Grilled Chicken Wraps

Table of Contents

These grilled hen wraps are all the things you need in a fast, satisfying meal — spiced hen, creamy sun-dried tomato sauce, lettuce, and contemporary avocado, all wrapped up and prepared in 25 minutes. Nice for meal prep, lunch, or a quick weeknight dinner.

At A Look

⏱ Prepared In: 25 minutes
🍽 Serves: 4 wraps (1 wrap per serving)
🌱 Weight-reduction plan: Dairy-free elective, high-protein, nut-free; simply made gluten-free or low-carb
💪 Vitamin Highlights: Excessive in protein and wholesome fat, with an excellent hit of fiber from the greens and avocado
🥕 Fundamental Components: Grilled hen breast, sun-dried tomato sauce, avocado, child spinach or rocket, tortilla wraps
🔥 Taste Profile: Creamy, smoky, barely candy and tangy, with a delicate garlicky kick
🧊 Meal-Prep Pleasant: Rooster retains as much as 3 days within the fridge (or freeze a batch); sauce retains 3–4 days; assemble contemporary as wanted
Finest Served With: A easy salad, roasted veggies, or simply as-is straight off the grill

These grilled hen wraps have turn out to be a critical staple in my home — and actually, it’s not onerous to see why. The hen is seasoned with a easy smoky spice mix (garlic, paprika, onion powder) and grilled till golden and juicy, then paired with crispy lettuce, silky avocado, and the star of the present: a creamy sun-dried tomato sauce that’s tangy, a bit candy, and just a bit garlicky.

The beauty of this recipe is how customizable and meal-prep pleasant it’s — you can also make an enormous batch of the hen and sauce on Sunday, then assemble contemporary wraps all through the week each time starvation strikes. Youngsters love these, they’re satisfying with out being heavy, and the macros are genuinely wonderful — excessive in protein, a great deal of good fat from the avocado, and you’ll simply swap in a low-carb, high-protein, or gluten-free tortilla to fit your wants. That is the sort of recipe that earns a everlasting spot within the rotation.

👩‍🍳 You may also like these recipes: heat hen salad with avocado, hen salad wraps, tacky garlic hen wraps, gradual cooker shredded hen, honey lime hen thighs, or wholesome baked hen tacos.

What You’ll Want

Here’s what you’ll want for these grilled hen wraps. Discover the total measurements within the recipe card under.

For the grilled hen:

Rooster breasts — boneless and skinless, sliced into even cutlets so that they prepare dinner shortly and keep juicy. Rooster thighs work too (take a look at my honey lime grilled hen thighs for a flavour-packed swap), or use gradual cooker shredded hen or rotisserie hen to skip the cooking altogether.
Salt, pepper, garlic powder, onion powder, paprika — a easy, smoky spice mix that offers the hen a stunning golden crust and a great deal of taste.
Olive oil — only a splash for grilling; oil spray works too if you wish to hold issues lighter.

Recipe Ideas

Slice the hen into cutlets earlier than seasoning and grilling — thinner items prepare dinner quicker and extra evenly, and also you get extra floor space for that beautiful golden crust.
Let the hen relaxation earlier than slicing. Even simply 3–5 minutes makes an actual distinction to how juicy it stays.
Grilling the wrap is elective, however actually value it — it provides a bit crispiness and helps the wrap maintain collectively. A scorching grill pan works completely.
Swap the protein: Use hen thighs for one thing richer and extra flavorful (strive my honey lime grilled thighs), go for gradual cooker shredded hen for a hands-off choice, or choose up a rotisserie hen on the best way dwelling — all of it works.
Swap the tortilla: Common flour wraps are nice, however high-protein, low-carb, and gluten-free variations are all straightforward to seek out and work simply as effectively. Home made wraps are value it when you have further time.
Customise the filling: Add sliced cucumber, roasted capsicum/bell pepper, a handful of cherry tomatoes, or some pickled jalapeños should you like warmth.
Storage: Make the hen and sauce forward of time and retailer individually. Rooster retains within the fridge for as much as 3 days, or freeze a batch for later. Sauce retains for 3–4 days refrigerated. Slice avocado contemporary while you want it. Assemble the wraps simply earlier than consuming for finest outcomes — they don’t maintain effectively as soon as assembled.
Meal prep tip: It is a nice batch prepare dinner recipe. Make double the hen and sauce on Sunday, and also you’ve received straightforward lunches sorted for a number of days.

Watch The Video

How To Make Grilled Rooster Wraps

Discover the total recipe and dietary data under. Listed below are some helpful step-by-step photographs for make grilled hen wraps with lettuce and avocado.

Grill Rooster For Wraps

Slice the hen breasts into thinner, even cutlets. You should use a meat tenderiser to even them out — this helps them prepare dinner extra evenly and keep juicy.
Season the hen on either side with salt, pepper, garlic powder, onion powder, and paprika. Give all the things an excellent rub.
Warmth oil in a grill pan (or hearth up your outside grill). Prepare dinner the hen cutlets for about 4 minutes per aspect till cooked by means of and properly charred. You need these golden grill marks.
Take away from warmth and let the hen relaxation on a chopping board for a couple of minutes — this retains it juicy. Then slice into strips or chunks.

