Chicken Wrap

Time: 25 min | Difficulty: Easy

The chicken wrap is a fantastic combination of juicy chicken, fresh ingredients, and savory flavors—a dish that's both delicious and convenient. Whether for a quick lunch, dinner, or a snack on the go, the chicken wrap is quick to prepare and quite versatile. With tender chicken, crunchy vegetables, and a creamy sauce, the wrap is a delight. For anyone looking for a healthy yet flavorful recipe, the chicken wrap is a great choice that's guaranteed to be a hit.

Preparation: 15 min | Cooking: 10 min

I've rarely eaten something so good, so fresh, and so light! It's so light on the stomach , but still filling – Prime Recipes

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Ingredients

Serves 2

Nutritional information per serving

approx. 707 kcal | 42.9 g carbohydrates | 26.5 g fat | 70.3 g protein

For the chicken wrap:

• Wheat and corn tortilla wraps

• 400 g chicken breast, cut into strips

• 2 tbsp yogurt

• 1 tbsp tomato paste

• 1 tbsp freshly squeezed lemon juice

• 1/2 tbsp black pepper

• 1/2 tsp red chili powder

• 1/2 tbsp garlic powder

• 1/2 tbsp Cajun seasoning

• 1/2 tbsp onion powder

• 1 1/2 tbsp oil

• Pinch of salt to taste

Yogurt dressing:

• 1/2 cup yogurt

• 1 tbsp mayonnaise

• 1 1/2 tbsp hot sauce

• 1/2 tsp black pepper

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/2 tbsp chopped fresh parsley

• Pinch of salt to taste

Slaw:

• 1/2 red onion, diced

• 1 Diced tomato

• 1/4 diced cucumber

• 1 teaspoon black pepper

• 1/2 tablespoon freshly squeezed lemon juice

• Pinch of salt to taste

Preparation in 6 steps

1. Marinate the chicken:

   In a large bowl, combine the chicken with 4 tablespoons of yogurt, 2 tablespoons of tomato paste, 2 tablespoons of lemon juice, black pepper, chili powder, garlic powder, Cajun seasoning, onion powder, and a pinch of salt.

Heat the oil in a pan and fry the marinated chicken over medium heat until golden brown and cooked through (about 6-8 minutes). Turn occasionally to ensure even cooking.

2. Prepare the yogurt dressing:

In a small bowl, combine the yogurt, mayonnaise, hot sauce, black pepper, garlic powder, onion powder, chopped parsley, and a pinch of salt until the dressing has a creamy consistency.

3. Prepare the salad:

Dice the red onion, tomato, and cucumber and place them in a bowl.

Season with black pepper, lemon juice, and a pinch of salt.

4. Fill the wraps:

Heat the tortilla wraps in a pan or microwave for about 10-20 seconds to make them soft and pliable.

Spread about 2-3 tablespoons of yogurt dressing over the wraps.

Place a generous portion of the roasted chicken on top of the dressing.

Place the prepared salad on top of the chicken.

5. Roll the wraps:

Fold in the sides of the tortilla slightly and then roll the wrap up from the bottom to the top to form a compact roll.

6. Serve:

Serve the chicken wraps immediately or wrap them in aluminum foil and store for later.

💡 Save calories –

Total savings potential: 👉 Up to 150–200 kcal per serving if you:

• Omit the mayonnaise in the dressing or replace it with low-fat yogurt

• Reduce the cooking oil to 1 teaspoon per serving or use oil spray

• Choose smaller or whole-grain wraps (lighter & more filling)

• Use yogurt dressing sparingly (e.g., 2–3 tablespoons instead of a generous scoop)

• If necessary, use only 300g of chicken – still high in protein and filling

👉 Result: The wrap remains flavorful, fresh, and high in protein, but significantly lower in fat and calories – perfect for a light, balanced meal.