Healthy Chicken Salad Wraps are a fresh and tasty way to enjoy a light meal that feels both satisfying and good for you. These wraps are filled with tender chicken, crisp veggies, and a creamy dressing that isn’t too heavy. The mix of textures—from the juicy chicken to the crunchy lettuce and the soft wrap—makes every bite interesting and delicious.
I love making these because they’re so easy to customize. Sometimes I add a little bit of crunchy apple or celery for extra freshness, and other times I toss in some nuts for a bit of bite. What I really appreciate is that they come together quickly, so they’re perfect for busy days when I want something wholesome without spending too much time in the kitchen.
Wrapped up tight and perfect for lunch on the go, I often pack these for picnics or a simple workday meal. They’re also great when you want something light enough to feel good after but filling enough to keep you going. I find that sharing these with friends always gets a thumbs-up because they’re familiar, healthy, and full of flavor.
Key Ingredients & Substitutions
Chicken Breast: Using cooked chicken breast keeps this salad lean and protein-packed. Rotisserie chicken works great for shortcuts. For a vegetarian twist, try chickpeas or tofu.
Greek Yogurt: This adds creaminess and tang while keeping it healthy. If you’re avoiding dairy, try unsweetened plant-based yogurt or mashed avocado.
Vegetables: Celery, carrot, red cabbage, and cucumber give a nice crunch and freshness. Feel free to swap in bell peppers, apple chunks, or celery root for variety.
Dijon Mustard & Lemon Juice: These bring brightness and a little zing to balance the creaminess. If you don’t have Dijon, yellow mustard or a splash of vinegar works well too.
Wraps: Whole wheat or spinach tortillas hold everything together with added nutrients. Lettuce leaves can substitute for a low-carb option.
How Do You Get the Wraps to Stay Tight and Not Fall Apart?
Wrapping tightly is key to a neat, mess-free meal. Here’s how to do it right:
- Warm your tortilla slightly to make it more flexible—about 10 seconds in the microwave works well.
- Don’t overfill; use a moderate amount of filling to prevent leaks.
- Lay the filling in a line along one side of the wrap, leaving edges clear for folding.
- Fold in the sides first, then roll from the filled edge tightly toward the opposite side.
- If needed, secure with a toothpick or wrap it snugly in plastic wrap to hold its shape until you’re ready to eat.
Equipment You’ll Need
- Large mixing bowl – I use this to combine all the ingredients easily and keep everything organized.
- Chef’s knife and cutting board – Makes chopping veggies quick and safe.
- Measuring spoons and cups – Ensures your dressing and ingredients stay balanced.
- Spatula or spoon – Handy for mixing everything evenly.
- Large flat surface or cutting board – For spreading and rolling the wraps.
- Plastic wrap or foil – To wrap and chill sandwiches if making ahead.
Flavor Variations & Add-Ins
- Swap chicken for turkey or cooked shrimp for a different protein option.
- Add diced apples or grapes for a touch of sweetness and extra crunch.
- Mix in fresh herbs like dill, parsley, or cilantro to brighten the flavor.
- Use hummus or cottage cheese instead of Greek yogurt for a creamier or different taste.
Healthy Chicken Salad Wraps
Ingredients You’ll Need:
For the Chicken Salad:
- 2 cups cooked chicken breast, shredded or chopped
- ½ cup plain Greek yogurt
- 1 tablespoon light mayonnaise (optional)
- 1 celery stalk, finely chopped
- 1 small carrot, grated or finely chopped
- ¼ cup red cabbage, thinly sliced
- ¼ cup cucumber, diced
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh lemon juice
- Salt and pepper, to taste
For the Wraps:
- 4 large whole wheat or spinach tortillas or wraps
- 1–2 cups mixed leafy greens (lettuce, spinach, etc.)
How Much Time Will You Need?
This recipe takes about 10 minutes of prep time, with no cooking necessary if you use pre-cooked chicken. That means you can have these wraps ready quickly for a fresh and healthy meal.
Step-by-Step Instructions:
1. Mix the Chicken Salad:
In a large bowl, combine the cooked chicken, Greek yogurt, and mayonnaise (if using). Add the finely chopped celery, grated carrot, red cabbage, and diced cucumber. Stir in the Dijon mustard and lemon juice, mixing everything well until coated. Season with salt and pepper to your liking.
2. Prepare the Wraps:
Lay out the tortillas flat on a clean surface. Place a handful of mixed leafy greens evenly over each tortilla to add freshness and crunch.
3. Assemble and Serve:
Spoon the chicken salad mixture over the greens in each wrap. Carefully roll up each tortilla tightly to keep the filling inside. Slice each wrap diagonally for easier eating. Serve right away, or wrap tightly in plastic wrap and chill in the fridge for up to a few hours if you’re making them ahead.
Can I Use Store-Bought Rotisserie Chicken?
Absolutely! Rotisserie chicken is a great time saver and works perfectly in this salad. Just shred or chop it before mixing with the other ingredients.
What Can I Substitute for Greek Yogurt?
If you don’t have Greek yogurt, you can use plain regular yogurt, low-fat mayonnaise, or for a dairy-free option, try mashed avocado or a plant-based yogurt.
How Long Can I Store These Wraps?
These wraps are best eaten the same day but can be kept in the fridge for up to 24 hours. Wrap them tightly to keep them fresh and avoid sogginess.
Can I Make the Chicken Salad Ahead of Time?
Yes! Prepare the chicken salad up to two days in advance and store it in an airtight container in the fridge. Add the greens and assemble the wraps just before serving for the best texture.