Looking for a fresh and flavorful meal? This Southwest Black Bean and Chicken Wrap is a perfect healthy chicken wraps option that’s quick, easy, and bursting with vibrant tastes. It’s an ideal recipe for a satisfying lunch or a light dinner.
Key Ingredients & Substitutions
- Chicken: Use cooked shredded chicken or rotisserie chicken for convenience.
- Black Beans: Canned black beans work best; rinse them well.
- Corn: Canned or frozen corn, thawed, adds sweetness.
- Wraps: Large whole wheat tortillas are excellent for a healthy chicken wraps base.
- Greek Yogurt: A fantastic substitute for sour cream, offering creaminess and protein.
- Salsa: Use your favorite mild or medium salsa.
Ingredients
For the Filling:
- 1.5 cups cooked shredded chicken
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup corn (canned, frozen, or fresh)
- 1/2 cup chopped red bell pepper
- 1/4 cup chopped red onion
- 2 tablespoons chopped fresh cilantro
For the Dressing:
- 1/2 cup plain Greek yogurt
- 2 tablespoons salsa
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- Pinch of garlic powder
- Salt and black pepper to taste
For Assembly:
- 4 large whole wheat tortillas
- Optional: Shredded lettuce or spinach
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 15 minutes
- Cook Time: 5 minutes (if reheating chicken)
- Servings: 4
- Tools Needed: Large mixing bowl, small mixing bowl
Step-by-Step Instructions
1. Prepare the Chicken and Vegetables
If your chicken isn’t already cooked, prepare it now. Chop the red bell pepper and red onion into small, even pieces. Rinse and drain your black beans thoroughly.
2. Combine the Filling Ingredients
In a large mixing bowl, gently combine the shredded chicken, black beans, corn, chopped red bell pepper, red onion, and fresh cilantro. This mixture forms the heart of your healthy chicken wraps.
3. Whisk Together the Dressing
In a separate small bowl, whisk together the Greek yogurt, salsa, chili powder, cumin, and garlic powder. Season with salt and black pepper to your preference. Mix until everything is smooth and well combined.
4. Mix Dressing into the Filling
Pour the prepared dressing over the chicken and vegetable mixture. Stir everything gently until all the ingredients are evenly coated. This ensures every bite of your healthy chicken wraps is flavorful.
5. Assemble Your Wraps
Lay out a whole wheat tortilla. Spoon about 1/4 of the filling onto the center of the tortilla. If desired, add a layer of shredded lettuce or spinach.
6. Fold and Serve
Fold in the sides of the tortilla, then roll it up tightly from the bottom. Repeat with the remaining tortillas and serve your delicious Southwest Black Bean and Chicken Wraps immediately.
Variation Ideas
- Add a squeeze of lime juice to the dressing for extra zest.
- Include diced avocado for healthy fats and creaminess.
- Try a different type of bean, like pinto beans, for a subtle flavor change.
- Spice it up with a dash of hot sauce in the filling.
Storage Instructions
Store any leftover Southwest Black Bean and Chicken Wraps in an airtight container in the refrigerator for up to 2-3 days. For best results, store the filling and tortillas separately and assemble just before eating to prevent the tortillas from getting soggy. You can enjoy the filling cold or gently warm it before assembling.
Frequently Asked Questions (FAQ)
Can I make these healthy chicken wraps ahead of time?
You can prepare the filling ahead of time and store it in the refrigerator. Assemble the wraps just before serving to keep the tortillas fresh.
What kind of tortillas should I use?
Large whole wheat tortillas are recommended for a healthy option, but you can use any large soft tortilla you prefer.
Is this recipe spicy?
The recipe is mildly spiced. You can adjust the chili powder or add a pinch of cayenne pepper if you prefer more heat.
Can I use canned chicken?
Yes, canned chicken, drained and shredded, works perfectly for convenience in these healthy chicken wraps.
What can I serve with these wraps?
These wraps are a complete meal on their own, but you could serve them with a side salad, fruit, or some tortilla chips.
How can I make this vegetarian?
Simply omit the chicken and add extra black beans or a plant-based protein like crumbled seasoned tofu or tempeh.