Healthy Chicken Salad Wraps are a fresh and tasty way to enjoy a classic favorite without all the heaviness. This recipe brings together tender chicken, crisp veggies, and a light, tangy dressing all wrapped up in a soft tortilla or lettuce leaves for a satisfying crunch. It’s simple, colorful, and perfect for a quick lunch or a light dinner.
I love making these wraps when I want something that feels just a little bit special but without lots of fuss. Mixing up the chicken with crunchy celery, sweet grapes or apples, and a dollop of yogurt or mayo keeps it moist and flavorful without being too rich. Plus, it’s easy to customize with whatever you have on hand, which makes it a go-to in my kitchen.
Whenever I serve these wraps, I like to add a side of fresh fruit or some raw veggies. They’re also great for packing up and taking on a picnic or to work because they hold up well without getting soggy. Honestly, these Healthy Chicken Salad Wraps have become a regular around here because they make healthy eating feel fun, easy, and delicious all at the same time.
Key Ingredients & Substitutions
Chicken: Cooked chicken breast is great here for lean protein. Rotisserie chicken or leftover grilled chicken works well too if you’re short on time.
Greek yogurt: This adds creaminess without extra fat. You can swap it with light mayo or a mix to keep it tangy but still light.
Celery and red onion: These bring crunch and sharp flavor contrast. If you don’t have celery, cucumber or bell pepper are good crunchy swaps.
Dried cranberries: They add a nice sweet touch. Feel free to replace with raisins, chopped apples, or even diced peaches for variety.
Fresh dill: Dill brightens the salad with herbal notes—but parsley or chives work well if you don’t have dill on hand.
Tortillas or lettuce leaves: Use whole wheat or spinach tortillas for a healthy wrap, or swap for large romaine or butter lettuce leaves if you want lower carbs.
How Can You Keep the Wraps From Getting Soggy?
When you add moist fillings like chicken salad, wraps can get soggy if you prepare them too early. Here’s how to prevent that:
- Use a crisp lettuce leaf as a barrier between the wrap and salad to keep moisture away.
- Drain any excess liquid from the chicken salad before assembling.
- Assemble the wraps just before eating if possible, or tightly wrap them in parchment and store in the fridge.
These simple steps keep the wraps fresh and tasty without getting soggy or falling apart.
Equipment You’ll Need
- Mixing bowl – I like a medium-sized one to stir all the ingredients easily.
- Cutting board and knife – for chopping celery, onion, and green apple cleanly.
- Measuring cups and spoons – to keep ingredients accurate, especially the dressing.
- Eating utensils – a spoon for mixing and a knife for slicing the wraps.
- Wraps (tortillas or large lettuce leaves) – to hold everything together and make hand-held wraps.
Flavor Variations & Add-Ins
- Swap dried cranberries with chopped grapes or diced fresh peaches for sweetness.
- Add chopped nuts like almonds or walnuts for crunch and extra fiber.
- Mix in shredded cheese such as mozzarella or Swiss for a richer flavor.
- Use fresh herbs like parsley or basil instead of dill for a different herbal note.
Healthy Chicken Salad Wraps
Ingredients You’ll Need:
- 2 cups cooked chicken breast, shredded or diced
- 1/2 cup plain Greek yogurt (or light mayonnaise)
- 1/4 cup celery, finely chopped
- 1/4 cup red onion, finely chopped
- 1/4 cup dried cranberries
- 1/4 cup green apple, finely diced (optional)
- 1 tbsp fresh dill, chopped (or substitute with parsley)
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- Salt and black pepper, to taste
- 4 spinach or whole wheat tortillas or large lettuce leaves for wraps
- Lettuce leaves for lining wraps (optional)
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare. No cooking time is necessary if your chicken is already cooked. Just mix the ingredients, assemble the wraps, and you’re ready to eat or pack for later!
Step-by-Step Instructions:
1. Make the Dressing and Mix the Salad:
In a medium bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until well blended. Add the shredded chicken, chopped celery, red onion, dried cranberries, green apple (if using), and chopped dill. Stir gently to coat everything evenly with the dressing.
2. Prepare the Wraps:
Lay out your tortillas or large lettuce leaves flat on a clean surface. If using tortillas, place a crisp lettuce leaf in the center of each to add a nice crunch and help keep the wrap from getting soggy.
3. Assemble and Roll:
Spoon an even amount of the chicken salad mix onto each tortilla or lettuce leaf. Fold in the sides and roll the wrap tightly to secure the filling inside. Slice each wrap in half on the diagonal for easier handling and serving.
4. Serve and Enjoy:
Serve immediately for the freshest taste or wrap them tightly in parchment paper and refrigerate to take along for lunch or a snack later. Enjoy your light and tasty Healthy Chicken Salad Wraps!
Can I Use Leftover or Rotisserie Chicken?
Absolutely! Leftover or rotisserie chicken works perfectly in this recipe and saves time. Just shred or dice it before mixing with the other ingredients.
What Can I Substitute for Greek Yogurt?
If you don’t have Greek yogurt, light mayonnaise or a mix of half mayo and half yogurt can be used. This keeps the salad creamy while keeping it lighter than traditional mayo-only recipes.
How Long Can I Store the Wraps?
Assembled wraps are best eaten within 24 hours for optimal freshness. Store them tightly wrapped in the fridge to prevent drying out or sogginess.
Can I Make This Recipe Gluten-Free?
Yes! Simply swap the tortillas for large lettuce leaves or gluten-free wraps to make this meal gluten-free without losing any flavor or texture.
