Name: Low Calorie Chicken Wrap
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 servings
Cuisine: American
Ingredients: 2 boneless skinless chicken breasts; 1 tsp garlic powder; 1 tsp smoked paprika; 1/2 tsp cumin; salt and pepper to taste; 1 tsp olive oil; 2 whole wheat tortillas (large); 1 cup shredded romaine lettuce; 1/2 cup cherry tomatoes, halved; 1/2 cup cucumber, thinly sliced; 1/4 cup shredded carrots; 1/4 cup red onion, thinly sliced; 1/2 cup plain Greek yogurt (low fat); 1 tbsp lemon juice; 1 small garlic clove, minced; 2 tbsp fresh parsley or dill, chopped

Table of Contents

Why You’ll Love This Recipe
Ingredients You’ll Need
Tips for the Best Results
Storage and Reheating
Frequently Asked Questions

Low Calorie Chicken Wrap

🍴 Jump to Recipe ↓

Honestly, this is one of those recipes I find myself making on repeat — especially on busy weeknights when I want something that feels satisfying but won’t weigh me down. It’s fresh, it’s filling, and it comes together in about 20 minutes flat. If you’ve been looking for a lighter lunch or dinner that doesn’t feel like “diet food,” this is it.

Why You’ll Love This Recipe

First, it’s genuinely delicious. We’re talking juicy, seasoned chicken, crisp veggies, and a creamy sauce all wrapped up in a soft tortilla — nothing sad or boring about it.

Second, it’s incredibly flexible. You can swap the protein, change up the vegetables, or adjust the sauce to suit your mood. It works with whatever’s in your fridge, which makes it a great go-to when you’re trying to use things up.

And third, the whole thing is low effort. You don’t need any fancy equipment, any hard-to-find ingredients, or more than one pan. It’s the kind of meal that actually works on a Tuesday.

Ingredients You’ll Need

The star here is boneless, skinless chicken breast — it’s lean, it cooks quickly, and it soaks up seasoning beautifully. A simple mix of garlic powder, cumin, paprika, salt, and pepper is all you need to make it taste like you actually tried.

For the wrap itself, go with a whole wheat tortilla if you can. It adds a bit more fiber and keeps you fuller longer than a plain white flour one. If you’re gluten-free, a large lettuce leaf or a gluten-free wrap works just as well.

Inside the wrap, you’ll want something crunchy and something fresh. Shredded romaine or iceberg lettuce is great, and so is thinly sliced cucumber, cherry tomatoes, or red onion. I love adding a small handful of shredded carrots too — they add color and a nice subtle sweetness.

For the sauce, a light Greek yogurt mixed with a little lemon juice, garlic, and fresh herbs does the job perfectly. It tastes creamy and indulgent without the calories of a full-fat mayo dressing. You could also use hummus, a drizzle of hot sauce, or a store-bought light tzatziki if you’re short on time.

Tips for the Best Results

💡 Tip: don’t skip seasoning the chicken. Even just five minutes of letting it sit with the spices before you cook it makes a noticeable difference in flavor. A quick sear in a hot pan gives you that golden, slightly crisp exterior that makes the whole wrap so much better.

Slice the chicken thin once it’s cooked. Thinner pieces are easier to wrap and you get a bit of chicken in every single bite rather than one big chunk.

💡 Tip: warm your tortilla before assembling. Just 20-30 seconds in a dry pan or wrapped in a damp paper towel in the microwave makes it more pliable and way less likely to crack when you roll it.

Don’t overstuff the wrap. It’s tempting, but keeping the filling to a sensible amount means you can actually fold it properly and eat it without everything falling out. Pile things in the center and leave a good inch or two of space around the edges.

Storage and Reheating

If you’re making these ahead, keep the components separate until you’re ready to eat. Assembled wraps can get soggy quickly, especially once the sauce touches the lettuce. Stored separately in airtight containers, the cooked chicken will keep in the fridge for up to four days.

📌 Note: if you do have a pre-assembled wrap left over, wrap it tightly in foil or plastic wrap and eat it within one day for the best texture.

To reheat the chicken, a quick 60-90 seconds in the microwave works fine, or you can toss it back in a pan over medium heat for a few minutes. Then assemble the wrap fresh with cold vegetables and sauce — that contrast of warm chicken and cool, crisp toppings is actually really good.

These wraps don’t freeze well once assembled, but you can absolutely freeze the cooked, sliced chicken on its own and thaw it overnight in the fridge when you need it.

Frequently Asked Questions

How many calories are in a low calorie chicken wrap?
It depends on your exact ingredients, but a typical wrap made with chicken breast, whole wheat tortilla, vegetables, and a light yogurt sauce comes in around 350–450 calories. Using a smaller tortilla and a lighter sauce will bring that number down further.

Can I meal prep these wraps?
Absolutely — just prep the components separately rather than assembling everything in advance. Cook and slice the chicken, chop the vegetables, and mix your sauce, then store them all in separate containers. When you’re ready to eat, assembly takes about two minutes.

What can I use instead of chicken?
Turkey breast works really well and has a similar nutritional profile. Canned tuna or salmon is a quick no-cook option. For a plant-based version, try seasoned chickpeas, grilled tofu, or falafel.

Is this recipe good for weight loss?
It can absolutely fit into a calorie-conscious diet. Chicken breast is high in protein, which helps keep you full, and loading up on fresh vegetables adds volume and nutrients without many extra calories. Just watch the size of your tortilla and go easy on higher-calorie add-ons like cheese or full-fat sauces.

Recipe