Are you searching for a tasty and healthy meal that’s easy to make? This grilled chicken wrap recipe is perfect! It’s filled with tender chicken, crisp veggies, and creamy ranch dressing. It’s a great choice for a quick lunch or dinner that’s also good for you.
Key Takeaways
- Grilled chicken wraps are a convenient and portable meal option
- The recipe is healthy and flavorful, making it a great choice for a balanced lunch or dinner
- The wrap is versatile and can be customized with your favorite ingredients
- Preparing the chicken and ranch dressing ahead of time makes this recipe meal prep friendly
- Grilling the chicken and wrap provides an extra layer of flavor and texture
Why Make Grilled Chicken Wraps?
Grilled chicken wraps are a tasty and healthy choice for lunch or a snack. They mix tender chicken, fresh veggies, and creamy ranch dressing in a soft tortilla. They’re easy to take on the go and give you a meal that’s both satisfying and nutritious.
Convenient and Portable
These wraps are great for busy days. They’re perfect for work, errands, or outdoor fun. You can enjoy a tasty, healthy meal without needing utensils or plates. They’re a great pick for a portable lunch or a quick, customizable meal.
Healthy and Flavorful
The chicken in these wraps is protein-rich and full of flavor. With fresh veggies and creamy ranch, they offer a tasty and flavor-packed meal. They’re a better choice than boring or unhealthy options, keeping you energized all day.
Versatile and Customizable
Grilled chicken wraps are very versatile. You can change the fillings to match your taste, making them perfect for everyone. You can add more veggies, change the protein, or try different sauces. This lets you make a customizable meal that’s just right for you.
Key Ingredients
This grilled chicken wrap recipe has a few key ingredients. You’ll need boneless, skinless chicken breasts, a tasty spice blend, soft tortilla wraps, and creamy homemade ranch dressing. Together, they make a dish that’s both healthy and full of flavor.
Chicken Breasts
Boneless, skinless chicken breasts are the main protein in this wrap. They’re grilled to be tender and juicy. This makes them a great match for the other ingredients.
Seasonings and Spices
The spice blend in this recipe includes paprika, chili powder, garlic powder, oregano, salt, and pepper. This mix of spices brings out the chicken’s natural taste. It creates a balanced flavor profile that’s sure to please.
Tortilla Wraps
Soft tortilla wraps are the base of this dish. They’re perfect for holding the juicy chicken, crisp veggies, and creamy dressing.
Ranch Dressing
A homemade ranch dressing adds a tangy, cool touch to the dish. It’s easy to make and adds a creamy element to the wrap.
| Ingredient | Amount |
|---|---|
| Boneless, Skinless Chicken Breasts | 4 (approx. 57.75g per serving) |
| Flour Tortillas | 4 |
| Romaine Lettuce | 2 cups |
| Diced Tomatoes | 1 cup |
| Black Beans | 1/2 cup |
| Corn Kernels | 1/2 cup |
| Sliced Red Onion | 1/2 cup |
| Homemade Ranch Dressing | 1/2 cup |
| Kosher Salt | 1/2 tsp |
| Black Pepper | 1/4 tsp |
| Olive Oil | 2 tbsp |
Preparing the Chicken
To make the perfect grilled chicken wrap, start by preparing the chicken. Slice each chicken breast in half lengthwise. This makes thin, even fillets that cook quickly and evenly.
Then, use a meat mallet or the back of a heavy pan to gently pound the chicken. This tenderizes the meat, making it more tender and easier to bite into.
Now, season the chicken to perfection. Mix olive oil, lime juice, minced garlic, paprika, cumin, salt, and pepper in a small bowl. Rub this blend over both sides of the chicken fillets, ensuring an even coating.
