Grilled Chicken Wraps Recipe
Description
Grilled Chicken Wraps are a perfect blend of juicy grilled chicken, crisp veggies, and flavorful sauces all tucked inside a soft tortilla. These wraps are easy to make, healthy, and perfect for lunch, dinner, or even meal prepping. They offer a great balance of lean protein, fiber, and taste.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 wraps
Ingredients
For the Chicken Marinade
2 boneless, skinless chicken breasts
2 tbsp olive oil
1 tsp garlic powde
1 tsp onion powder
1 tsp smoked paprika
1/2 tsp ground black pepper
1/2 tsp salt
Juice of 1 lemon
For the Wraps
4 large flour tortillas or whole wheat wraps
1 cup shredded lettuce or baby spinach
1 medium tomato, sliced
1/2 cup sliced red onions
1/2 cup shredded cheese (cheddar or mozzarella
1/4 cup ranch or garlic yogurt sauce (optional)
1/2 avocado, sliced (optional)
Instructions
1. Marinate the Chicken
In a bowl, mix olive oil, garlic powder, onion powder, paprika, salt, pepper, and lemon juice.
Add chicken breasts and coat evenly.
Let marinate for at least 15 minutes (up to 2 hours in the fridge for deeper flavor).
2. Grill the Chicken
Heat a grill pan or outdoor grill over medium-high heat.
Grill chicken for about 6–7 minutes per side, or until fully cooked (internal temp 165°F / 75°C).
Remove and let rest for 5 minutes before slicing into strips.
3. Assemble the Wraps
Warm the tortillas in a skillet or microwave.
Layer with lettuce, tomato, onions, avocado, chicken slices, cheese, and sauce.
Fold the sides and roll tightly into a wrap.
4. Optional Step – Grill the Wrap
For a crispy outer layer, grill the wrap for 1–2 minutes on each side in a skillet.
Nutritional Information (Per Wrap)
Nutrient Amount
Calories ~390
Protein ~30g
Carbohydrates ~28g
Fat ~18g
Fiber ~4g
Sugars ~3g
Sodium ~500mg
Note: Nutritional values may vary based on the size of tortillas, cheese type, and sauces used.
FAQs
Q: Can I make this wrap ahead of time?
A: Yes! Prepare the wraps and store them wrapped in foil or parchment in the fridge for up to 2 days. Keep sauce separate if you want to avoid sogginess.
Q: Can I use a different protein?
A: Absolutely. You can substitute grilled shrimp, tofu, beef strips, or turkey.
Q: What sauces go well with these wraps?
A: Garlic mayo, ranch, tzatziki, chipotle sauce, or even hummus work great.
Q: Can I make it low-carb?
A: Yes. Use a low-carb tortilla or wrap the filling in large lettuce leaves.
Q: How can I reheat the wraps?
A: Reheat on a skillet over medium heat for 3–4 minutes or in the oven at 350°F for abo
ut 10 minutes.
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