35g Protein Chicken Salad Wrap for Epic Satisfaction

Let me tell you about my go-to high-protein chicken salad wrap – the lifesaver that gets me through busy weeks. This isn’t just any wrap; it’s packed with 35 grams of protein per serving, keeps me full for hours, and takes barely 10 minutes to throw together. I stumbled on this combo during a hectic workday when I needed something fast but substantial. The magic? Creamy Greek yogurt instead of mayo, crunchy veggies for texture, and tender shredded chicken (rotisserie is my secret weapon). It’s so versatile – I’ll toss in avocado some days or hot sauce when I need a kick. Perfect for meal prep or those “I need lunch NOW” moments.

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Why You’ll Love This High-Protein Chicken Salad Wrap

Trust me, this wrap checks all the boxes:

• Lightning fast – No cooking required, just mix and roll. Lunch is ready before your coffee finishes brewing.
• Packed with protein – 35g per wrap keeps hunger at bay for hours (my mid-afternoon snack cravings vanished).
• Crazy customizable – Throw in avocado, swap the veggies, or add a spicy kick. It’s your flavor playground.
• Meal-prep superstar – Stays fresh in the fridge, making weekday lunches a no-brainer.
• No soggy wrap syndrome – The Greek yogurt binds everything perfectly without dripping everywhere (office-desk approved).

Seriously, this wrap has saved me from takeout more times than I can count.

Ingredients for High-Protein Chicken Salad Wrap

Here’s everything you’ll need to make these protein-packed wraps – I’ve learned through trial and error that quality ingredients make all the difference.

• The protein powerhouse: 2 cups cooked chicken, shredded (I swear by rotisserie chicken for maximum flavor with zero effort)
• Creamy binder: 1/4 cup Greek yogurt (full-fat gives the richest texture, but non-fat works too)
• Flavor kick: 1 tbsp Dijon mustard (the grainy kind adds nice texture)
• Crunchy veggies: 1/2 cup celery, diced small + 1/4 cup red onion, minced (soak the onions in cold water for 5 minutes if you want milder flavor)
• Seasoning: 1/4 tsp each salt and black pepper (I always taste and adjust)
• The wrap: 4 large whole wheat tortillas (look for the burrito-sized ones – they hold everything better)
• Fresh greens: 1 cup spinach or lettuce (I prefer baby spinach for its tender texture)

That’s it, Simple, fresh ingredients that come together magically. Now let’s make some wraps.

How to Make High-Protein Chicken Salad Wrap

Alright, let’s turn these simple ingredients into the most satisfying wrap you’ve ever had. I’ve made this so many times I could do it in my sleep, but I’ll walk you through every step to make sure yours turns out perfect.

Step 1: Prepare the Chicken Salad

Grab your biggest mixing bowl – trust me, you’ll want the extra space. Dump in your shredded chicken, Greek yogurt, and Dijon mustard first. Here’s my trick: mix these three together until the chicken is evenly coated before adding anything else. This prevents those dry pockets of chicken we’ve all encountered.

Now toss in the celery, red onion, salt and pepper. Stir everything together until it’s creamy and every bit of chicken is dressed. I like to let it sit for 5 minutes – the flavors start to marry and the texture gets even better.

Step 2: Assemble the Wraps

Lay out your tortillas on a clean surface. Divide the chicken salad evenly between them – I use about 1/2 cup per wrap. Spread it in the center, leaving about 2 inches empty at the sides. Don’t go all the way to the edges or you’ll have a mess when rolling.

Top each with a handful of spinach or lettuce. I always press the greens lightly into the chicken salad – helps everything stay put when you roll. This is where you can get creative with extras like avocado slices or hot sauce if you’re feeling fancy.

Step 3: Roll and Serve

Here’s where the magic happens. Fold the sides of the tortilla inward about an inch – this creates little walls to contain the filling. Starting at the bottom, roll up tightly while gently pressing down to keep everything compact.

If you’re packing these for later, wrap them tightly in parchment paper or foil – the pressure helps them hold shape. Otherwise, slice diagonally (because everything tastes better when it’s pretty) and serve immediately. These are fantastic with a side of carrot sticks or some crisp apple slices. Enjoy.

Tips for the Best High-Protein Chicken Salad Wrap

After making this wrap weekly for years, I’ve picked up some game-changing tricks:

• Rotisserie chicken is your friend – Saves time and adds way more flavor than plain boiled chicken.
• Drain veggies well – Pat the celery and onions dry to prevent a soggy wrap.
• Roll like a burrito – Fold sides in first, then roll tightly from the bottom to lock in all that goodness.
• Add crunch last-minute – If meal prepping, keep crispy elements separate until serving.
• Greek yogurt hack – For extra tang, mix in a splash of lemon juice with the yogurt.

These little touches take an already great wrap to absolute perfection.

Ingredient Substitutions & Variations

One of my favorite things about this wrap is how easily you can mix it up. Here are my go-to swaps:

• Protein swap: Turkey works beautifully instead of chicken – I use leftover Thanksgiving turkey every year.
• Dairy-free? Plain coconut yogurt replaces Greek yogurt perfectly.
• Wrap options: Gluten-free tortillas or even crisp lettuce wraps make great alternatives.
• Flavor boosts: Try adding diced pickles, fresh dill, or a dash of smoked paprika for something different.
• Spice lovers: A spoonful of sriracha or chopped jalapeños gives it fantastic heat.

The possibilities are endless – make it your own.

Storage and Reheating

These wraps stay fresh in the fridge for up to 2 days if wrapped tightly in parchment or foil – though I usually devour mine by lunchtime. The tortillas might soften a bit, but that’s why I love adding extra crunch with celery. Pro tip: If meal prepping, store the chicken salad separately and assemble wraps fresh for maximum texture. They’re best served cold – no reheating needed.

High-Protein Chicken Salad Wrap Nutrition

Just a quick note – these nutritional values are estimates and may vary slightly depending on your exact ingredients and portion sizes. Enjoy your protein-packed fuel.

FAQ About High-Protein Chicken Salad Wraps

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