Grilled Chicken Wrap with Creamy Veggies
This Grilled Chicken Wrap is a perfect blend of smoky, tender chicken, fresh crunchy veggies, and a creamy cilantro sauce all wrapped up in a warm, toasted tortilla. Quick to prepare and bursting with flavor, it makes a satisfying meal whether for lunch, dinner, or even a picnic. Easy to customize with your favorite ingredients, this wrap is a delicious way to enjoy a wholesome, homemade meal anytime!
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2 wraps
Ingredients:
2 large flour tortillas or wraps
1 large chicken breast, diced
1 small tomato, diced
1/4 cup red onion, finely chopped
1/2 cup fresh cilantro, chopped
1 small jalapeño, finely chopped (optional for spice)
1/2 cup shredded cheese (cheddar or your favorite)
1/2 cup sour cream or Greek yogurt
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
Salt and pepper, to taste
Instructions:
Marinate the chicken:
In a bowl, combine diced chicken with olive oil, smoked paprika, garlic powder, salt, and pepper. Mix well and let it marinate for 10 minutes.
Cook the chicken:
Heat a grill pan or skillet over medium-high heat. Grill the chicken pieces until cooked through and nicely charred, about 5-7 minutes. Remove and set aside.
Prepare the sauce:
Mix sour cream (or Greek yogurt) with a handful of chopped cilantro, a pinch of salt, and pepper. Set aside.
Assemble the wrap:
Lay out the tortilla and spread a generous amount of the creamy cilantro sauce. Add grilled chicken pieces, diced tomato, red onion, jalapeño (if using), and shredded cheese.
Grill the wrap:
Roll up the tortilla tightly. Place on a hot pan or grill and cook for 2-3 minutes on each side until the tortilla is golden and slightly crispy, and cheese is melted.
Serve:
Slice in half and garnish with extra cilantro. Serve warm.
Tips:
Use a warm tortilla:
Warm the tortillas on a dry skillet or microwave them for 15-20 seconds before assembling. This makes them more pliable and less likely to tear when rolling.
Don’t overfill:
Keep the filling balanced so the wrap stays intact and is easy to eat without spilling.
Grill for extra flavor:
Toasting the wrap on the grill or pan adds a nice crunch and a smoky flavor.
Rest the chicken:
Let the grilled chicken rest for a couple of minutes before adding it to the wrap to keep it juicy.
Chop veggies finely:
Finely chopping the veggies ensures they mix well with the chicken and sauce without overpowering each bite.
Variations:
Spicy kick:
Add some hot sauce or chipotle mayo inside the wrap for extra heat.
Swap protein:
Try using grilled shrimp, steak strips, or even crispy tofu instead of chicken.
Cheese choices:
Use feta, mozzarella, or pepper jack cheese for different flavor profiles.
Add crunch:
Toss in some shredded lettuce, sliced cucumbers, or crunchy bell peppers.
Make it vegan:
Substitute chicken with grilled mushrooms or chickpeas, and replace sour cream with a vegan alternative or hummus.
Herb boost:
Add fresh mint or basil along with cilantro for a refreshing twist.
Q&A
Q: Can I use store-bought rotisserie chicken instead of grilling my own?
A: Absolutely! Using rotisserie chicken is a great shortcut—just shred or dice it and warm it up before assembling your wrap.
Q: How do I keep the wrap from getting soggy?
A: Avoid adding too much sauce directly on the tortilla. You can also layer the sauce between the chicken and veggies to help keep the tortilla crisp.
Q: Can I make these wraps ahead of time?
A: Yes, but it’s best to keep the ingredients separate and assemble just before eating to maintain freshness and avoid sogginess.
Q: What if I don’t like spicy food?
A: Simply skip the jalapeños or hot sauce, or use milder peppers like bell peppers for flavor without heat.
Nutrition (per wrap, approximate):
Calories: 400-450 kcal
Protein: 30g
Carbohydrates: 35g
Fat: 15g
Fiber: 4g
Sugar: 4g
Sodium: 500mg (varies based on seasoning and cheese)
Note: Nutrition will vary depending on exact ingredients and portion sizes.
Conclusion
This grilled chicken wrap is a delicious, fresh, and satisfying meal perfect for lunch or dinner. Packed with lean protein, vibrant veggies, and creamy sauce, it balances flavor and nutrition beautifully. Whether you make it spicy or mild, classic or vegan, it’s a versatile recipe that’s quick to prepare and sure to please your taste buds.
Give it a try and enjoy the delightful combo of smoky grilled chicken and crisp, fresh veggies wrapped in a warm, toasty tortilla!