Zesty Lemon-Herb Healthy Chicken Wrap with Tahini
This healthy chicken wrap features grilled lemon-herb chicken, creamy hummus, and a tangy yogurt-tahini drizzle. A high protein chicken wrap perfect for a fresh lunch.
Most handheld meals leave you feeling heavy, but this healthy chicken wrap is designed to be the exact opposite. We’re swapping out the greasy fillings for bright, Mediterranean-inspired ingredients like grilled lemon-herb poultry, fiber-rich hummus, and a crunchy cabbage slaw that actually stays crisp.
This easy chicken wrap recipe is a staple for anyone needing a reliable weeknight dinner or a portable office lunch. By using whole-wheat lavash or a large flour tortilla, you create a sturdy base for a high protein chicken wrap that satisfies without the mid-afternoon slump.
The real secret here is the double-sauce technique. We use hummus as a moisture barrier to prevent sogginess and finish with a zingy yogurt-tahini drizzle. It’s fresh, punchy, and proof that 'healthy' doesn't have to mean bland or boring.
Ingredients
Lemon-Herb Chicken
- 1 lb (450g) boneless skinless chicken breasts, sliced into thin strips
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Yogurt-Tahini Drizzle
- 1/4 cup (60g) Greek yogurt, plain
- 1 tbsp tahini
- 1 tsp honey or maple syrup
- 1 tbsp lemon juice
- 1 tbsp water to thin
The Wrap & Fillings
- 4 large whole-wheat lavash breads or 10-inch tortillas
- 1/2 cup classic hummus
- 2 cups shredded red cabbage or kale slaw
- 1/2 cup pickled red onions
- 1/4 cup fresh parsley, chopped
- 1 cucumber, thinly sliced
Instructions
- 1
Marinate the chicken by whisking together olive oil, lemon juice, garlic, oregano, salt, and pepper in a medium bowl; add chicken strips and toss to coat for at least 15 minutes.
- 2
Cook the chicken in a large cast-iron skillet or grill pan over medium-high heat for 3-4 minutes per side until charred and cooked through to 165°F (74°C).
- 3
Whisk the yogurt-tahini drizzle ingredients in a small bowl until smooth, adding water one teaspoon at a time until it reaches a pourable consistency.
- 4
Warm the lavash or tortillas in a dry pan for 30 seconds per side to make them pliable and prevent cracking.
- 5
Spread 2 tablespoons of hummus down the center of each wrap, leaving a 2-inch border at the edges.
- 6
Layer the grilled chicken, shredded cabbage, cucumber slices, and pickled onions on top of the hummus.
- 7
Drizzle the yogurt-tahini sauce over the fillings and garnish with fresh parsley.
- 8
Fold the bottom of the wrap up over the filling, then tuck in the sides and roll tightly to secure.
Tips
- → To prevent a soggy wrap, always pat your greens and cucumbers completely dry before assembly.
- → If you are meal prepping, store the chicken and sauces separately and assemble just before eating.
- → For extra crunch, add toasted pine nuts or sunflower seeds inside the wrap.
- → Don't overfill; leaving space at the edges ensures you can get a tight seal without the wrap bursting.
FAQ
How do I keep my healthy chicken wrap from falling apart?
The key is warming the wrap first to make it flexible. Also, place the 'glue' ingredients like hummus or Greek yogurt down first to help the lighter vegetables stick to the base.
Can I use chicken thighs instead of breasts?
Absolutely. Chicken thighs are more forgiving and stay juicy, though they are slightly higher in fat than breasts. Adjust the cooking time by an extra minute or two.
What is the best way to store leftovers?
Store the cooked chicken in an airtight container for up to 4 days. Keep the vegetables and sauces separate so the wrap remains fresh and the bread doesn't get mushy.
Is this wrap gluten-free?
As written, no, because of the whole-wheat lavash. However, you can easily make this gluten-free by using a large grain-free tortilla (like Siete brand) or a large collard green leaf as the vessel.
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