Let the chicken rest for 15 minutes after seasoning. This brief marinating period helps lock in moisture and enhance the flavor. It sets the stage for a delicious grilled chicken wrap.
| Prep Time | Cook Time | Calories per Serving | Servings |
|---|---|---|---|
| 15 minutes | 10 minutes | 400 kcal | 2 |
By properly preparing the chicken, you ensure a tender, flavorful, and juicy protein. This will be the star of your grilled chicken wrap. With the chicken ready, you can move on to the next steps in creating this delicious and healthy meal.
Making the Ranch Dressing
Make your grilled chicken wrap even better with homemade ranch dressing. It’s creamy and full of flavor. This sauce is the perfect match for the juicy chicken and fresh veggies in your wrap.
To make the ranch, you’ll need a few ingredients. You’ll need sour cream (or Greek yogurt), apple cider vinegar, garlic, and fresh herbs like dill, cilantro, and parsley. Blend them until smooth and creamy. Then, add salt and pepper to taste.
This homemade ranch is great because you can change the flavors. Want it tangier? Add more vinegar. Want more herbs? Use more dill, cilantro, and parsley. You can make it just how you like it.
With just a few minutes, you can make this amazing ranch dressing. It’s a great way to make your grilled chicken wrap even better. Get ready for a healthy, tasty meal that will please your taste buds.
Grilling the Chicken
Grilling chicken to perfection is key for a tasty wrap. Start by heating your grill or grill pan to medium. Place the seasoned chicken breasts on the grill and cook for about 5 minutes on each side. Make sure the internal temperature hits 165°F.
Checking the internal temperature is crucial. Use a meat thermometer to ensure the chicken is fully cooked. The grill method and appearance aren’t enough; the internal temperature tells if it’s done.
After grilling, let the chicken rest for 5 minutes before slicing. This step helps the juices spread evenly. It keeps the chicken moist and flavorful in your wrap.
By following these steps, you’ll get tender, juicy chicken for your wrap. The right grill method, checking the internal temperature, and resting time make it delicious. Your wrap will be packed with protein and taste amazing.
Assembling the Grilled Chicken Wrap
The secret to a great grilled chicken wrap is in the wrap assembly, layering of ingredients, and folding technique. Follow these steps to make a tasty, easy-to-eat meal that will please your palate.
Step-by-Step Instructions
- Begin by lightly toasting the tortilla wrap on a dry skillet or griddle. This makes the wrap warm and easier to fold.
- After toasting, place the tortilla on a clean surface. Start by adding crisp romaine or green leaf lettuce on the bottom third. This gives a solid base for the other ingredients.
- Then, put the juicy grilled chicken strips on top of the lettuce. Use plenty of chicken, as it’s the main attraction.
- Add sliced tomatoes next, spreading them evenly. They add a fresh crunch and juicy flavor.
- Now, sprinkle shredded Monterey jack and cheddar cheese over the chicken and veggies. The cheese will melt, binding everything together.
- Drizzle homemade ranch dressing over the ingredients. This creamy dressing brings everything together, adding a special touch.
- To finish, fold the sides of the tortilla in, then roll it up from the bottom. Use the “fold then tuck” method to keep everything inside.
By following these easy steps, you’ll make a grilled chicken wrap that looks good and tastes amazing. Enjoy the mix of crisp veggies, tender chicken, and creamy dressing in every bite.
Serving Suggestions
These grilled chicken wraps are great as a full meal. You can also add side dishes to make it even better. Try them with Parmesan Crusted Potatoes, Roasted Cauliflower, or a Grilled Zucchini Salad.
Want to make your wraps even better? Add your favorite toppings. Choose from fresh veggies, crispy bacon, cheese, or nuts. This way, you can make your wraps just how you like them.
| Side Dish | Flavor Profile | Preparation Time |
|---|---|---|
| Pasta Salad | Tangy, versatile | 30 minutes |
| Coleslaw | Crunchy, light | 15 minutes |
| Garden Salad | Fresh, balanced | 10 minutes |
| Roasted Vegetables | Flavorful, nutritious | 45 minutes |
| Baked Potatoes | Versatile, comforting | 60 minutes |
| Caprese Salad | Light, refreshing | 20 minutes |
| Roasted Brussel Sprouts | Healthy, delicious | 40 minutes |
Try these side dishes to make your meal complete. Mix and match to find your favorite combination. It’s a great way to enjoy your grilled chicken wraps even more.