Assemble The Wraps

Whereas the hen is resting, combine collectively the mayonnaise, Greek yogurt, grated garlic, finely chopped sun-dried tomatoes, and salt in a small bowl. Style and modify seasoning.
Slice the avocado and put together the spinach or rocket.
To assemble: lay a big tortilla flat and unfold a couple of tablespoon of the sauce throughout the centre. Layer on the greens, adopted by the sliced hen and avocado, then drizzle with a bit extra sauce.
Roll up tightly, then optionally place the wrap seam-side down on a scorching grill pan for a minute or two either side to get just a few golden grill marks. Slice in half and serve.

Serving Options

These wraps are an entire meal on their very own, however should you’re feeding a crowd or wish to spherical issues out, they go rather well alongside a easy inexperienced salad, some roasted greens, or perhaps a bowl of soup within the colder months. For a lightweight lunch, I usually simply serve them halved on a plate with further sauce on the aspect for dipping — and that’s actually all you want. If you happen to’re packing these for lunchboxes, wrap them tightly in baking paper to carry their form.

💬 If you happen to’ve tried these grilled hen wraps or another recipe on the weblog then don’t overlook to fee the recipe and let me understand how you bought on within the feedback under, I really like listening to from you! It’s also possible to FOLLOW ME on Instagram, Fb, Pinterest, YouTube, and or signal as much as my E-newsletter to see extra of my scrumptious meals.

Need to Save This Recipe?

Enter your electronic mail & I’ll ship it to your inbox. Plus, get nice new recipes from me each week!

By submitting this type, you consent to obtain emails from Cooked & Beloved

Fast, juicy grilled hen wraps with a creamy sun-dried tomato sauce, contemporary avocado, and lettuce — a satisfying high-protein meal that is prepared in 25 minutes and simple to meal prep. Discover step-by-step photographs under and extra recipe suggestions above.

Grilled Rooster For Wraps

Put together the hen: Slice the hen breasts into thinner, even cutlets. You should use a meat tenderiser/hammer to pound them to an excellent thickness if wanted.
Season the hen cutlets on either side with salt, pepper, garlic powder, onion powder, and paprika.
Warmth oil in a grill pan, common pan, or preheat your outside grill over medium-high warmth. Prepare dinner the hen for about 4 minutes per aspect, till cooked by means of and golden with grill marks. Don’t overcrowd the pan.
Take away hen from the warmth and permit to relaxation on a chopping board for 3–5 minutes. Then slice into strips or chunks.
Make the sauce: Whereas the hen rests, mix the mayonnaise, Greek yogurt, grated garlic, finely chopped sun-dried tomatoes, and salt in a small bowl. Stir till clean. Style and modify seasoning if wanted.
Put together the remaining fillings: slice the avocado and have the spinach/rocket prepared.
Assemble the wraps: Lay a big tortilla flat. Unfold about 1 tablespoon of sauce throughout the centre. Prime with a handful of greens, then the hen, then the avocado slices. Drizzle with a bit further sauce.
Fold within the sides and roll up the wrap firmly. Optionally, place seam-side down on a scorching grill pan for 1–2 minutes per aspect to get just a few golden grill marks. Slice in half and serve.

See also Grilled Eggplant Salad

Vital Ingredient Ideas: Solar-dried or semi-dried tomatoes: rinse off the oil earlier than chopping finely. They add sweetness and a savory depth to the sauce that actually makes it sing. Semi-dried tomatoes are softer and milder; sun-dried are extra intense — each work effectively.
Key Recipe Ideas: Slice hen into skinny, even cutlets for fast, even cooking. Let it relaxation earlier than slicing to maintain the juices in. Grilling the assembled wrap is elective however provides a pleasant crisp texture and helps it maintain collectively. Regulate the avocado amount to your liking — some days I exploit extra!
Storage Ideas: Retailer the grilled hen in an hermetic container within the fridge for as much as 3 days, or freeze for later. The sauce retains refrigerated for 3–4 days. Slice avocado contemporary simply earlier than assembling — it doesn’t hold effectively as soon as lower. Don’t retailer assembled wraps; they go soggy.
Make-Forward Ideas: It is a nice meal prep recipe. Prepare dinner an enormous batch of hen and make a jar of the sauce in the beginning of the week, then assemble particular person wraps contemporary as you want them. The hen can be frozen in parts for even simpler meal prep.
FAQs:
Can I exploit rotisserie hen as a substitute? Completely — rotisserie hen is an excellent shortcut right here. Shred or slice it and season flippantly should you like, or simply use it as-is.
Can I exploit hen thighs? Sure! Thighs will probably be richer and barely extra flavourful. Try my honey lime grilled hen thighs for an ideal variation.
What tortillas ought to I exploit? Any massive wrap you like — common flour, wholemeal, high-protein, low-carb, or gluten-free. I usually use store-bought wholemeal or white flour wraps, however do-it-yourself wraps are nice when I’ve the time.
Can I make these gluten-free? Sure, simply use an authorized gluten-free tortilla wrap.
Do the wraps hold effectively as soon as assembled? I favor assembling them contemporary. The person elements all hold effectively individually, so it’s straightforward to seize and go all through the week.

Key phrases: hen wraps, grilled hen wrap, grilled hen for wraps, hen avocado wrap, wholesome hen wraps, meal prep wraps, high-protein wraps

Extra Rooster Wrap & Lunch Recipes

Source link

Chicken Grilled Wraps