Chicken Salad Wraps Recipe

Introduction to Chicken Salad Wraps Recipe

Looking for a quick, healthy, and delicious meal? These chicken salad wraps are the answer. Packed with protein, fresh ingredients, and bold flavor, they’re perfect for lunch, dinner, or meal prep. Whether you’re feeding a family or grabbing a bite on the go, this recipe fits right in. Keep reading to learn how to make the best chicken salad wraps with simple steps and easy swaps.

Why You’ll Love This Chicken Salad Wrap Recipe

These chicken salad wraps are more than just a quick meal — they’re a balanced, flavorful option that checks all the boxes:

• Healthy & Nutritious: Made with lean chicken and fresh ingredients, this wrap is packed with protein, fiber, and essential nutrients. You can lighten it up further with Greek yogurt or low-fat mayo.
• Quick & Easy: From prep to plate, this recipe takes minimal time. It’s perfect for busy weeknights, meal prep, or a no-fuss lunch.
• Customizable: Use your favorite veggies, wraps, and seasonings. You can make it spicy, creamy, low-carb, or dairy-free.
• Great for Meal Prep: The chicken salad can be made ahead and stored in the fridge, making wrap assembly even faster during the week.
• Kid & Family-Friendly: Mild flavors and simple ingredients make it a hit with picky eaters too. You can wrap them, cut them in halves or pinwheel slices for lunchboxes.

Ingredients & Substitutions

Here’s everything you’ll need to make delicious and customizable chicken salad wraps. You’ll also find simple substitution options to fit your preferences or dietary needs.

For the Chicken Salad:

Cooked Chicken (2–3 cups, shredded or chopped)

Use rotisserie chicken, leftover grilled chicken, or poached chicken breasts. For a shortcut, canned chicken works too.

Greek Yogurt or Mayonnaise (¼–½ cup)

Use plain Greek yogurt for a lighter, high-protein version, or go with classic mayo for a creamier texture. A 50/50 mix also works well.

Celery (1–2 stalks, finely diced)

Adds crunch and freshness. You can also use diced cucumber or bell pepper.

Red Onion or Green Onion (2 tablespoons, finely chopped)

Adds a little bite. Use red onion for sharpness or green onion for a milder flavor.

Dijon Mustard (1–2 teaspoons)

Boosts flavor with a tangy kick. Optional, but recommended.

Salt & Black Pepper (to taste)

Adjust to your liking. You can also add a pinch of garlic powder or paprika for more depth.

Fresh Herbs (optional)

Chopped parsley, dill, or chives can brighten up the salad.

For the Wraps:

Tortilla Wraps or Flatbreads (4–6 medium)

Use whole wheat, spinach, tomato-basil, or low-carb wraps depending on your preference.

Lettuce Leaves (Romaine or Butter Lettuce)

Adds crunch and a fresh base layer inside the wrap.

Sliced Tomato or Cucumber (optional)

For added freshness and moisture. Just be careful not to overfill.

Substitutions & Add-Ons:

• No Dairy: Use dairy-free yogurt or avocado in place of Greek yogurt or mayo.
• Add Protein: Toss in a hard-boiled egg, chickpeas, or chopped nuts.
• Add Sweetness: A handful of grapes or dried cranberries adds a sweet contrast.
• Add Crunch: Try chopped apples, almonds, or sunflower seeds.
• Going Low-Carb? Use lettuce wraps instead of tortillas.

How to Cook Chicken for the Salad

The chicken is the heart of this recipe, so it’s important to get it just right. Here are several easy ways to prepare tender, flavorful chicken for your salad — use what works best for your schedule and kitchen setup.

Option 1: Poached Chicken (Best for Moist, Neutral Flavor)

• Place boneless, skinless chicken breasts in a pot.
• Add enough water or low-sodium broth to cover the chicken.
• Add aromatics like garlic, peppercorns, or bay leaf if desired.
• Bring to a gentle simmer (don’t boil) and cook for 12–15 minutes, or until the internal temperature reaches 165°F (75°C).
• Let it rest for a few minutes, then shred or chop.

Tip: Poaching keeps the chicken moist and mild, perfect for soaking up the flavors of the salad dressing.

Option 2: Baked Chicken (Great for Batch Cooking)

• Preheat the oven to 400°F (200°C).
• Season chicken breasts with olive oil, salt, pepper, and optional herbs.
• Place in a baking dish and bake for 20–25 minutes.
• Let rest before slicing or shredding.

