Creamy Garlic Chicken Wraps
These grilled chicken wraps are loaded with juicy seasoned chicken creamy garlic herb sauce and crisp greens all wrapped in warm tortillas. They’re perfect for lunch dinner meal prep or a protein-packed snack. Quick to make and seriously satisfying they bring together flavor and freshness in every bite.
Prep and Cook Time
Prep Time: 10 minutes
Cook Time: 10–12 minutes
Total Time: 20–25 minutes
Servings: 2–3 wraps
Ingredients
For the Chicken:
2 chicken breasts diced
1 tablespoon olive oil
1 teaspoon garlic powder
½ teaspoon paprika
Salt and pepper to taste
Optional: pinch of chili flakes or cayenne
For the Garlic Sauce:
½ cup plain Greek yogurt or sour cream
2 tablespoons mayonnaise
2 teaspoons lemon juice
1 teaspoon minced garlic
1 tablespoon chopped fresh parsley or dill
Salt and pepper to taste
For Assembly:
2–3 large tortillas or flatbreads
1–2 cups baby spinach or lettuce
Optional: shredded cheese sliced cucumbers tomatoes or red onion
Instructions
Season and cook the chicken: In a bowl toss chicken with olive oil garlic powder paprika salt and pepper. Heat a pan over medium-high heat and cook chicken for 6–8 minutes until golden and cooked through. Set aside.
Make the sauce: Mix yogurt mayonnaise garlic lemon juice herbs salt and pepper in a bowl until smooth.
Assemble the wrap: Lay a tortilla flat. Add a handful of greens followed by cooked chicken. Drizzle with garlic sauce and add any extras.
Wrap it up: Fold in the sides then roll up tightly.
Grill or toast (optional): For extra flavor and texture grill the wrap on a pan or press for 2–3 minutes per side.
Tips for Success
Use leftover grilled chicken for a faster prep
Make the garlic sauce ahead — it keeps for 3–4 days
Warm the tortilla slightly before rolling to avoid tearing
Add crunchy elements like cucumbers or red cabbage for texture
Try whole wheat wraps or low-carb versions if preferred
Frequently Asked Questions
Q: Can I make this wrap ahead of time
A: Yes assemble and wrap in foil or plastic then refrigerate for up to 24 hours. For best texture store components separately and wrap fresh.
Q: What else can I use instead of chicken
A: Try grilled shrimp beef strips or roasted tofu for a different protein option.
Q: Is there a dairy-free option for the sauce
A: Use dairy-free yogurt and mayo — still delicious and creamy.
Q: Can I freeze these wraps
A: It’s best to freeze just the chicken. Wraps with sauce and greens can get soggy after thawing.
Nutrition (Per Wrap)
Approximate values depending on ingredients
Calories: 380
Protein: 32g
Fat: 18g
Carbs: 24g
Fiber: 2g
Sugar: 2g
Conclusion
These creamy garlic chicken wraps are a perfect blend of juicy flavor-packed meat crisp veggies and tangy herb sauce. Ideal for quick meals on the go work lunches or post-workout refuels. Simple to customize and even easier to love — once you try them they’ll become a regular in your kitchen.