Wraps – Recipe Professional

Grilled Chicken Wraps

admin — Sat, 16 May 2026 10:20:31 +0000

These grilled chicken wraps are everything you want in a quick, satisfying meal — spiced chicken, creamy sun-dried tomato sauce, lettuce, and fresh avocado, all wrapped up and ready in 25 minutes. Great for meal prep, lunch, or a fast weeknight dinner.

At A Glance

Ready In: 25 minutes
Serves: 4 wraps (1 wrap per serving)
Diet: Dairy-free optional, high-protein, nut-free; easily made gluten-free or low-carb
Nutrition Highlights: High in protein and healthy fats, with a good hit of fiber from the greens and avocado
Main Ingredients: Grilled chicken breast, sun-dried tomato sauce, avocado, baby spinach or rocket, tortilla wraps
Flavor Profile: Creamy, smoky, slightly sweet and tangy, with a gentle garlicky kick
Meal-Prep Friendly: Chicken keeps up to 3 days in the fridge (or freeze a batch); sauce keeps 3–4 days; assemble fresh as needed
Best Served With: A simple salad, roasted veggies, or just as-is straight off the grill

These grilled chicken wraps have become a serious staple in my house — and honestly, it’s not hard to see why. The chicken is seasoned with a simple smoky spice blend (garlic, paprika, onion powder) and grilled until golden and juicy, then paired with crispy lettuce, silky avocado, and the star of the show: a creamy sun-dried tomato sauce that’s tangy, a little sweet, and just a little garlicky.

The great thing about this recipe is how customizable and meal-prep friendly it is — you can make a big batch of the chicken and sauce on Sunday, then assemble fresh wraps throughout the week whenever hunger strikes. Kids love these, they’re satisfying without being heavy, and the macros are genuinely excellent — high in protein, loads of good fats from the avocado, and you can easily swap in a low-carb, high-protein, or gluten-free tortilla to suit your needs. This is the kind of recipe that earns a permanent spot in the rotation.

You might also like these recipes: warm chicken salad with avocado, chicken salad wraps, cheesy garlic chicken wraps, slow cooker shredded chicken, honey lime chicken thighs, or healthy baked chicken tacos.

What You’ll Need

Here is what you’ll need for these grilled chicken wraps. Find the full measurements in the recipe card below.

For the grilled chicken:

Chicken breasts — boneless and skinless, sliced into even cutlets so they cook quickly and stay juicy. Chicken thighs work too (check out my honey lime grilled chicken thighs for a flavour-packed swap), or use slow cooker shredded chicken or rotisserie chicken to skip the cooking altogether.
Salt, pepper, garlic powder, onion powder, paprika — a simple, smoky spice blend that gives the chicken a lovely golden crust and loads of flavor.
Olive oil — just a splash for grilling; oil spray works too if you want to keep things lighter.

For the sun-dried tomato sauce:

Light mayonnaise and low-fat Greek yogurt — the combination gives you that creamy, tangy base without feeling too rich or heavy. Full-fat versions work if that’s what you have.
Fresh garlic — grated or minced; this is key, don’t skip it.
Sun-dried or semi-dried tomatoes — rinse off the oil and chop them finely. They add a lovely sweetness and depth that make this sauce genuinely special.
Salt — just a pinch to bring it all together.

For assembling:

Large tortilla wraps — I use store-bought wholemeal or white flour wraps, but there are great low-carb, high-protein, and gluten-free options available too. When I have the time, I make my own.
Baby spinach or rocket (arugula) — fresh and peppery, either works beautifully. Rocket adds a bit more of a bite.
Avocado — sliced into strips; about ¼ to ⅓ of an avocado per wrap. I always slice mine fresh just before assembling.

Recipe Tips

Slice the chicken into cutlets before seasoning and grilling — thinner pieces cook faster and more evenly, and you get more surface area for that gorgeous golden crust.
Let the chicken rest before slicing. Even just 3–5 minutes makes a real difference to how juicy it stays.
Grilling the wrap is optional, but honestly worth it — it adds a little crispiness and helps the wrap hold together. A hot grill pan works perfectly.
Swap the protein: Use chicken thighs for something richer and more flavorful (try my honey lime grilled thighs), go for slow cooker shredded chicken for a hands-off option, or pick up a rotisserie chicken on the way home — it all works.
Swap the tortilla: Regular flour wraps are great, but high-protein, low-carb, and gluten-free versions are all easy to find and work just as well. Homemade wraps are worth it if you have extra time.
Customise the filling: Add sliced cucumber, roasted capsicum/bell pepper, a handful of cherry tomatoes, or some pickled jalapeños if you like heat.
Storage: Make the chicken and sauce ahead of time and store separately. Chicken keeps in the fridge for up to 3 days, or freeze a batch for later. Sauce keeps for 3–4 days refrigerated. Slice avocado fresh when you need it. Assemble the wraps just before eating for best results — they don’t hold well once assembled.
Meal prep tip: This is a great batch cook recipe. Make double the chicken and sauce on Sunday, and you’ve got easy lunches sorted for several days.

