High Protein Chicken Salad Wrap

If you ask me, chicken salad wraps are one of those meals that just make sense.

This protein-packed wrap is loaded with shredded chicken, crunchy vegetables, and a creamy dressing that brings everything together. Fresh spinach and sun-dried tomatoes add some bite, while grated parmesan and a hint of lemon keep things interesting.

The filling comes together with a mix of mayo and Greek yogurt, plus Dijon mustard for a little tang. Green onions, carrots, and celery give you that satisfying crunch in every bite.

It’s an easy lunch or dinner option that’s filling without being heavy, perfect for when you want something tasty without a lot of fuss.

SAVE NOW

What Kind of Chicken Should I Use?

The beauty of chicken salad is that you can use just about any cooked chicken you have on hand. Rotisserie chicken from the grocery store is probably the easiest option and adds great flavor, plus it saves you time since it’s already cooked and seasoned. If you prefer to cook your own, poached or baked chicken breast works perfectly and keeps things lean, though leftover grilled chicken or even chicken thighs will give you a juicier, more flavorful result. Just make sure your chicken is cooled before you dice it up and mix it into the salad, otherwise it might make your mayo mixture a bit runny.

SAVE NOW

Options for Substitutions

This chicken salad wrap is super adaptable, so feel free to swap things around based on what you have:

• Cooked chicken: Rotisserie chicken is a great shortcut, but you can also use leftover grilled chicken, poached chicken breast, or even canned chicken in a pinch. Turkey works well too if you want to switch things up.
• Greek yogurt and mayonnaise: You can adjust the ratio to your taste – use all mayo for a richer wrap, or go full Greek yogurt for a lighter, tangier version. Sour cream can also replace the yogurt if that’s what you have.
• Spring onions: Regular yellow or red onion works fine – just use about ¼ of a medium onion, finely diced. You could also try chives for a milder onion flavor.
• Sun-dried tomatoes: Fresh cherry tomatoes (diced) or roasted red peppers make good substitutes. Just note that fresh tomatoes will add more moisture to your salad.
• Parmesan cheese: Feta, cheddar, or even crumbled goat cheese would work here. Each will give the wrap a slightly different flavor profile.
• Tortilla wraps: Whole wheat wraps, spinach wraps, or even large lettuce leaves for a low-carb option all work great. You could also serve this in pita pockets or on sandwich bread.

Watch Out for These Mistakes While Making

The biggest mistake people make with chicken salad wraps is overfilling them, which leads to messy eating and ingredients spilling out – stick to about 1 to 1.5 cups of filling per wrap and leave at least an inch of space on the edges for proper rolling.

Another common error is using chicken that’s too warm, which can make your mayo-based dressing separate and turn watery, so always let your cooked chicken cool completely before mixing.

Don’t skip grating the carrot finely and chopping the vegetables into small, uniform pieces – large chunks make wraps difficult to roll and bite into.

If you’re toasting your wraps in a pan, use medium heat and only toast for 1-2 minutes per side, as high heat will cause the tortilla to crack and the filling to ooze out before you get that nice golden color.

SAVE NOW

What to Serve With Chicken Salad Wraps?

Chicken salad wraps are pretty filling on their own, but I love pairing them with some crispy kettle-cooked potato chips or baked sweet potato fries on the side. A simple fruit salad with whatever’s in season – like grapes, strawberries, or melon – makes a refreshing addition that balances out the creamy wrap. If you want something a bit more substantial, a cup of tomato soup or a light vegetable soup turns this into a complete lunch that’ll keep you satisfied all afternoon. You could also serve them with pickles, olives, or a small side of coleslaw for extra crunch.

Storage Instructions

Store the Filling: Keep the chicken salad filling separate from the wraps in an airtight container in the fridge for up to 3 days. This way, the wraps won’t get soggy and you can assemble fresh ones whenever you’re ready to eat.

Assembled Wraps: If you’ve already made your wraps, wrap them tightly in plastic wrap or foil and store in the fridge for up to 24 hours. They’re best eaten the same day though, since the tortillas can get a bit soft from the moisture in the filling.

Make Ahead: This chicken salad is actually better when made a few hours ahead or even the night before. The flavors get a chance to meld together in the fridge, making it even tastier when you’re ready to wrap and eat!

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1050-1200
• Protein: 70-85 g
• Fat: 45-55 g
• Carbohydrates: 90-110 g

Ingredients

• 14 oz chicken (shredded or cut into 1/2-inch cubes)
• 3 large green onions
• 2.5 oz yogurt (Fage 5%)
• 3 oz mayonnaise
• 2 tsp Dijon mustard
• 1 medium carrot (finely shredded)
• 2 oz spinach (roughly chopped)
• 1.5 oz sun-dried tomatoes
• 1.5 celery stalks (finely diced)
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 1.5 oz parmesan (freshly grated)
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 6 tortillas

Step 1: Prepare All Ingredients

• 14 oz chicken
• 1.5 celery stalks
• 1.5 oz sun-dried tomatoes
• 3 large green onions
• 1 medium carrot
• 2 oz spinach
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 1.5 oz parmesan

Start by gathering and prepping all your components since this is an assembly-based dish.

