Description
A quick, nutritious, and sturdy chicken wrap recipe perfect for busy school mornings. These wraps stay fresh in the lunchbox, avoid sogginess with a moisture barrier technique, and offer five customizable variations to please picky eaters.
Ingredients
Scale
- 5 large whole wheat tortillas (10-inch / 25cm)
- 2–3 cups cooked chicken, diced or shredded (rotisserie or poached)
- ½ cup plain full-fat Greek yogurt
- 2 teaspoons dry ranch seasoning mix
- 1 tablespoon lemon juice
- 2 cups fresh lettuce, chopped (romaine or iceberg)
- 1 cup shredded cheddar cheese
- 1 medium red bell pepper, diced
- 4 stalks green onions, sliced
- Optional: 1 medium avocado, sliced
- Optional: ¼ cup dried cranberries
- Optional: 2 tablespoons sliced jalapeños
Instructions
- Prep the chicken: Shred or dice the cooked chicken into bite-sized pieces and set aside in a bowl.
- Make the binder: In a medium bowl, whisk together the Greek yogurt, ranch seasoning, and lemon juice until smooth. Adjust consistency with a splash of milk or water if needed.
- Combine chicken and binder: Add the chicken to the yogurt mixture and toss gently until evenly coated. Set aside.
- Prep the veggies: Chop the lettuce, dice the bell pepper, and slice the green onions. Pat the lettuce dry with a paper towel to remove excess moisture.
- Assemble the wraps: Lay a tortilla flat. Place a layer of lettuce or cheese directly against the tortilla to create a moisture barrier. Add a handful of lettuce, then the chicken mixture, followed by the remaining cheese and veggies. Avoid overfilling.
- Roll it up: Fold the bottom of the tortilla up over the filling, fold in the sides, and roll tightly from the bottom. Use parchment paper to help secure the roll.
- Slice and store: Slice the wrap in half diagonally. Place in an airtight container and refrigerate until ready to pack. Add an ice pack when packing for school.
Notes
To prevent soggy wraps, always pat veggies dry and use a moisture barrier (cheese or lettuce) against the tortilla. Use full-fat Greek yogurt for better texture. These wraps are best eaten cold or at room temperature and should be stored in the fridge for up to 3 days. Do not freeze as the lettuce will become mushy.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Cuisine: American
Nutrition
- Serving Size: 1 wrap (half of a la
- Calories: 320
- Sugar: 5
- Sodium: 450
- Fat: 12
- Saturated Fat: 4
- Carbohydrates: 28
- Fiber: 4
- Protein: 22
Keywords: chicken wraps, back to school lunch, healthy lunch ideas, meal prep, rotisserie chicken recipes, kid-friendly lunch, gluten-free options