Watch The Video

How To Make Grilled Chicken Wraps

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make grilled chicken wraps with lettuce and avocado.

Grill Chicken For Wraps

Slice the chicken breasts into thinner, even cutlets. You can use a meat tenderiser to even them out — this helps them cook more evenly and stay juicy.
Season the chicken on both sides with salt, pepper, garlic powder, onion powder, and paprika. Give everything a good rub.
Heat oil in a grill pan (or fire up your outdoor grill). Cook the chicken cutlets for about 4 minutes per side until cooked through and nicely charred. You want those golden grill marks.
Remove from heat and let the chicken rest on a cutting board for a few minutes — this keeps it juicy. Then slice into strips or chunks.

Assemble The Wraps

While the chicken is resting, mix together the mayonnaise, Greek yogurt, grated garlic, finely chopped sun-dried tomatoes, and salt in a small bowl. Taste and adjust seasoning.
Slice the avocado and prepare the spinach or rocket.
To assemble: lay a large tortilla flat and spread about a tablespoon of the sauce across the centre. Layer on the greens, followed by the sliced chicken and avocado, then drizzle with a little more sauce.
Roll up tightly, then optionally place the wrap seam-side down on a hot grill pan for a minute or two each side to get a few golden grill marks. Slice in half and serve.

Serving Suggestions

These wraps are a complete meal on their own, but if you’re feeding a crowd or want to round things out, they go really well alongside a simple green salad, some roasted vegetables, or even a bowl of soup in the colder months. For a light lunch, I often just serve them halved on a plate with extra sauce on the side for dipping — and that’s honestly all you need. If you’re packing these for lunchboxes, wrap them tightly in baking paper to hold their shape.

If you’ve tried these grilled chicken wraps or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

Want to Save This Recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

By submitting this form, you consent to receive emails from Cooked & Loved

Quick, juicy grilled chicken wraps with a creamy sun-dried tomato sauce, fresh avocado, and lettuce — a satisfying high-protein meal that’s ready in 25 minutes and easy to meal prep. Find step-by-step photos below and more recipe tips above.

Grilled Chicken For Wraps

Prepare the chicken: Slice the chicken breasts into thinner, even cutlets. You can use a meat tenderiser/hammer to pound them to an even thickness if needed.
Season the chicken cutlets on both sides with salt, pepper, garlic powder, onion powder, and paprika.
Heat oil in a grill pan, regular pan, or preheat your outdoor grill over medium-high heat. Cook the chicken for about 4 minutes per side, until cooked through and golden with grill marks. Do not overcrowd the pan.
Remove chicken from the heat and allow to rest on a cutting board for 3–5 minutes. Then slice into strips or chunks.
Make the sauce: While the chicken rests, combine the mayonnaise, Greek yogurt, grated garlic, finely chopped sun-dried tomatoes, and salt in a small bowl. Stir until smooth. Taste and adjust seasoning if needed.
Prepare the remaining fillings: slice the avocado and have the spinach/rocket ready.
Assemble the wraps: Lay a large tortilla flat. Spread about 1 tablespoon of sauce across the centre. Top with a handful of greens, then the chicken, then the avocado slices. Drizzle with a little extra sauce.
Fold in the sides and roll up the wrap firmly. Optionally, place seam-side down on a hot grill pan for 1–2 minutes per side to get a few golden grill marks. Slice in half and serve.

