Name: Chicken tortilla wrap – quick dinner or lunch to-go
Total time: 30 min
Yield: 4 servings
Ingredients: For the chicken; 500 g chicken breasts (skinless and boneless); 10 ml olive or canola oil; 1 teaspoon ground sweet paprika; 0.5 teaspoon smoked paprika (optional, but great); 0.5 teaspoon ground cumin or chicken seasoning; 0.5 teaspoon dried garlic (or 1 clove fresh); 1 teaspoon of salt; 0.25 teaspoon freshly ground pepper; For the wrap; 4 pcs larger wheat or corn tortillas; 80 g leafy lettuce (iceberg, romaine, baby spinach); 150 g tomatoes (cherry or regular, diced); 120 g fresh cucumber (sliced or diced); 80 g red bell pepper (sliced into strips); 60 g grated cheese (cheddar, eidam, or mozzarella – optional); 10 g fresh spring onion or chives (optional); Yogurt dressing; 150 g plain yogurt (preferably thicker); 10 g mayonnaise (for creaminess, you can omit); 5 ml lemon juice; 1 clove garlic (crushed); 0.5 teaspoon dried oregano or mixed herbs; 0.25 teaspoon salt

Chicken tortilla wrap – quick dinner or lunch to-go

The chicken tortilla wrap is exactly the meal you pull out when you want something light, quick and with a bit of a bistro vibe, but without hours in the kitchen. Sear tender chicken briefly in a pan with simple seasoning, add crunchy vegetables, a light yogurt-garlic dressing and wrap everything in a tortilla. In minutes you have a lunch you can eat at home, take to work in a box, or serve to kids as a "better fast food" that actually has some nutritional value. And mainly — no fuss, just a few steps you can manage even after a long day.

⏱ 30 min● easy♨ 4 servings

Step by step

Instructions

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1Step 1Start with the chicken. Rinse the chicken breasts, pat dry with a paper towel and cut into thin strips or smaller pieces – they’ll be easier to work with in the wrap and will cook faster. In a small bowl mix oil, sweet paprika, smoked paprika, cumin or chicken seasoning, dried garlic, salt and pepper. Place the chicken strips in a bowl, add the seasoning mix and use your hands or a spoon to coat the meat well on all sides. You can let it sit for a few minutes, but it’s not necessary.
2Step 2Prepare the vegetables. Wash and thoroughly dry the lettuce leaves (ideally in a salad spinner or towel), tear larger leaves into smaller pieces. Dice the tomatoes, cut the cucumber into strips or cubes, and slice the pepper into thin strips. You can put everything in one bowl, but keep the lettuce separate so it won’t wilt before you assemble the wraps.
3Step 3In a small bowl mix the plain yogurt, mayonnaise, lemon juice, crushed garlic, oregano, salt and pepper. Taste and adjust the acidity or salt if needed – the dressing should be light, fresh and slightly punchy so it doesn’t get lost in the wrap. For an extra fit version, skip the mayonnaise and add a bit more yogurt.
4Step 4On a hot pan start frying the chicken. Put it in a single layer so it sears rather than steams. Leave it about 3–4 minutes on each side until golden and cooked through. Don’t overcook – chicken is done quickly and will dry out if overdone. Remove the cooked meat from the heat and let it rest briefly so the juices remain inside.
5Step 5It’s good to warm the tortillas slightly so they’re pliable and won’t crack. You can place them on a dry pan for a few seconds per side, briefly in the microwave (covered) or in the oven at low temperature for a short time. The goal is just to heat them, not dry them out.
6Step 6Now assembling the wrap. Spread 1–2 tablespoons of yogurt dressing over the bottom third of each tortilla. Add a layer of leaf lettuce, some tomatoes, cucumbers and peppers. Top with a portion of chicken and, if you like, sprinkle grated cheese and spring onion or chives. Make sure the filling isn’t all the way to the edge – you’ll be folding the wrap.
7Step 7Fold the bottom edge of the tortilla over the filling, then fold both side edges in and roll the whole wrap tightly away from you. If you want the wraps to look nice, you can cut them diagonally and turn the cut side up. For transport or storing in a box, it’s good to secure them with baking paper or a napkin.
8Step 8Serve immediately while the meat is still warm, or let the wraps cool and store them in a box – an ideal work lunch or quick dinner. They also go great with a lighter soup, for example a Hearty garlic soup with croutons, when you want “soup and something to bite” without much cooking.

Kitchen tip

If you plan to meal-prep the wraps for the next day, don’t fill them all the way to the edge with fresh tomato juice — add tomatoes at serving time or store sliced tomatoes separately and just roll quickly in the morning. Also don’t pour dressing over the tortilla; put a little less inside and keep the rest in a small container. The wrap will stay firm and won’t get soggy.

Customize this recipe

Variants and alternatives

Fitness high-protein version: mix a little dressing into the curd or skyr and omit some of the cheese. You’ll get more protein and less fat, but still great flavor.

Approximate per serving

Nutritional values

Energie430 kcalProteins32 gSacharidy40 gTuky14 g

Chicken tortilla wrap – quick dinner or lunch to-go

Instructions

Variants and alternatives

Nutritional values

Save this recipe for next time.

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Instructions

Variants and alternatives

Nutritional values

Save this recipe for next time.

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Homemade muesli bars with apple and raisins for a school snack

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