We are back with another easy lunch recipe! Instead of my usual smoothie or yogurt bowl, I’ve been trying to switch it up to keep it more exciting and interesting, and this chopped salad wrap is now in my permanent rotation.
With the weather getting warmer, I’ve been craving all the light and fresh foods. Plus, this chicken salad wrap is beyond easy to make. Simply chop up your veggies and mix them with some leftover chicken, goat cheese, and a little oil and vinegar. Then just add a good smear of hummus to a tortilla and wrap it up!
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This isn’t a recipe I would meal prep, but it’s ready in about 20 minutes for a quick and high-protein lunch, and you can easily customize it with your favorite veggies or dressing. Serve with some chips or fruit and enjoy!
Why you’ll love this chicken salad wrap recipe
- quick and easy to make – ready in 20 minutes from start to finish!
- macro-balanced – there is protein from the chicken and cheese, carbs from the tortilla, healthy fats from the cheese and oil, and fiber from the vegetables.
- customizable – swap out your favorite sandwich vegetables and protein to make it your own.
Are chicken salad wraps healthy?
Chicken salad can be a healthy addition to any diet. Chicken is packed with lean protein, which is going to help fill you up and keep you full. It also usually has some vegetables and fruit for micronutrients and fiber. It’s important to be mindful of how much dressing you are using and also your wrap if watching calorie intake.
Salad wrap ingredients
- large burrito wrap
- arugula
- shredded chicken
- cucumber
- cherry tomatoes
- shredded carrot
- roasted red peppers
- crumbled goat cheese
- olive oil
- balsamic vinegar
- hummus
- salt and pepper
How to make a chopped salad wrap
For the complete directions, ingredient amounts, serving size, and accurate nutrition breakdown, scroll down to the recipe card below.
Make your chicken salad.
Add your arugula, chicken, cucumber, tomatoes, carrot, roasted red peppers, goat cheese, olive oil, balsamic vinegar, salt, and pepper. Mix well to combine.
Make your wrap.
Spread your hummus on the bottom third of the tortilla. Add your salad mixture on top.
Wrap it up.
Using both hands, fold in the left and right sides towards the center. Grab the bottom and fold it over the top of your ingredients, and roll to seal.
Heat (optional).
Add your wrap to a heated nonstick pan, seam side down, to help seal it.
How to fold a wrap
Folding your wrap for a sandwich is important to make sure everything stays together. Here is the best way:
- Lay your tortilla on a flat surface like a cutting board or large plate.
- Add your filling to the bottom third of the tortilla. Using both hands, fold in the left and right sides towards the center. Then, using your thumbs, grab the bottom and fold it over the top of your ingredients, keeping the left and right sides tucked underneath it. Continue to roll to seal.
- If desired, add your wrap to a heated nonstick skillet, seal side down, to help seal it.
What to serve with chicken salad wraps
- fresh fruit – grapes, cherries, or berries
- fresh vegetables – carrots, celery, or peppers
- chips or crackers
- soup
Storage
Substitutions and additions
- large burrito wrap – use your favorite kind (whole wheat tortillas, low-carb, grain-free…).
- arugula – spianch, romaine lettuce, or iceberg lettuce will work instead.
- shredded chicken – I used chicken breasts, but chicken thighs will also work. Store-bought rotisserie chicken will also work.
- veggies – feel free to use your favorites. Good additions would be bell peppers, red onion, green onions, and radishes.
- crumbled goat cheese – feta will work instead. Leave off the cheese to make it dairy-free.
- olive oil and vinegar – feel free to use another kind of dressing if you like.
- hummus – use your favorite kind or a different kind of spread if you like.
Here are some additions to add to a chicken wrap:
- avocado – for some creaminess.
- lemon juice – for a little zippiness.
- fresh herbs – fresh basil or parsley would be delicious.
- chickpeas or beans
- sun-dried tomatoes
- banana peppers
More healthy dinner recipes
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Salad Wrap
ingredients
- 1 large burrito wrap (use your favorite kind)
- 1 cup arugula
- 3/4 cup shredded chicken (3 ounces)
- 1/3 cup chopped cucumber (35 grams)
- 1/4 cup cherry tomatoes, halved (45 grams)
- 1/4 cup shredded carrot (20 grams)
- 1/4 cup roughly chopped roasted red peppers
- 2 tablespoons crumbled goat cheese (1/2 ounce)
- 1/2 tablespoon olive oil
- 1 1/2 tablespoons balsamic vinegar
- 2 tablespoons hummus
- salt and pepper, to taste
- for serving – chips, fruit…
instructions
- Make your chicken salad. In a medium-large bowl, add your arugula, chicken, cucumber, tomatoes, carrot, roasted red peppers, goat cheese, olive oil, balsamic vinegar, salt, and pepper. Mix well to combine.
- Heat your tortilla. Heat a large nonstick skillet over medium-low heat. Add your wrap and let it warm through, about 30-60 seconds per side.
- Wrap. Spread your hummus on the bottom third of the tortilla. Add your chicken salad mixture on top. Using both hands, fold in the left and right sides towards the center. Using your thumbs, grab the bottom and fold it over the top of your ingredients, keeping the left and right sides tucked underneath it. Continue to roll to seal.
- Heat (optional). Add your wrap to a heated nonstick skillet to help seal it.
- Enjoy! Slice in half, serve with any sides you like, and enjoy!
nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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