Tip: Baking is hands-off and works well for meal prepping larger portions.

Option 3: Grilled Chicken (Adds a Smoky Flavor)

• Preheat a grill or grill pan over medium-high heat.
• Season chicken with your favorite spice blend or just salt and pepper.
• Grill each side for 5–7 minutes or until cooked through.
• Let rest, then slice or dice.

Tip: Grilled chicken adds a smoky, slightly charred flavor that pairs well with crisp veggies in the wrap.

Option 4: Rotisserie Chicken (Fastest Option)

• Pick up a ready-to-eat rotisserie chicken from the store.
• Remove skin and bones, then shred the meat into bite-sized pieces.

Tip: This is a huge time-saver and still delivers great flavor.

Option 5: Canned Chicken (Convenient for Pantry Use)

• Drain canned chicken and flake with a fork.
• Add directly to your salad mixture.

Tip: Canned chicken is perfect when you’re short on time or cooking resources.

Pro Tips:

• Let cooked chicken cool before mixing with dressing to avoid a watery salad.
• Shredded chicken absorbs dressing better than cubed.
• You can store cooked chicken in the fridge for up to 4 days or freeze for up to 3 months.

Step-by-Step Instructions

Making chicken salad wraps is simple and quick when you break it down into three easy steps. Here’s a detailed guide to help you through the process, from mixing the filling to assembling the perfect wrap.

Step 1: Make the Dressing

In a large mixing bowl, combine:

• ¼ to ½ cup of Greek yogurt or mayonnaise (or a mix of both)
• 1–2 teaspoons of Dijon mustard (optional, for a tangy flavor)
• Salt and black pepper to taste
• Optional: a pinch of garlic powder, paprika, or a squeeze of lemon juice for added depth

Mix everything until smooth and well combined.

Tip: Adjust the amount of yogurt/mayo depending on how creamy you want the chicken salad.

Step 2: Mix the Chicken Salad

To the bowl with the dressing, add:

• 2–3 cups of cooked, shredded or chopped chicken
• 1–2 finely chopped celery stalks
• 2 tablespoons of chopped red onion or green onion
• Optional add-ins: chopped grapes, apple, nuts, or fresh herbs

Stir everything together until the chicken is evenly coated with the dressing. Taste and adjust seasoning if needed.

Tip: Chill the salad in the fridge for 15–30 minutes if you want a firmer, more refreshing filling.

Step 3: Assemble the Wraps

• Lay out your tortilla or wrap on a clean surface or plate.
• Add a lettuce leaf or two in the center — this helps keep the wrap from getting soggy.
• Spoon about ½ to ¾ cup of the chicken salad mixture over the lettuce.
• Add optional extras like sliced tomato, cucumber, or shredded carrots for crunch and freshness.
• Fold the sides in, then roll tightly from the bottom to form a secure wrap.
• Slice in half diagonally for easy serving.

Tip: Don’t overfill your wrap — too much filling can make it hard to roll and more likely to fall apart.

How to Toast the Wraps (Optional)

Toasting your chicken salad wraps is a simple step that can take them to the next level. A lightly crisped exterior adds texture, enhances flavor, and helps hold the wrap together—especially if you’re serving it warm or packing it for later.

Here are two easy methods to toast your wraps:

Option 1: Toast in a Skillet (Stovetop Method)

• Assemble the wrap as usual, making sure it’s rolled tightly.
• Preheat a non-stick skillet over medium heat.
• Lightly coat the pan with cooking spray, oil, or butter for a golden crust.
• Place the wrap seam-side down in the skillet.
• Cook for 2–3 minutes per side, pressing gently with a spatula, until golden brown and crisp.
• Remove and let cool for a minute before slicing.

Tip: Use a panini press or grill pan with a weight on top for even toasting.

Option 2: Toast in the Air Fryer

• Assemble the wrap and place it seam-side down in the air fryer basket.
• Lightly spray the top with olive oil or cooking spray.
• Air fry at 375°F (190°C) for 5–7 minutes, flipping halfway through.
• Remove once the wrap is golden and slightly crisp.

Tip: If your air fryer has a large basket, you can toast multiple wraps at once.

Bonus Option: Oven Toasting (Good for a Crowd)

• Preheat oven to 375°F (190°C).
• Place wraps on a baking sheet lined with parchment paper.
• Brush lightly with oil or melted butter.
• Bake for 10–12 minutes, flipping once, until crisp and golden.