Important Ingredient Tips: Sun-dried or semi-dried tomatoes: rinse off the oil before chopping finely. They add sweetness and a savory depth to the sauce that really makes it sing. Semi-dried tomatoes are softer and milder; sun-dried are more intense — both work well.
Key Recipe Tips: Slice chicken into thin, even cutlets for quick, even cooking. Let it rest before slicing to keep the juices in. Grilling the assembled wrap is optional but adds a nice crisp texture and helps it hold together. Adjust the avocado quantity to your liking — some days I use more!
Storage Tips: Store the grilled chicken in an airtight container in the fridge for up to 3 days, or freeze for later. The sauce keeps refrigerated for 3–4 days. Slice avocado fresh just before assembling — it doesn’t keep well once cut. Do not store assembled wraps; they go soggy.
Make-Ahead Tips: This is a great meal prep recipe. Cook a big batch of chicken and make a jar of the sauce at the start of the week, then assemble individual wraps fresh as you need them. The chicken can also be frozen in portions for even easier meal prep.
FAQs:
Can I use rotisserie chicken instead? Absolutely — rotisserie chicken is a brilliant shortcut here. Shred or slice it and season lightly if you like, or just use it as-is.
Can I use chicken thighs? Yes! Thighs will be richer and slightly more flavourful. Check out my honey lime grilled chicken thighs for a great variation.
What tortillas should I use? Any large wrap you love — regular flour, wholemeal, high-protein, low-carb, or gluten-free. I typically use store-bought wholemeal or white flour wraps, but homemade wraps are great when I have the time.
Can I make these gluten-free? Yes, just use a certified gluten-free tortilla wrap.
Do the wraps keep well once assembled? I prefer assembling them fresh. The individual components all keep well separately, so it’s easy to grab and go throughout the week.

Keywords: chicken wraps, grilled chicken wrap, grilled chicken for wraps, chicken avocado wrap, healthy chicken wraps, meal prep wraps, high-protein wraps

More Chicken Wrap & Lunch Recipes

Source link

Bang Bang Chicken Wraps

admin — Fri, 27 Mar 2026 01:57:57 +0000

This bang bang chicken wrap is creamy, spicy, crunchy and ridiculously satisfying. It’s the perfect chicken wrap recipe for quick lunches or easy dinners.

At A Glance

Ready In: 20 minutes
Serves: 2 (or 4 smaller wraps)
Diet: High-protein, adaptable to gluten-free and low-carb
Nutrition Highlights: High in protein, lighter sauce made with yogurt and mayo
Main Ingredients: Shredded chicken, light mayo, yogurt, sweet chili sauce, slaw mix
Flavor Profile: Creamy, spicy-sweet, tangy, crunchy
Meal-Prep Friendly: Chicken mixture keeps 3–4 days in the fridge

This bang bang chicken wrap brings all those classic creamy, sweet, and spicy flavors, but in a lighter, fresher way. Instead of frying, shredded chicken gets tossed in a mayo and Greek yogurt bang bang sauce with sweet chili and sriracha for that signature heat without feeling heavy.

The quick pickled slaw adds crunch and acidity, which balances the richness perfectly. It’s high in protein, easy to prep ahead, and ideal for busy days when you want something bold but low effort.

Looking for more wrap ideas? You might also like my chicken salad wrap, cheesy garlic chicken salad wrap or one of these other delicious wraps recipes. Oh, check out my bang bang chicken skewers.

What You’ll Need

Here is what you’ll need for this chicken wrap recipe. Find the full measurements in the recipe card below.

Quick Pickled Slaw

Shredded slaw mix (cabbage, carrot, beet) – Crunch and fiber
Rice vinegar – Bright acidity (you can use apple cider or white wine vinegar)
Sugar – Balances the tang
Salt – Draws out moisture and seasons
Chili flakes or fresh chili (optional) – Extra heat

Chicken

Shredded cooked chicken – Lean protein base; breast or thigh both work

Lighter Bang Bang Sauce

Light mayo – Creaminess
Plain Greek-style yogurt – Lightens the sauce and adds protein
Sweet chili sauce – Sweet and mild heat (a classic flavor booster )
Sriracha – That signature spicy kick
Honey (optional) – Adjust sweetness
Rice vinegar or lime juice – Fresh tang to balance richness
Here is the recipe for regular bang bang sauce.

Wrap Assembly

Large wraps or tortillas – Soft and pliable
Extra Pickled vegetables – Extra crunch and acidity if you like
Fried shallots or crispy onions – Salty crunch (so good here)
Green onions – Fresh bite
Mint or cilantro /coriander (optional) – Fresh herbal finish

How To Make Bang Bang Chicken Wraps

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make wraps with shredded chicken and healthy bang bang sauce.

Toss slaw mix with vinegar, sugar, salt (and chili if using). Set aside to lightly pickle.
In a bowl, mix mayo, yogurt, sweet chili sauce, sriracha, honey, and vinegar.
Stir shredded chicken into the sauce until well coated and creamy. Adjust with extra yogurt or sweet chili if needed.