Grilled Chicken Wrap: Meal Prep Friendly
This grilled chicken wrap recipe is great for meal prep. You can make the chicken and wraps ahead of time. Then, wrap them in foil or plastic wrap. They stay good in the fridge for up to 3 days, making them a healthy meal prep choice.
For successful meal prep, it’s important to store the wraps right. Here are some tips:
- Wrap each assembled wrap tightly in foil or plastic wrap to prevent the tortilla from drying out.
- Store the wrapped wraps in an airtight container or resealable plastic bag in the refrigerator.
- When ready to enjoy, simply remove the wrap from the packaging and heat it up in the microwave or oven for a few minutes to warm it through.
Preparing these portable lunch wraps ahead of time is perfect for busy days. They offer a tasty, healthy meal without daily prep hassle. The storage tips help keep your wraps fresh and tasty all week.
| Wrap Variety | Ingredients | Calories per Serving |
|---|---|---|
| Classic Chicken Caesar Wrap | 2 boneless, skinless chicken breasts, 4 large flour tortillas, 2 cups of romaine lettuce, 1/2 cup of Caesar dressing, 1/2 cup of grated Parmesan cheese | 533 |
| Spicy Buffalo Chicken Wrap | 2 cups of cooked shredded chicken, 1/2 cup of Buffalo sauce, 4 whole wheat tortillas, 1 cup of romaine lettuce, 1/4 cup each of diced celery and diced carrots | 533 |
| Mediterranean Chicken Wrap | 2 boneless, skinless chicken breasts, 4 tomato basil tortillas, 1/2 cup of hummus, 1/2 cup of crumbled feta cheese, 1/4 cup each of sliced olives, diced tomatoes, thinly sliced cucumber, and thinly sliced red onion | 533 |
| BBQ Chicken Ranch Wrap | 2 cups of cooked shredded chicken, 1/2 cup of BBQ sauce, 4 large tortillas (either flour or whole wheat), 1 cup of shredded romaine lettuce, 1/2 cup each of shredded cheddar cheese, corn, black beans, and ranch dressing | 533 |
With these meal prep-friendly grilled chicken wraps, you can enjoy a delicious and portable lunch all week. You can also change the flavors to your taste. The easy storage tips keep your wraps fresh and tasty.
Grilled Chicken Wrap
Explore the tasty world of the grilled chicken wrap. It’s a mix of juicy chicken and a handy wrap. This guide helps you make this tasty and healthy dish at home.
Ingredient List
- 1 lb (500g) boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 large tortilla wraps
- 1 cup shredded lettuce
- 1/2 cup diced tomatoes
- 1/4 cup ranch dressing
Nutritional Facts
Each grilled chicken wrap has 435 calories. It has 35g of carbs, 27g of protein, and 23g of fat. The chicken breast adds 39g of protein, making it a protein-rich meal.
This dish also has 134mg of cholesterol and 1549mg of sodium. It has 765mg of potassium, 3g of fiber, and 6g of sugar. It also has 5799IU of Vitamin A, 46mg of Vitamin C, 371mg of calcium, and 3mg of iron.
Preparation Instructions
- Marinate the chicken breasts in olive oil, garlic powder, paprika, salt, and black pepper for at least 30 minutes (up to 24 hours in the refrigerator).
- Preheat your grill or grill pan to medium-high heat.
- Grill the chicken for 5-7 minutes per side, or until it reaches an internal temperature of 165°F (75°C).
- Let the grilled chicken rest for a few minutes, then slice or shred it into bite-sized pieces.
- Place the tortilla wraps flat and spread ranch dressing down the center of each wrap.
