Chicken Salad Wrap
A fresh, satisfying wrap packed with tender grilled chicken, crisp lettuce, and juicy tomatoes, all tossed in a creamy yogurt dressing. Perfect for a quick lunch or light dinner, ready in just 30 minutes.
For 4 servings
- prep · ~2 min
Season the chicken breasts.
1.Pat the chicken breasts dry with paper towels.2.Drizzle with olive oil and rub all over.3.Season both sides with salt, black pepper, and garlic powder. - grill · ~12 min
Grill the chicken until cooked through.
1.Heat a grill pan over medium-high heat until hot.2.Place the seasoned chicken on the grill pan.3.Cook for 6 minutes per side, or until internal temperature reaches 165°F.4.Transfer to a cutting board and let rest for 5 minutes.TIPResting the chicken keeps it juicy — don't skip this step. - prep · ~2 min
Slice the grilled chicken.
After resting, slice the chicken breasts against the grain into thin strips.
- mix · ~1 min
Make the creamy yogurt dressing.
1.In a large mixing bowl, combine yogurt, lemon juice, and dijon mustard.2.Whisk until smooth and well blended. - mix · ~1 min
Toss the chicken salad filling.
1.Add the sliced chicken, shredded lettuce, diced tomato, and sliced red onion to the bowl.2.Toss gently until everything is evenly coated with the dressing.TIPToss lightly — overmixing can make the lettuce wilt. - assemble · ~3 min
Assemble the wraps.
1.Warm the tortilla wraps in a dry pan for 20 seconds per side to make them pliable.2.Place a generous scoop of the chicken salad mixture in the center of each wrap.3.Fold in the sides, then roll tightly from the bottom up.TIPDon't overfill the wraps — it makes rolling difficult. - serve · ~1 min
Slice and serve immediately.
Cut each wrap in half diagonally and serve with a side of fresh fruit or a light soup.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the chicken dry before seasoning to ensure a good sear and prevent steaming.
- 2Let the chicken rest for 5 minutes after grilling to redistribute juices and keep it moist.
- 3Slice the chicken against the grain for tender, bite-sized strips.
- 4Warm the tortillas briefly in a dry pan to make them pliable and prevent tearing.
- 5Toss the salad filling gently to avoid wilting the lettuce.
- 6Don't overfill the wraps — use about ¾ cup filling for a tight, easy roll.
Adapt it for your goals.
Low-carb
Replace the tortilla with large lettuce leaves or collard greens for a gluten-free, low-carb wrap that keeps the filling crunchy and fresh.
spicySpicy
Add 1 teaspoon of sriracha or a pinch of cayenne to the yogurt dressing for a spicy kick that complements the cool lettuce and tomato.
high proteinHigh-protein
Swap the chicken breast for grilled chicken thighs (more flavorful and juicy) or add a handful of chickpeas to the salad for extra protein and fiber.
herbaceousHerbaceous
Stir in 2 tablespoons of chopped fresh dill, parsley, or chives into the dressing for a brighter, more aromatic profile that pairs beautifully with the lemon and mustard.
Why this is on our healthy list.
High in Lean Protein
Chicken breast provides a high-quality, low-fat source of protein that supports muscle repair and keeps you full longer.
Probiotic-Rich Dressing
Plain yogurt contains live probiotics that support gut health and digestion, especially when paired with the fiber from lettuce and tomatoes.
Rich in Vitamins A and C
Romaine lettuce and fresh tomatoes deliver a good dose of vitamin A for eye health and vitamin C for immune support.
Low in Added Sugars
This wrap uses no added sweeteners — the natural tang of yogurt and lemon provides flavor without sugar spikes.
Frequently asked questions
Yes, but store the dressing separately and toss just before assembling to keep the lettuce crisp. The cooked chicken can be refrigerated for up to 3 days.