Spread bang bang chicken down the center.
Top with the slaw, crispy shallots, and green onion. You can also add cilantro/coriander and extra pickled chili or crispy chili.
Roll burrito-style or fold taco-style and serve immediately or pan-fry for 30 seconds on each side for golden brown crispy finish.

Watch The Video

Recipe Tips

Don’t skip the acidity. The vinegar in the slaw and sauce keeps this from tasting heavy.
Make it spicier: Add extra sriracha or fresh chili slices.
Make it milder: Reduce sriracha and add a touch more yogurt.
Low-carb option: Serve in lettuce cups instead of wraps or use low-carb tortilla wraps.
Meal prep tip: Store the chicken mixture separately from the wraps and slaw. Assemble just before eating.
Storage: Chicken mixture keeps 3–4 days in an airtight container in the fridge. Slaw is best within 48 hours.

Serving Suggestions

I love serving this spicy chicken wrap with extra crunchy veg on the side — cucumber sticks or a simple sesame cabbage salad work beautifully. If you’re making this for dinner, pair it with baked sweet potato fries or a light Asian-style slaw.

For entertaining, slice the wraps into halves or thirds and secure with toothpicks. They make fantastic party food.

If you’ve tried this bang bang chicken wrap or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

Want to Save This Recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

By submitting this form, you consent to receive emails from Cooked & Loved

This bang bang chicken wrap is creamy, spicy, crunchy and ridiculously satisfying. It’s the perfect chicken wrap recipe for quick lunches or easy dinners. Find step-by-step photos and more recipe tips above.

Toss slaw mix with vinegar, sugar, salt (and chili if using). Set aside to lightly pickle.
In a bowl, mix mayo, yogurt, sweet chili sauce, sriracha, honey, and vinegar.
Stir shredded chicken into the sauce until well coated and creamy. Adjust with extra yogurt or sweet chili if needed.
Warm wraps for 10 seconds in the microwave or in a dry pan.
Spread bang bang chicken down the center.
Top with drained pickled veg, crispy shallots, and green onion.
Roll burrito-style or fold taco-style and serve immediately.

Can I use rotisserie chicken? Absolutely. It’s actually one of my favorite shortcuts for this bang bang chicken recipe.
Is this very spicy? Not too spicy, I would say mild but you can adjust it. Start with smaller amount of Sriracha in the sauce and add a bit more if you wish.
Can I make this gluten-free? Yes — just use gluten-free wraps or serve in lettuce cups.
Can I make this ahead of time? Prep the chicken filling and slaw ahead, but assemble just before serving to keep the wraps from going soggy.
Don’t skip the acidity. The vinegar in the slaw and sauce keeps this from tasting heavy.
Make it spicier: Add extra sriracha or fresh chili slices.
Make it milder: Reduce sriracha and add a touch more yogurt.
Low-carb option: Serve in lettuce cups instead of wraps or use low-carb tortilla wraps.
Storage: Chicken mixture keeps 3–4 days in an airtight container in the fridge. Slaw is best within 48 hours.

Keywords: Bang Bang Chicken Wraps, spicy chicken wrap

More Wraps & Sandwiches

Source link

Turkey Avocado Veggie Wraps

admin — Fri, 13 Feb 2026 18:57:22 +0000

These simple turkey avocado veggie wraps are crazy delicious! Shaved turkey, tons of fresh vegetables, and a creamy avocado spread – YUM!

Meet your new favorite lunch OR easy dinner recipe!

These wraps are loaded with crunch and flavor, and they only take a few minutes to roll up!

Starts with Avocado Spread

These tasty little wraps start with a simple avocado spread. Not only does it add a creamy element and yummy flavor, the spread is also the literal glue that keeps these wraps from unraveling.

ripe avocado
fresh lime juice
sour cream or mayo
salt and pepper

It’s basically guacamole made creamy, and it is DELICIOUS.

Best Veggies for the Turkey Wraps

Fresh vegetables make a very notable appearance in these wraps.

They add crunch, flavor, pops of juiciness, and an overall “pat-yourself-on-the-back-for-eating-so-many-veggies-at-lunch” element that will keep you beaming all the way to the pan of brownies for dessert.

