Tuscan Chicken Tortilla Wrap
Description:
This Tuscan Chicken Tortilla Wrap combines juicy, herbed grilled chicken with a creamy sun-dried tomato sauce, crisp spinach, roasted red peppers, and melty mozzarella all wrapped in a soft tortilla. Inspired by Tuscan flavors, this wrap is perfect for lunch or dinner and balances rich taste with healthy ingredients.
Ingredients (Serves 4):
For the Chicken:
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp dried basil
1 tsp dried oregano
½ tsp garlic powder
Salt and pepper to taste
For the Sauce:
½ cup mayonnaise or Greek yogurt
2 tbsp sun-dried tomatoes in oil, finely chopped
1 tsp Dijon mustard
½ tsp lemon juice
1 garlic clove, minced
Salt and pepper to taste
Wrap Fillings:
4 large flour tortillas (10-inch)
1 cup baby spinach
½ cup roasted red peppers, sliced
1 cup shredded mozzarella cheese
Optional: red onion slices, olives, or arugula
Instructions:
Step 1: Prepare the Chicken (15 min + marination)
Mix olive oil, basil, oregano, garlic powder, salt, and pepper in a bowl.
Coat chicken breasts with the mixture. Marinate for 30 mins (optional for flavor).
Grill or pan-sear the chicken on medium heat for 5-7 minutes per side until cooked through.
Let rest, then slice into strips.
Step 2: Make the Tuscan Sauce (5 min)
In a bowl, mix mayo or yogurt, sun-dried tomatoes, mustard, lemon juice, garlic, salt, and pepper.
Adjust seasoning to taste.
Step 3: Assemble the Wrap (10 min)
Warm tortillas slightly to make them flexible.
Spread 1-2 tbsp of sauce on each tortilla.
Layer spinach, red peppers, sliced chicken, and mozzarella.
Fold in the sides and roll tightly.
Step 4: Toast the Wrap (Optional – 5 min)
Grill the wrap on a pan or panini press until golden and the cheese is melted.
Total Time:
Prep: 15 minutes
Cook: 15 minutes
Optional marination: 30 minutes
Total active time (excluding marination): 30 minutes
Nutritional Information (Per Wrap):
Calories: 480
Protein: 33g
Carbohydrates: 28g
Fat: 27g
Fiber: 3g
Sugars: 4g
Sodium: 680mg
Note: Values can vary depending on ingredients used.
FAQs:
Q: Can I make it ahead of time?
A: Yes, you can prep the chicken and sauce in advance. Assemble the wrap just before eating or toast it when ready.
Q: What’s a healthy substitute for mayonnaise?
A: Use Greek yogurt for a lighter version of the sauce.
Q: Is it freezer-friendly?
A: Not recommended. The fresh vegetables and sauce may lose texture when frozen and thawed.
Q: Can I make it vegetarian?
A: Yes! Substitute chicken with grilled tofu, chickpeas, or a plant-based meat alternative.
Q: What tortillas work best?
A: Large flour tortillas hold everything well, but you can use spinach or whole wheat tortillas for extra nutrition.