Cut the chicken into ½-inch cubes or use shredded chicken if already prepared.

Finely dice the celery stalks, chop the sun-dried tomatoes into small pieces, and slice the green onions (both white and green parts).

Finely shred the carrot using a box grater or food processor, and roughly chop the spinach.

Zest the lemon and measure out the lemon juice.

Grate the parmesan cheese fresh if you haven’t already.

Step 2: Build the Creamy Dressing Base

• 2.5 oz yogurt
• 3 oz mayonnaise
• 2 tsp Dijon mustard
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika

In a large mixing bowl, combine the yogurt, mayonnaise, and Dijon mustard, whisking together until smooth and fully incorporated.

Add the garlic powder and smoked paprika, stirring well to distribute the spices evenly.

I like to taste the dressing at this point and adjust the mustard or lemon juice if needed—a little extra acid can really brighten the flavor of chicken salad.

Step 3: Combine All Ingredients

• prepared chicken from Step 1
• diced celery from Step 1
• chopped sun-dried tomatoes from Step 1
• sliced green onions from Step 1
• shredded carrot from Step 1
• chopped spinach from Step 1
• lemon zest from Step 1
• dressing base from Step 2
• 1.5 oz parmesan
• 1 tbsp lemon juice

Add the prepared chicken, celery, sun-dried tomatoes, green onions, shredded carrot, spinach, and lemon zest to the dressing base.

Fold everything together gently but thoroughly until all ingredients are evenly coated and the mixture becomes creamy and cohesive.

Add the grated parmesan and lemon juice, folding once more to incorporate.

The mixture should taste well-seasoned and balanced between the tang of lemon and the richness of the mayo-yogurt base.

Step 4: Assemble and Serve the Wraps

• 6 tortillas
• chicken salad mixture from Step 3

Lay out each tortilla on a clean surface and divide the chicken salad mixture evenly among them, using about 1 to 1.5 cups per wrap.

Spread the mixture toward the center of each tortilla, leaving a small border.

Roll each tortilla tightly, tucking in the sides as you go, then cut in half diagonally if desired for easier eating.

At this point, you can serve the wraps immediately, or toast them in a skillet over medium heat for 2-3 minutes per side for a warm, crispy exterior that contrasts nicely with the creamy filling.

High Protein Chicken Salad Wrap

Delicious High Protein Chicken Salad Wrap recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings 5 wraps

Calories 1125 kcal

Ingredients

  

• 14 oz chicken (shredded or cut into 1/2-inch cubes)
• 3 large green onions
• 2.5 oz yogurt (Fage 5%)
• 3 oz mayonnaise
• 2 tsp Dijon mustard
• 1 medium carrot (finely shredded)
• 2 oz spinach (roughly chopped)
• 1.5 oz sun-dried tomatoes
• 1.5 celery stalks (finely diced)
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 1.5 oz parmesan (freshly grated)
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 6 tortillas

Instructions

 

• Start by gathering and prepping all your components since this is an assembly-based dish. Cut the chicken into ½-inch cubes or use shredded chicken if already prepared. Finely dice the celery stalks, chop the sun-dried tomatoes into small pieces, and slice the green onions (both white and green parts). Finely shred the carrot using a box grater or food processor, and roughly chop the spinach. Zest the lemon and measure out the lemon juice. Grate the parmesan cheese fresh if you haven't already.
• In a large mixing bowl, combine the yogurt, mayonnaise, and Dijon mustard, whisking together until smooth and fully incorporated. Add the garlic powder and smoked paprika, stirring well to distribute the spices evenly. I like to taste the dressing at this point and adjust the mustard or lemon juice if needed—a little extra acid can really brighten the flavor of chicken salad.
• Add the prepared chicken, celery, sun-dried tomatoes, green onions, shredded carrot, spinach, and lemon zest to the dressing base. Fold everything together gently but thoroughly until all ingredients are evenly coated and the mixture becomes creamy and cohesive. Add the grated parmesan and lemon juice, folding once more to incorporate. The mixture should taste well-seasoned and balanced between the tang of lemon and the richness of the mayo-yogurt base.
• Lay out each tortilla on a clean surface and divide the chicken salad mixture evenly among them, using about 1 to 1.5 cups per wrap. Spread the mixture toward the center of each tortilla, leaving a small border. Roll each tortilla tightly, tucking in the sides as you go, then cut in half diagonally if desired for easier eating. At this point, you can serve the wraps immediately, or toast them in a skillet over medium heat for 2-3 minutes per side for a warm, crispy exterior that contrasts nicely with the creamy filling.