Why Toasting Is Worth It:

• Adds a satisfying crunch
• Helps seal the edges and keep the filling in
• Melts any cheese you might add
• Makes wraps more portable and less soggy for lunchboxes

Expert Tips for the Best Wraps

To make chicken salad wraps that are not just good but great, here are some tried-and-true tips to help you level up your results. Whether you’re preparing them for a quick meal, meal prep, or a packed lunch, these tips will ensure flavor, texture, and presentation are spot on.

Don’t Overload the Wrap

Keep your filling moderate—about ½ to ¾ cup per wrap. Too much chicken salad makes it hard to roll and causes the wrap to tear or fall apart when eating.

Layer with Lettuce First

Place a large leaf of romaine or butter lettuce directly on the wrap before adding the chicken salad. This creates a moisture barrier and keeps the wrap from becoming soggy, especially if you’re packing it to go.

Use the Right Wraps

Choose soft, pliable wraps that won’t crack when folded. Whole wheat, spinach, or low-carb wraps work well. If the wrap is stiff or cold, microwave it for 10–15 seconds to make it more flexible before assembling.

Chill the Chicken Salad Before Assembling

Letting the salad mixture chill for 15–30 minutes helps the flavors meld and gives it a firmer texture, making it easier to wrap and less likely to leak.

Seal with a Light Toast (Optional)

Toasting helps the wrap hold its shape, adds crunch, and locks in the filling. It’s a great finishing touch, especially if you’re serving the wraps warm or want a crisp exterior.

Add Texture and Contrast

For crunch, add diced celery, chopped apples, or nuts. For sweetness, try grapes or dried cranberries. A little variety in texture keeps each bite interesting and satisfying.

Prep Ahead, But Keep Wraps Fresh

If you’re meal-prepping, store the chicken salad and wraps separately. Assemble just before serving or within a few hours of eating to avoid sogginess.

Slice with a Sharp Knife

For a clean cut—especially if you’re serving the wraps as halves or pinwheels—use a very sharp knife and cut gently. This prevents tearing and keeps the presentation neat.

Use Quality Chicken

Great wraps start with well-cooked, flavorful chicken. Whether you roast, grill, or poach it, avoid overcooking so it stays moist and tender.

Taste and Adjust the Filling

Before assembling your wraps, always taste the chicken salad. Add a bit more seasoning, lemon juice, or herbs as needed to balance the flavors to your liking.

Recipe Variations to Try

One of the best things about chicken salad wraps is how easy they are to customize. Whether you want to switch up flavors, accommodate dietary preferences, or add new textures, these variations will keep the recipe exciting and suit your taste buds.

Spicy Chicken Salad Wrap

Add a kick to your wrap by mixing in:

• 1 teaspoon of hot sauce or Sriracha
• ½ teaspoon of cayenne pepper or smoked paprika
• Finely chopped jalapeños or red chili flakes

This variation is perfect for spice lovers who want a bold flavor.

Creamy Avocado Chicken Salad

Replace mayo or yogurt with mashed avocado for a creamy, healthy twist:

• Use ½ ripe avocado, mashed
• Add lime juice for freshness and to prevent browning
• Optionally mix avocado with a little Greek yogurt for extra creaminess

Low-Carb or Keto-Friendly Wrap

Swap traditional tortillas for:

• Large lettuce leaves (such as romaine or butter lettuce) for a crunchy, carb-free wrap
• Low-carb or almond flour wraps to keep it keto-friendly without losing the wrap feel

Vegetarian or Vegan Option

Replace chicken with:

• Chickpeas, mashed or roughly chopped
• Tofu (pressed and crumbled) or tempeh, cooked and diced

Use vegan mayo or mashed avocado as a dressing.

Fruity & Nutty Chicken Salad

Add a sweet and crunchy element with:

• ½ cup of chopped apples, grapes, or dried cranberries
• ¼ cup of chopped pecans, walnuts, or almonds

This adds a great contrast to the savory chicken and creamy dressing.

Herb-Loaded Flavor Boost

Mix in fresh herbs like:

• Parsley
• Dill
• Chives
• Cilantro

Herbs brighten the salad and add fresh complexity.

