Print

Healthy Chicken Salad Wraps: Best Easy Meal Prep

healthy chicken salad wraps - featured image
Print Recipe

These Healthy Chicken Salad Wraps are a quick and easy meal prep solution, featuring a creamy Greek yogurt-based chicken salad with crunchy almonds and sweet grapes, all wrapped in a soft tortilla. Perfect for busy weeks, they stay fresh in the fridge for up to 4 days and taste even better after a day.

Ingredients

Scale
  • 3 cups cooked chicken, shredded (rotisserie chicken works great, or use leftover grilled chicken)
  • 1/2 cup plain Greek yogurt (use full-fat or 2% for best creaminess; dairy-free coconut yogurt works too)
  • 2 tablespoons mayonnaise (optional but adds richness; you can use all yogurt if preferred)
  • 1 tablespoon Dijon mustard (adds tang and depth; yellow mustard works in a pinch)
  • 1 tablespoon fresh lemon juice (brightens the whole dish; bottled works if that’s what you have)
  • 1/2 cup red grapes, halved (adds sweetness and juicy pops; green grapes work too)
  • 1/2 cup celery, finely diced (for crunch and freshness)
  • 1/4 cup red onion, finely diced (soak in cold water for 5 minutes to mellow the bite)
  • 1/4 cup sliced almonds, toasted (toasting brings out their nutty flavor; pecans or walnuts work too)
  • 2 tablespoons fresh parsley, chopped (optional but adds color and freshness)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 large flour tortillas (use whole wheat, spinach, or gluten-free wraps as needed)
  • 4 large lettuce leaves (romaine or butter lettuce work well; adds extra crunch)
  • 1/2 cup shredded carrots (optional, for extra veggies and color)

Instructions

  1. Prep your chicken: If you’re using a rotisserie chicken, remove the skin and shred the meat using two forks or your hands. You want about 3 cups of shredded chicken. If you’re cooking chicken breasts from scratch, season them with salt and pepper, bake at 375°F (190°C) for 20-25 minutes, then shred once cooled. Pro tip: warm chicken mixes easier with the other ingredients.
  2. Toast the almonds: Heat a small skillet over medium heat. Add the sliced almonds and cook, stirring frequently, for 2-3 minutes until they’re golden and fragrant. Watch them closely—they go from perfect to burnt in seconds. Once toasted, transfer them to a plate to cool. This step is totally worth the extra minute.
  3. Prep your veggies: While the almonds cool, dice your celery and red onion. Halve the grapes and chop the parsley. If you’re sensitive to raw onion, soak the diced red onion in a bowl of cold water for 5 minutes, then drain. This removes some of the sharpness without losing the flavor.
  4. Make the dressing: In your large mixing bowl, combine the Greek yogurt, mayonnaise (if using), Dijon mustard, lemon juice, salt, and pepper. Whisk together until smooth. Taste it here—it should be tangy and creamy. Adjust the salt or lemon to your preference.
  5. Combine everything: Add the shredded chicken, halved grapes, diced celery, diced red onion, toasted almonds, and chopped parsley to the bowl with the dressing. Use your spatula to fold everything together gently until well combined. You want the dressing to coat everything evenly without smashing the grapes.
  6. Chill (optional but recommended): Cover the bowl and pop it in the fridge for at least 15-20 minutes. This allows the flavors to meld together. If you’re in a rush, you can skip this step, but the wraps taste even better after a short chill.
  7. Assemble the wraps: Lay a tortilla flat on your work surface. Place a lettuce leaf in the center, then spoon about 3/4 cup of the chicken salad mixture onto the lettuce. Add a small handful of shredded carrots if using. Fold in the sides of the tortilla, then roll it up tightly from the bottom, tucking the filling in as you go. Repeat with the remaining tortillas.
  8. Wrap and store: Tightly wrap each assembled wrap in plastic wrap or a reusable beeswax wrap. This keeps them from drying out and helps them hold their shape. Store them in the fridge for up to 4 days.

Notes

For best results, let the chicken salad filling rest in the fridge for at least 30 minutes before assembling. This allows the flavors to meld. Don’t overmix the filling to keep some texture. Use room temperature Greek yogurt for smoother mixing. Toasting the almonds is essential for flavor. The wraps stay fresh for up to 4 days in the fridge. For freezing, freeze the filling only (without tortillas) for up to 2 months.

Nutrition

Keywords: chicken salad wraps, healthy meal prep, easy lunch, Greek yogurt chicken salad, rotisserie chicken recipe

Find it online: https://chloeplate.com/healthy-chicken-salad-wraps-best-easy-meal-prep/