It goes without saying that the vegetables can be totally customized to your preferences or what you have on hand. I like to use the following:

fresh spinach
shredded carrots or broccoli slaw (the prepackaged mix in the salad section at the store – usually has shredded broccoli and shredded carrots)
cucumbers
bell peppers
cherry tomatoes

Talk about a lesson in eating your colors! Gorgeous veggies

How to Assemble the Wraps

A very straightforward process, assembling these wraps is super quick!

The most important steps are:

spreading the avocado spread over the entire wrap (leaving just a slight border around the edge)
stacking the turkey and veggies only on one half of the wrap

This makes it a lot easier to make sure all the veggies and turkey stay INSIDE when rolling up the wrap. It also allows that avocado spread to seal the wrap closed once it’s fully rolled up.

Wrap Flavors

You can use any variety of tortilla or wrap for these turkey avocado veggie wraps.

The most common wrap flavors at my local grocery store are spinach and sun-dried tomato, and both of those are delicious with these ingredients.

You can also use a plain flour tortilla, a low-carb wrap, or whatever type of flatbread catches your eye to be the vehicle for rolling up the avocado spread + turkey + veggies.

Adding a sprinkle of salt and pepper and a splash of olive oil and vinegar to the veggies before rolling up adds an amazing boost of flavor!

These fresh and flavorful wraps are one of my favorite things to make for lunch. Just for me. By myself. At home.

The only downside is that when I know I have the ingredients for them, it leaves me wanting to eat lunch at, like, 9:06 a.m. Although, maybe these wouldn’t be half bad for breakfast either??

They also make a wonderful grab-and-go, light and healthy dinner. For this option, I roll up the wraps, cut them in half, and wrap each half tightly in plastic wrap (could also use parchment or foil). We’ve schlepped them everywhere from wrestling meets to church youth night activities.

Because they are customizable, that means you can make them with all YOUR favorite veggies and ingredients!

One Year Ago: Cinnamon Roll Blondie Bars
Two Years Ago: Quick and Easy Greek Lettuce Wraps
Three Years Ago: Dark Chocolate Brownie Granola Bars
Four Years Ago: Cheesy Sausage Wonton Bites
Five Years Ago: Pull-Apart Cheesy Pepperoni Pizza Sliders
Six Years Ago: Turkey and Swiss Sloppy Joes {30-Minute Meal}
Seven Years Ago: S’Mores Hershey Kiss Blossom Cookies
Eight Years Ago: Healthy and Delicious Broiled Tilapia Tacos {30-Minute Meal}
Nine Years Ago: Cinnamon and Sugar Breadstick Twists
Ten Years Ago: Cheesecake Stuffed Chocolate Chip Cookie Bars

Turkey Avocado Veggie Wraps

Yield: 4 wraps

Prep Time: 20 minutes

Total Time: 20 minutes

1 medium avocado
2 tablespoons mayonnaise or sour cream
1 tablespoon fresh lime juice
Salt and pepper
4 tortillas or wraps (10- to 12-inches)
8 ounces shaved deli turkey
4 cups torn or chopped fresh spinach
1 cup shredded carrots or broccoli slaw mix
1 English cucumber, cut into thin matchstick slices
1 cup halved cherry or grape tomatoes
2 bell peppers, orange, red, yellow or green, cut into thin slices
½ cup finely shredded Parmesan cheese (optional)
Oil and vinegar (optional
Salt and pepper

Cook ModePrevent your screen from going dark

In a small bowl, mash the avocado, sour cream or mayo, lime juice, and a pinch of salt and pepper together until combined.
To assemble the wraps, spread a couple tablespoons of the avocado spread over the wrap (leaving a thin border around the edge).
Layer the following on one half of the wrap: turkey, spinach, carrots (or broccoli slaw), cucumbers, cherry tomatoes, bell peppers, Parmesan cheese.
Sprinkle with salt and pepper and a dash of olive oil and favorite vinegar (balsamic is delicious here), if desired.
Starting from the edge loaded with turkey and veggies, roll up tightly. The avocado spread should help “seal” the wrap closed on the long edge.
Cut in half. Serve immediately or refrigerate, well wrapped, for an hour or so before serving (any longer and the avocado spread may darken in color – doesn’t affect the taste).

Course: Main Course

Cuisine: American

Method: No-Bake

Serving: 1 wrap, Calories: 407kcal, Carbohydrates: 53g, Protein: 22g, Fat: 13g, Saturated Fat: 5g, Cholesterol: 29mg, Sodium: 1377mg, Fiber: 8g, Sugar: 9g

Disclaimer: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate I earn from qualifying purchases.

Source link