Craving a fresh and flavorful meal? This Grilled Lemon Herb Chicken Wrap is a delicious way to enjoy a healthy chicken wrap, perfect for a quick lunch or light dinner. You’ll love how simple it is to prepare this satisfying dish.
Key Ingredients & Substitutions:
- Chicken Breast: Use boneless, skinless chicken thighs for extra juiciness.
- Whole Wheat Tortillas: Spinach or gluten-free tortillas work well too.
- Greek Yogurt: Sour cream is a suitable alternative for the dressing.
- Fresh Herbs: Dried herbs can be used, but fresh offers better flavor.
Ingredients:
For the Chicken:
- 1 lb boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
For the Dressing:
- 1/2 cup plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh dill
- 1 tablespoon chopped fresh parsley
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
For the Wraps:
- 4 large whole wheat tortillas
- 1 cup shredded lettuce
- 1/2 cup diced cucumber
- 1/4 cup chopped red onion
- 1/4 cup crumbled feta cheese (optional)
How Much Time Will You Need?
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes
- Total Time: 25-27 minutes
- Servings: 4
- Calories per serving: Approximately 350-400 (without optional feta)
- Tools Needed: Grill pan or outdoor grill, mixing bowls, sharp knife.
Step-by-Step Instructions:
1. Prepare the Chicken Marinade
In a medium bowl, combine the olive oil, lemon juice, oregano, thyme, garlic powder, salt, and pepper. Add the chicken breasts and toss to coat evenly. Let it marinate for at least 10 minutes while you prepare other ingredients.
2. Grill the Chicken
Preheat your grill or grill pan to medium-high heat. Place the marinated chicken breasts on the hot grill. Cook for 5-6 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove from heat and let it rest for a few minutes before slicing into thin strips.
3. Make the Lemon Herb Yogurt Dressing
In a small bowl, whisk together the Greek yogurt, fresh lemon juice, fresh dill, fresh parsley, garlic powder, salt, and pepper. Taste and adjust seasonings as needed. This creamy dressing adds a fantastic zing to your healthy chicken wraps.
4. Assemble Your Healthy Chicken Wraps
Lay out your whole wheat tortillas on a clean surface. Spread a generous amount of the lemon herb yogurt dressing down the center of each tortilla. Layer with shredded lettuce, diced cucumber, and chopped red onion.
5. Add Chicken and Optional Feta
Arrange the grilled lemon herb chicken strips over the vegetables. If you like, sprinkle with crumbled feta cheese for an extra flavor boost. Roll up the tortillas tightly to form your delicious healthy chicken wraps.
Variation Ideas:
- Add thinly sliced bell peppers for more crunch and color.
- Include a dollop of hummus for extra creaminess and protein.
- Spice it up with a pinch of red pepper flakes in the chicken marinade.
- Swap out lettuce for spinach or mixed greens.
Storage Instructions:
You can store leftover grilled chicken and dressing separately in airtight containers in the refrigerator for up to 3 days. When ready to eat, assemble fresh wraps. This helps prevent the tortillas from getting soggy.
Frequently Asked Questions (FAQ):
Q: Can you prepare the chicken ahead of time?
A: Yes, you can marinate the chicken for up to 24 hours in the refrigerator. Cooked chicken can be stored for 3-4 days.
Q: Are these healthy chicken wraps suitable for meal prep?
A: Absolutely! Cook the chicken, prepare the dressing, and chop the veggies. Store them separately and assemble your wrap fresh daily.
Q: What if you don’t have a grill?
A: You can bake or pan-fry the chicken. Bake at 400°F (200°C) for 20-25 minutes, or pan-fry in a skillet over medium-high heat until cooked through.
Q: Can you make this recipe gluten-free?
A: Yes, simply use your favorite gluten-free tortillas. All other ingredients are naturally gluten-free.
Q: What vegetables go well in these healthy chicken wraps?
A: Beyond cucumber and lettuce, consider adding shredded carrots, sliced bell peppers, or even a handful of chopped spinach.
Q: Is the feta cheese necessary?
A: No, feta is optional. These healthy chicken wraps are still incredibly flavorful without it, making them dairy-free if you skip the feta and use a dairy-free yogurt for the dressing.