A healthy, high-protein chicken salad wrap with creamy dressing and a couple of secret umami ingredients. Great for meal prep and packed lunches.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Healthy Chicken Lunch Recipes
These chicken salad wraps are a creamy, savory, protein-packed dream situation that I keep in my fridge on rotation. They’ve got this addictive combo of tangy sun-dried tomatoes, zesty lemon, and nutty Parmesan that just works – seriously, you’ll catch yourself eating spoonfuls straight from the bowl.
I use a mix of Greek yogurt and light mayo for that classic creaminess without feeling too rich. Texture-wise, you’ve got tender chicken, crunchy celery and carrots, and a little green from the spinach. And the best part? It stores like a champ for 3-4 days, so it’s perfect for make-ahead lunches. One wrap has a great balance of protein, fiber, and flavor. Basically, these wraps are giving “meal prep goals.”
👩🍳 You might also like these healthy meal prep recipes: beef burritos (great for the freezer), Big Mac wraps, tuna pasta salad, cheesy zucchini muffins, easy ham salad, or high-protein veggie wraps.
What You’ll Need
Here is what you’ll need for this chicken salad wrap recipe. Find the full measurements in the recipe card below.
- Cooked chicken – leftover roast, rotisserie, or baked – whatever works!
- Greek yogurt and light mayo – creamy but light.
- Dijon mustard – adds a subtle zip.
- Sun-dried tomatoes – bring savory, salty, and slightly sweet depth (major flavor bomb).
- Parmesan cheese – adds that rich umami; you can some grated Cheddar instead.
- Lemon zest & juice – brightness to balance the creamy dressing.
- Veggies: celery and green onions for crunch and zing, carrots for a bit of sweetness and color, baby spinach chopped for extra greens (feel to use arugula or kale, can never have enough leafy greens!). You can also try adding fennel, bell peppers, or even red cabbage.
- Soft tortilla wraps – any kind you love (I use high-protein, low-carb ones), and go for medium to large-size ones.
- For extra calories, throw in some avocado.
How To Make Chicken Salad Wraps
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for chicken salad wraps.
- Dice or shred your cooked chicken.
- Finely chop celery, sun-dried tomatoes, and green onions.
- Grate the carrot and zest the lemon.
- Roughly chop spinach.
- Mix all ingredients together in a large bowl until creamy and well combined.
- Scoop about 1–1.5 cups of the salad into a tortilla, wrap it up, and you’re good to go.
- Optional: Toast the wrap in a pan for a crispy, golden outside.
Watch The Video
Recipe Tips
- Don’t use watery veggies like fresh tomatoes or cucumbers if you’re making this ahead – they’ll make the mix soggy.
- Chop everything pretty small so it all blends together and rolls up neatly in the wrap.
- Want a lower-carb version? Go for lettuce cups or low-carb tortillas.
- If you love extra crunch, throw in some toasted seeds or nuts.
- Storage tips: Store the chicken salad mixture in an airtight container in the fridge for 3–4 days.
- Make-ahead: Mix the salad ahead of time, and just roll up the wraps fresh when you need them. You can also portion out the filling into containers for grab-and-go lunches.
Serving Suggestions
- Use soft flour or whole wheat tortillas, or go low-carb with lettuce wraps.
- Also great in sandwiches or served over a bed of greens like a salad.
- Toast the wrap in a skillet for a little golden crunch (my favorite way!).
- Use the salad mixture to make creamy chicken pasta salad or add some chickpeas or quinoa to turn this salad into a standalone mix.
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Ingredients
- 12 oz cooked chicken about 350 grams, diced
- 2 spring onions finely sliced
- 2 oz Greek or plain yogurt about 60 grams, I used high-protein Greek
- 3 oz light mayonnaise about 90 grams
- 1 ½ teaspoon Dijon mustard
- ½ carrot grated
- 1½ oz baby spinach about 35–40 grams, roughly chopped
- 1 oz sun-dried tomatoes finely chopped (about 30 grams)
- 1 celery rib finely diced
- Zest of ½ lemon
- Juice of ½ lemon
- 1 oz grated Parmesan cheese about 30 grams
- 4 –6 soft tortilla wraps medium size, see notes
Instructions
- Dice the cooked chicken and place it in a mixing bowl.
- Finely dice the celery, sun-dried tomatoes, and green onions.
- Grate the carrot, zest the lemon, and roughly chop the spinach.
- Add all ingredients to the bowl with the chicken.
- Mix everything together until well combined and creamy.
- Spoon about 1–1.5 cups of the mixture onto each tortilla and roll into a wrap.
- Enjoy as-is, or toast in a dry pan for a crispy, golden finish. Note: Yields 4 large or 6 medium wraps depending on how full you make them. Nutrition info based on 4 large wraps.
Video
Notes
- Don’t use watery veggies like fresh tomatoes or cucumbers if you’re making this ahead – they’ll make the mix soggy.
- Chop everything pretty small so it all blends together and rolls up neatly in the wrap.
- Want a lower-carb version? Go for lettuce cups or low-carb tortillas.
- If you love extra crunch, throw in some toasted seeds or nuts.
- Storage tips: Store the chicken salad mixture in an airtight container in the fridge for 3–4 days.
- Make-ahead: Mix the salad ahead of time, and just roll up the wraps fresh when you need them. You can also portion out the filling into containers for grab-and-go lunches.
- Swaps & Add-Ins: Switch spinach for arugula or kale. Try adding fennel, bell peppers, or even red cabbage For extra calories, throw in avocado or a handful of grated cheese.
Nutrition
FAQs
Yes! It actually gets better after a few hours in the fridge. Just store the salad mix separately and wrap when ready to eat.
Rotisserie chicken, leftover roast, or even baked/air-fried chicken breast works great. Whatever’s easy!
Wouldn’t recommend it – the yogurt and mayo can separate when thawed and get watery.
Totally. I like the mix for balance, but you can go all-in on one or the other depending on your taste and what you have.
Keep the salad mix and wraps separate until you’re ready to eat, and skip watery veg like tomatoes or cucumber.
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