Chicken Wrap

Lunches lunches lunches? You might be wondering why the question mark? Well this is usually one of the first questions I deal with every morning Monday-Friday, what to put in everyone’s lunch. This chicken wrap is a great alternative to a sandwich. Well spiced flavourful chicken wrapped in a flour tortilla with crunchy lettuce, red onion, cucumber, soft sweet tomatoes, and a smooth punchy ranch dressing.

Why You’ll Love This Chicken Wrap

If you’re like me, lunches can get a bit boring. We often get into a routine where we are packing the same items into our bag day after day. Then when lunch time comes around, we open our bags to be a bit disappointed that it’s the same thing as yesterday. Let’s spice things up a bit and rotate that sandwich out for this scrumptious Chicken Wrap.

To make lunches even easier, you can cook the chicken beforehand and store in the fridge for up to three days. Or you could slice and store in the freezer for up to three months. Put frozen pre-cooked chicken in the wrap, and by the time lunch time rolls around it is thawed and ready to eat. As an added bonus your wrap might help to keep things cool in your lunch bag.

You also could sub the chicken breast for shredded chicken from my Dutch Oven Shredded Chicken recipe. I always have portions of shredded chicken stored in my freezer, ready to go for meals like this. If using, warm the shredded chicken in a skillet with a little water to keep it moist and sprinkle some of the seasoning spice overtop and mix it in. The now-seasoned shredded chicken is ready for direct use in the wrap. One of my boys prefers the wrap with warm chicken and the other with cold. To each their own.

I use my Greek Yogurt Ranch Dressing, which is packed with flavour, in this wrap. It is calorie conscious and super creamy and delicious, or you can opt for a store bought version. Caesar dressing would also be amazing.

You roll this burrito style and cut in half for serving, but if you are travelling for lunch or a picnic, you can leave it uncut for a tidier version.

Equipment Needed

There’s not a lot of kitchen gear needed for this recipe, other than a good skillet.

Ingredients

• Flour Tortillas
• Chicken Breasts
• Olive Oil
• Italian Seasoning
• Garlic Powder
• Onion Powder
• Cumin Powder
• Chili Powder
• Paprika
• Brown Sugar
• Salt and Pepper
• Lettuce
• Cucumber
• Tomatoes
• Red Onion
• Ranch Dressing

How to Make this Chicken Wrap

Greek Yogurt Ranch Dressing
– Follow this recipe for Greek Yogurt Ranch Dressing. Put all ingredients in a bowl and stir together until well combined. Put the bowl aside to allow the flavours to meld while you make the rest of the recipe.

Cooking the Chicken
– Pat dry the chicken breasts and cut them into thin breasts by slicing in half along the plane parallel to the cutting board. The thin breasts will cook faster and there will be a higher ratio of seasoning to chicken making the wrap more flavourful.
– Combine all the spices in one small bowl. Stir together until well combined.
Season both sides of the breasts with the just prepared chicken seasoning. You may have left over seasoning depending on how much chicken you have.

– Heat a skillet over medium heat. Add the olive oil, and the chicken breasts. Allow the chicken to sear for about 4 minutes to get a nice brown crust and then flip over for another 4 minutes. Continue cooking and flipping until the breasts are cooked through, roughly 10 minutes total.

– Set the cooked chicken aside on a plate to cool.
– Once cool enough, slice the chicken into long thin slices about a ½ inch thick.

Assembling the Chicken Wraps
– To deseed tomatoes, cut them in quarters and run your finger inside to loosen the seeds and liquid in the middle of the tomato. When finished you should be left with just the parts of the tomato which are not super watery. From here you can dice them and they are ready for the wrap.

– Place a flour tortilla on the work surface.
– Spread about 1-2 tablespoon of the ranch dressing in the middle of the wrap, leaving about 2” un touched on the top and bottom of the tortilla.
– Place the clean and dry romaine lettuce in the middle then top with ¼ of the chicken, sliced red onion, cucumber, and deseeded tomatoes.

– Fold the bottom and top of the tortilla over the filling.
– Rotate the tortilla 90 degrees and begin rolling from the bottom up.

– Slice in half and serve.

Notes

• You could also add shredded cheese if you like. A cheddar, mozzarella, or Monterey Jack would be great.
• Toppings/veggies can also be subbed to what you have on hand or what you prefer. Bell peppers, crunchy pepitas, and shredded cheese would also be great options.
• When making burritos or wraps you don’t want to overstuff or it will be difficult and definitely messy trying to wrap it all up.

FAQs

• How long can I store the Chicken Wrap? At room temperature, the wrap will be Ok for a few hours while you wait for lunch time to roll around. But if you can throw a cold pack into your lunch that always helps keep things cooler longer. In the fridge the wrap could stay fresh for a day, but may get soggy over time due to the dressing. If it is going to be a while before you eat the wrap I would lay the clean and dried lettuce down first and smear the dressing on the lettuce so that the lettuce protects the flour tortilla from having moisture on it, therefore helping to prevent it from getting soggy.
• Can I use something different to this chicken? Yes, you could replace the chicken with your favourite protein like beef or pork, or use rotisserie chicken or shredded chicken from my Dutch Oven Shredded Chicken recipe.
• What can I serve with these chicken wraps? For an all round healthy meal you can serve with some cut up veggies and more Greek Yogurt Ranch Dressing. Or serve with a side salad. But if you are feeling like something warm and savory try my Air Fryer Frozen French Fries or Air Fryer Frozen Sweet Potato Fries.