Greek-Style Chicken Salad Wrap

Add Mediterranean flair by including:

• Chopped cucumber and tomato
• Crumbled feta cheese
• A splash of lemon juice and olive oil
• Fresh oregano or mint

Curried Chicken Salad Wrap

For an exotic twist:

• Stir in 1–2 teaspoons of curry powder
• Add a bit of mango chutney or chopped mango for sweetness
• Use mayo or yogurt as a base

Smoky BBQ Chicken Salad Wrap

Mix in:

• A few tablespoons of your favorite BBQ sauce
• Add smoked paprika or chipotle powder for smoky heat
• Top with shredded cheddar cheese or coleslaw

What to Serve With Chicken Salad Wraps

Chicken salad wraps make a satisfying meal on their own, but pairing them with the right sides can turn your dish into a well-rounded, delicious feast. Here are some tasty and complementary options to serve alongside your wraps.

Fresh Vegetable Chips or Crisps

Light and crunchy, veggie chips like sweet potato, beet, or kale chips add a colorful, healthy crunch without overwhelming the palate.

Classic Potato Chips or Pretzels

For a traditional pairing, serve your wraps with a handful of crunchy potato chips or pretzels. Their salty flavor contrasts nicely with the creamy chicken salad.

Fresh Fruit Salad

A refreshing fruit salad with berries, melon, grapes, or apple slices provides a naturally sweet balance to the savory wraps and keeps the meal light.

Soup

Pair with a light soup for cooler days or a heartier meal:

• Tomato soup or gazpacho adds a bright, acidic contrast.
• Chicken broth-based soups keep it light.
• Butternut squash or carrot soup adds sweetness and warmth.

Pickles or Olives

A side of tangy pickles or briny olives can add a sharp, savory note that complements the creamy chicken salad.

Side Salad

A simple green salad with a light vinaigrette keeps the meal fresh and healthy. Try mixed greens, arugula, or a cucumber-tomato salad.

Roasted or Grilled Vegetables

For a more substantial side, serve roasted veggies like asparagus, zucchini, or bell peppers. Their smoky flavor pairs well with grilled chicken wraps.

Coleslaw

A crisp, tangy coleslaw is a classic side for wraps and sandwiches. It adds crunch and contrasts nicely with creamy fillings.

Quinoa or Couscous Salad

A small serving of a grain-based salad boosts fiber and makes the meal more filling. Choose light, herb-forward recipes with lemon and olive oil.

Hummus and Veggie Sticks

Offer a platter of hummus with carrot, cucumber, and bell pepper sticks for a nutritious, crunchy side.

Storage & Make-Ahead Instructions

One of the biggest advantages of chicken salad wraps is how easy they are to prepare ahead of time. Proper storage ensures your wraps stay fresh, flavorful, and safe to eat whether you’re prepping meals for the week or saving leftovers.

Storing the Chicken Salad

In the Fridge:

Store your chicken salad in an airtight container for up to 4 days. Keep it chilled to maintain freshness and prevent spoilage. Always use clean utensils when scooping to avoid contamination.

In the Freezer:

While chicken salad can be frozen, it may change texture upon thawing, especially if it contains mayonnaise or yogurt. If you want to freeze, place it in a freezer-safe container or bag, and consume within 2 months. Thaw overnight in the fridge and stir well before serving.

Storing the Wraps

Assembled Wraps:

Assembled chicken salad wraps can be stored wrapped tightly in plastic wrap or foil in the fridge for up to 24 hours. For best texture, eat within the day as the wraps may become soggy over time.

Separate Components:

For longer storage and better texture, keep the chicken salad and wraps separate. Store chicken salad in an airtight container and wraps in a sealed bag or container at room temperature or in the fridge if preferred. Assemble just before eating.

Make-Ahead Tips

Prepare Chicken Salad Ahead:

Make the chicken salad up to 3–4 days in advance. The flavors often improve after resting in the fridge.

Prep Vegetables:

Dice celery, onions, or other add-ins ahead of time and store separately in small containers to keep fresh.

Wrap When Ready:

To prevent soggy wraps, assemble the wraps right before serving or packing for lunch.

Reheating

Chicken salad wraps are best served cold or at room temperature. If you like toasted wraps, you can warm the assembled wrap in a skillet or air fryer for a few minutes before eating. Avoid microwaving chicken salad directly, as it may alter the texture and flavor.

