonnaise for richer flavor.
For a low-carb option, serve in lettuce cups instead of tortillas.
