Craving a fresh, flavor-packed meal that’s also healthy? This Thai Peanut Chicken Crunch Wrap brings together vibrant flavors and satisfying textures in a delicious, easy-to-make package. It’s a fantastic healthy chicken wrap option you’ll want to make again and again.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken breast or thighs. Tofu or tempeh works well for a vegetarian twist.
- Peanut Butter: Natural, creamy peanut butter is best. Almond butter or sunflower seed butter can be used for nut allergies.
- Tortillas: Large flour tortillas are ideal. Gluten-free tortillas or lettuce wraps are great alternatives.
- Crunchy Veggies: Shredded carrots and cabbage are essential. Bell peppers or cucumber sticks also add a nice crunch.
Ingredients:
For the Peanut Sauce:
- 1/4 cup creamy peanut butter
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon lime juice
- 1 tablespoon maple syrup or honey
- 1 teaspoon grated fresh ginger
- 1 clove garlic, minced
- 1-2 tablespoons water (to thin)
- Pinch of red pepper flakes (optional, for heat)
For the Wraps:
- 2 cups cooked chicken, shredded or diced
- 4 large flour tortillas
- 1 cup shredded red cabbage
- 1 cup shredded carrots
- 1/2 cup chopped cilantro
- 1/4 cup chopped roasted peanuts (optional, for extra crunch)
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 (varies with ingredients)
- Tools Needed: Mixing bowl, whisk, large skillet (if cooking chicken), cutting board, knife.
Step-by-Step Instructions:
1. Prepare the Peanut Sauce
In a medium bowl, whisk together the peanut butter, soy sauce, lime juice, maple syrup, ginger, and garlic. Add water a tablespoon at a time until the sauce reaches your desired consistency. Stir in red pepper flakes if you like a little heat.
2. Cook Your Chicken (if not already cooked)
If your chicken isn’t cooked, dice the chicken breast and sauté it in a skillet over medium heat until fully cooked through. Shred it with two forks or chop it into small pieces. Set aside.
3. Assemble Your Wraps
Lay out a large tortilla on a clean surface. Spread a generous amount of peanut sauce over the entire surface of the tortilla. This acts as your base.
4. Add Fillings Evenly
Arrange the shredded chicken, red cabbage, shredded carrots, and cilantro in a line down the center of the tortilla. Leave about an inch of space from the edges. Sprinkle with chopped peanuts if you’re using them.
5. Fold and Wrap Tightly
Fold the sides of the tortilla inward over the filling. Then, tightly roll the tortilla from the bottom up, creating a neat, compact healthy chicken wrap. Repeat with the remaining tortillas and fillings.
6. Serve and Enjoy
You can serve these Thai Peanut Chicken Crunch Wraps immediately. If you prefer a warmer wrap, you can lightly toast them in a dry skillet for a minute on each side until golden.
Variation Ideas:
- Add thinly sliced bell peppers or cucumber for more freshness.
- Include a sprinkle of sesame seeds on top of the sauce for extra flavor.
- For a vegetarian option, use crispy baked tofu or pan-fried tempeh instead of chicken.
- Make mini wraps using smaller tortillas for appetizers.
Storage Instructions:
Store any leftover Thai Peanut Chicken Crunch Wraps in an airtight container in the refrigerator for up to 2-3 days. They are best enjoyed fresh, as the tortillas can soften over time. Reheat gently in a dry skillet for a minute or two if desired, or enjoy cold.
Frequently Asked Questions (FAQ):
Can I make the peanut sauce ahead of time?
Yes, you can prepare the peanut sauce up to 3-4 days in advance and store it in an airtight container in the refrigerator. You might need to add a little water to thin it out before using.
What kind of chicken should I use?
Cooked shredded chicken breast or thigh works best for these healthy chicken wraps. You can use leftover roasted chicken or quickly cook some for the recipe.
Are these wraps spicy?
The spice level is adjustable. If you like heat, add more red pepper flakes to the peanut sauce. For a milder wrap, omit them entirely.
Can I use other vegetables?
Absolutely! Feel free to add or substitute with other crunchy vegetables like bell peppers, green onions, or even some spinach.
How do I prevent the wraps from getting soggy?
Ensure your chicken and vegetables are not too wet. If you’re not eating them immediately, consider toasting the wraps slightly before filling, and adding the crunchiest ingredients right before assembly.
Are these wraps suitable for meal prep?
Yes, you can assemble all the ingredients and keep them separate. Then, assemble your healthy chicken wraps fresh each day to maintain the best texture.