Food Safety Tips

• Always keep chicken salad refrigerated below 40°F (4°C).
• Discard any leftovers that have been left out at room temperature for more than 2 hours.
• Use fresh ingredients and ensure chicken is fully cooked.

Nutrition Information

Understanding the nutritional profile of your chicken salad wraps can help you make informed choices, whether you’re watching calories, aiming for a balanced meal, or managing specific dietary needs. Here’s a detailed breakdown of the typical nutrition content and tips to keep it healthy.

Basic Nutritional Breakdown (Per Wrap)

Note: Nutrition values can vary depending on exact ingredients, portion sizes, and brands used.

Key Nutritional Benefits

• High Protein: Chicken is an excellent lean protein source, supporting muscle repair and keeping you full longer.
• Good Fiber Content: Using whole wheat or high-fiber wraps boosts fiber intake, aiding digestion.
• Healthy Fats: Opting for Greek yogurt or avocado in the dressing provides beneficial fats without excessive saturated fat.
• Low in Added Sugars: This recipe typically contains minimal added sugars, especially if you avoid sugary add-ins.

How to Make It Healthier

• Use Greek Yogurt: Replace mayonnaise with plain Greek yogurt to reduce fat and calories while adding probiotics.
• Choose Whole Grain Wraps: Whole wheat or multigrain wraps provide more fiber and nutrients than white flour tortillas.
• Add More Veggies: Bulk up your wrap with extra vegetables like lettuce, cucumber, tomatoes, or bell peppers to increase vitamins and fiber.
• Limit Added Sugars: Skip sweet add-ins like dried cranberries or sugary dressings if watching sugar intake.

Adjusting for Dietary Needs

• Low-Carb or Keto: Use large lettuce leaves instead of tortillas and add more healthy fats like avocado or nuts.
• Gluten-Free: Choose gluten-free wraps or use collard greens or large lettuce leaves as wraps.
• Dairy-Free: Substitute mayonnaise or avocado for Greek yogurt and check dressings for hidden dairy.
• Lower Sodium: Use low-sodium chicken broth for cooking and reduce added salt in the dressing.

Conclusion

Chicken salad wraps are a versatile, delicious, and nutritious meal option that’s perfect for any time of day. With simple ingredients, easy steps, and plenty of ways to customize, they’re ideal for quick lunches, light dinners, or meal prep. Whether you enjoy them fresh, toasted, or packed for on-the-go, these wraps deliver satisfying flavor and texture while fitting nicely into a balanced diet. Give this recipe a try, and you’ll soon see why chicken salad wraps are a go-to favorite in many kitchens!

FAQS

Chicken Salad Wraps Recipe

Discover a delicious and easy chicken salad wraps recipe perfect for a quick lunch or light dinner. Fresh, flavorful, and ready in minutes!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4

Course: Main Course, Salad

Cuisine: American

Ingredients Equipment Method

Ingredients

  

• 2 large chicken breasts about .75-1 lb
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp paprika
• ½ tsp dried thyme
• ½ tsp sea salt
• ¼ tsp pepper
• 1 Tbsp olive oil
• ¼ cup whole grain dijon *see notes
• ¼ cup mayonnaise more as needed
• ¼ cup red onion diced
• ⅓ cup celery chopped, about 2-3 stalks
• ¼ cup dried cranberries
• 4 wraps *see notes

Equipment

• large skillet or frying pan
• bowls for mixing
• stand mixer optional!

Method

 

1. Pat the chicken breast dry with a paper towel. If the breasts are large, cut them in half so they cook quickly and evenly. Mix the seasonings together in a small bowl, rub the chicken with the seasonings. Heat a large pan with oil on medium heat, add the seasoned chicken to it
2. Cook the chicken on medium, about 8-10 minutes each side. Check the internal temp before serving should be 165º. Chicken sizes vary greatly so cooking times will also vary.
3. While the chicken is cooking, chop the celery and red onion. Once chicken is done cooking, let it rest for a few minutes. Add it to a stand mixer with the flat beater and start on low until chicken is shredded, or you can shred by hand.
4. Add the shredded chicken to a large bowl, or use the stand mixer bowl and add celery, cranberries, red onion, dijon, mayo. Mix by hand (don't use the stand mixer, I find it to dry everything out and need more condiments).
5. Assemble the wraps, add romaine and then add the chicken salad to the top. Roll them up like a burrito. You can place them in a skillet with a spritz of oil to brown both sides like I do or enjoy them as is!