- Add shredded lettuce, diced tomatoes, and grilled chicken pieces on top of the dressing.
- Fold the bottom of the wrap over the filling, then fold the sides in and roll it tightly to make a compact wrap.
Enjoy your tasty and healthy grilled chicken wrap. It’s a great mix of protein, veggies, and dressing. This recipe is perfect for a quick and satisfying meal, whether you’re on the go or having a relaxed lunch at home.
Variations and Substitutions
This grilled chicken wrap recipe is very versatile. You can make healthier swaps or adjust it for different diets. There are many customization ideas to try.
Healthier Options
For a lighter wrap, skip the bacon and cheese. Use plain Greek yogurt instead of ranch dressing. This change cuts down on calories and fat. It also adds a tangy, creamy taste.
Gluten-Free Alternatives
To make it gluten-free, use corn tortillas, chickpea tortillas, or crisp lettuce leaves. These options are tasty and work well as a base for the chicken filling.
| Ingredient | Healthier Swap | Gluten-Free Alternative |
|---|---|---|
| Tortilla Wraps | N/A | Corn tortillas, chickpea tortillas, lettuce leaves |
| Ranch Dressing | Plain Greek yogurt | N/A |
| Bacon | Omit | N/A |
| Cheese | Omit | N/A |
With these simple swaps, you can enjoy a healthier, gluten-free grilled chicken wrap. You won’t lose any flavor or satisfaction.
Expert Tips
Want to make your grilled chicken wraps better? Start with a few key techniques. These tips will help your wraps taste great and stay together well.
Preventing Sticking on the Grill
To stop your chicken from sticking, oil the grill grates first. This step is crucial for a perfect sear. It keeps the chicken juicy and flavorful. A well-oiled grill is essential for great grill marks and avoiding sticking issues.
Securing the Wrap
Assembling your wraps right is key. Fold the tortilla’s sides over the fillings first. Then, roll it tightly. This “fold and tuck” method keeps everything inside, avoiding spills.
For extra security, use a toothpick or skewer. Just remember to take it out before you eat. This keeps your wrap neat and tidy.
With these tips, you’ll make wraps that are not only tasty but also easy to eat on the go. Enjoy making and eating these delicious meal solutions!
Make-Ahead and Storage Tips
Grilled chicken wraps are perfect for meal prep. You can make them ahead and keep them in the fridge for up to 3 days. To reheat, just put them in the oven at 350°F for 10-15 minutes or in the microwave for 1-2 minutes. Just be careful not to make them too soggy.
For even longer storage, freeze the wraps for up to 2 months. To reheat, take them out of the freezer and microwave for 2-3 minutes. This makes meal prep easy and ensures you have a tasty lunch or dinner ready when you need it.
To keep the wraps fresh in the fridge or freezer, wrap them tightly. Use plastic wrap, parchment paper, or sandwich bags. This keeps them fresh and flavorful until you’re ready to enjoy them.
| Storage Method | Shelf Life |
|---|---|
| Refrigerator | Up to 3 days |
| Freezer | Up to 2 months |
With these tips, you can enjoy grilled chicken wraps whenever you want. Meal prep has never been simpler!
Nutrition Facts
The Grilled Chicken Wrap from Houlihan’s is not only tasty but also healthy. It has 778 calories per serving. The macronutrients are well-balanced.
The wrap is rich in fat, with 49g, making up 57% of calories. Carbohydrates are 47g, or 24% of calories. Protein is 36g, or 19% of calories.
This wrap is a good source of fiber, with 5.0g per serving. It’s 18% of the daily value. It also has 43.0mg of Vitamin C, which is 48% of the daily intake.
It also has 275mg of calcium, which is 21% of the daily value. Plus, it has 3.00mg of iron, which is 17% of the daily requirement.
Remember, nutritional information can vary based on how it’s made and where you are. The percent daily values are for a 2,000 calorie diet. Your needs might be different. Enjoy this wrap as part of a healthy diet.
