Greek Yogurt Chicken Salad Wraps

Name: Greek Yogurt Chicken Salad Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: American
Ingredients: 500 g (about 3 cups) cooked chicken breast, diced; 200 g (3/4 cup) plain nonfat Greek yogurt; 1 tbsp Dijon mustard; 1 tbsp lemon juice; 1 celery stalk, finely diced; 1 crisp apple, cored and diced; 1/4 small red onion, finely diced; 2 tbsp chopped fresh dill or parsley; salt and black pepper (to taste); 4 large high-fiber tortillas; 2 big handfuls lettuce or baby spinach

Creamy, crunchy chicken salad made with Greek yogurt instead of mayo and rolled up in 15 minutes. No cooking, and 49g of protein in every wrap.

Prep

15 min

Cook

No cooking

Total

15 min

Servings

380

Calories per serving

49g

Protein per serving

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Why this recipe works

A packed lunch that lasts until dinner

Swapping mayonnaise for Greek yogurt keeps this chicken salad creamy while adding protein and cutting most of the fat. Apple and celery give every bite a fresh crunch, and Dijon and dill take care of the seasoning.

Each wrap has 49g of protein, which is what makes it such a reliable lunch. It carries you through the afternoon, when a lighter sandwich would have you reaching for snacks by three o'clock.

Use leftover roast chicken or a store-bought rotisserie chicken and it's a true no-cook meal. The filling keeps for three days, so make a batch on Sunday and wrap to order.

Nutrition per serving

The numbers, worked out

For 1 of 4 servings, estimated from standard food data. Values vary a little with brands and portion sizes.

Calories

380

A full lunch in one wrap

Protein

49g

Nearly half a typical daily target

Carbohydrates

27g

From the tortilla and apple

Fat

Low, thanks to yogurt instead of mayo

Fiber

From high-fiber tortillas and apple

For 4 wraps

Ingredients

Chicken salad

500 g (about 3 cups) cooked chicken breast, diced

200 g (3/4 cup) plain nonfat Greek yogurt

1 tbsp Dijon mustard

1 tbsp lemon juice

1 celery stalk, finely diced

1 crisp apple, cored and diced

1/4 small red onion, finely diced

2 tbsp chopped fresh dill or parsley

To taste salt and black pepper

To wrap

4 large high-fiber tortillas

2 big handfuls lettuce or baby spinach

380 kcal · 49g protein per serving

15 minutes prep · no cooking

Instructions

Make the dressing

In a large bowl, stir together the Greek yogurt, Dijon mustard, lemon juice, salt and pepper.

Fold in the filling

Add the chicken, celery, apple, red onion and herbs. Fold until everything is evenly coated, then taste and adjust the seasoning.

Lay out the wraps

Lay out the tortillas and add a layer of lettuce to each, keeping a border around the edge.

Roll and serve

Divide the chicken salad between the tortillas, fold in the sides and roll up tightly. Cut in half and serve.

Why you'll love it

A lunch that works as hard as you do

49g of protein a wrap

Chicken breast and Greek yogurt make this one of the most protein-dense lunches on the site, no shake required.

Ready in 15 minutes

No stove, no oven: chop, stir and roll. With a rotisserie chicken it's quicker than queuing for a sandwich.

Built for meal prep

The filling keeps for three days, so four lunches take one short Sunday session.

Fresh and crunchy

Apple, celery and dill keep it light and bright, so it never feels like a diet lunch.

Make it yours

Ingredient swaps

Use what's already in your kitchen. Here is how each swap changes the dish.

Lettuce cups

Skip the tortilla and spoon the filling into crisp lettuce leaves. That brings each serving down to about 270 calories.

Turkey or tuna

Leftover roast turkey works the same way. Two cans of tuna in water, drained, make a quick fish version with similar protein.

Swap the apple

Red grapes cut in half, or a small handful of dried cranberries, give the same sweet contrast.

Make it vegetarian

Use two cans of chickpeas, roughly mashed, instead of the chicken. Expect around 20g of protein per wrap.

Meal prep & storage

Make the filling, wrap to order

Make a batch of filling at the start of the week and assemble each wrap fresh in about a minute.

3 days

In the fridge

Keep the chicken salad in an airtight container for up to 3 days.

Wrap fresh

Assembling

Store the filling and tortillas separately and wrap just before eating so nothing goes soggy.

Not suitable

Freezing

The yogurt dressing and crunchy vegetables don't freeze well. Freeze leftover cooked chicken instead.

4 boxes

Portioning

Divide the filling between four containers, roughly 250 g each, and pack a tortilla and lettuce alongside.

From our kitchen

Recipe tips

Texture

Dice everything small

Pea-sized pieces of chicken, apple and celery make the filling easier to roll and every bite more even.

Flavor

Season after mixing

Yogurt mutes salt, so taste once everything is combined and adjust with salt, pepper and lemon.

Texture

Warm the tortillas

Ten seconds in the microwave or a dry pan makes them pliable, so they roll tightly without cracking.

The recipe card

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Greek Yogurt Chicken Salad Wraps

Prep 15 min
Total 15 min
Serves 4

380 Calories
49g Protein
27g Carbs
8g Fat
9g Fiber

Nutrition per serving (1 of 4 servings), estimated from standard food data. Values vary with brands and portion sizes.

Ingredients

500 g (about 3 cups) cooked chicken breast, diced
200 g (3/4 cup) plain nonfat Greek yogurt
1 tbsp Dijon mustard
1 tbsp lemon juice
1 celery stalk, finely diced
1 crisp apple, cored and diced
1/4 small red onion, finely diced
2 tbsp chopped fresh dill or parsley
salt and black pepper (to taste)
4 large high-fiber tortillas
2 big handfuls lettuce or baby spinach

Instructions

Make the dressing. In a large bowl, stir together the Greek yogurt, Dijon mustard, lemon juice, salt and pepper.
Fold in the filling. Add the chicken, celery, apple, red onion and herbs. Fold until everything is evenly coated, then taste and adjust the seasoning.
Lay out the wraps. Lay out the tortillas and add a layer of lettuce to each, keeping a border around the edge.
Roll and serve. Divide the chicken salad between the tortillas, fold in the sides and roll up tightly. Cut in half and serve.

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