If you love wraps, this healthy Italian chicken wrap is definitely a delicious option for your meal prep, for an easy lunch or dinner.
This quick, easy, and healthy recipe is great for lunch or dinner. With fresh vegetables, sun-dried tomatoes, and sliced chicken, it’s a healthy choice for any meal of the day, especially lunch!
Is Eating Chicken Wraps Healthy?
As with most things in the world of food, it all depends on what you put in them. There can also be a gigantic difference in the health and quality of a wrap you buy, versus a wrap you make at home. Because when you make them at home, you have complete control over what goes in them. So as long as you use healthy ingredients, you can absolutely consider a chicken wrap to be a healthy meal.
Are Wraps Healthier Than Bread?
The answer to this depends on two things.
- What do you consider “healthy”.
- What’s in the ingredient list of either one?
For those who eat keto, a flour wrap would not be healthy at all. So I can only speak in generalities here. And generally speaking, if you use a whole grain wrap without a bunch of added preservatives, sugar, or fat… then yes. It’s healthier than bread. But the reverse can be true too. If you focus on calories, sometimes bread actually has fewer calories than a wrap. So again, it all depends on the lens you look through when deciding if something is healthy.
Make It Keto
To make this wrap keto, you’ll want to most likely limit the amount of sun-dried tomatoes and fresh tomatoes you use. In fact, it’s probably best to pick one instead of using both. For the tortilla, use a keto-friendly wrap. To add fat to this, you can add either some mayo or an avocado. Even a light drizzle of olive oil will work here.
Make It Vegan
The only thing not vegan here is the chicken. You can use any vegan replacement you prefer. Tofu, portobello mushrooms, or even seitan will work quite well here. Just be sure to season it well.
Make It Dairy-Free
This recipe already is naturally dairy-free. However, some store-bought tortillas contain dairy-based ingredients. So read the ingredient list if this is important.
Make It Gluten-Free
This is easy enough to make gluten-free. All you have to do is switch out the wrap for a gluten-free wrap. Even a lettuce or cabbage leaf wrap will work great here.
Make It A Pita Sandwich
You can use a pita for this as well and simply stuff everything inside the pita. The only thing I would avoid is regular flatbread because it won’t hold everything as well.
Do You Heat Tortillas For Wraps?
While this isn’t essential, it certainly helps roll up the wrap much easier. All you have to do is heat the tortilla on a dry pan, or even over the grate of a gas stove burner. Just be sure to flip it often. You want to warm it, not cook it or burn it into crispy submission.
Italian Chicken Wrap Variations And Additions
If you like, you can add one or a few of these to give you a more complex flavor profile.
- Chopped red peppers
- Salad dressing – Such as Italian dressing
- Balsamic glaze
- Cheeses – Any type you prefer Parmesan cheese is a good option, or a couple slices provolone cheese
- Chopped red onion
- Raw baby spinach
- In place of grape tomatoes, you can use thin slices of tomato. Any type of tomato works here.
- A handful of arugula
About The Ingredients In An Italian Chicken Wrap
1 standard whole-grain tortilla – Or any wrap you prefer to use.
4 medium grape tomatoes – Optional, but they add a nice freshness.
3 medium sun-dried tomatoes – I used oil-packed, but you can use the dry-packed tomatoes too. Though, I recommend chopping dry-packed much smaller/finer than you would the oil-packed tomatoes. If you use oil-packed, make sure to drain off as much of the oil as you can. You can even place them on paper towels in a bowl for a few minutes to let the paper towel absorb most of the oil.
6 medium Kalamata olives – You can substitute black olives here if you don’t have the Kalamata olives. Either will work.
¼ cup sliced or chopped lettuce – I like to slice mine so that it lays better on the tortilla, but you can chope it too.
¼ cup fresh basil leaves – chopped or sliced.
1 medium chicken thigh – cooked to your liking. I made a lot so I could use them for extra wraps and salads for the week. You can also use boneless, skinless chicken breast if you prefer that. You’ll use anywhere from a half to a full chicken thigh, per wrap.
How To Make An Italian Chicken Wrap
Season and cook your chicken thighs (or breasts) any way you choose. I used salt, pepper, Italian seasoning, and balsamic vinegar. but do what you prefer to give the chicken an Italian flavor-friendly seasoning.
Chop or halve all the veggies.
Place the tortilla on a flat surface. Pile the veggies up on one side of your wrap. Stay as far from the center of each tortilla you use, as you can. It will make rolling it up easier if it isn’t overfilled.
Slice up the chicken thighs.
Place the chicken over the veggies.
Roll it all up tight and slice it in half.
Serve while the chicken is still warm, or pack it up to take with you for lunch or dinner on the go.
If you prefer, you can slice these like pinwheels. It can make them easier to pack and take with you. But if you do this, make sure you wrap them and pack them tightly, or they will unroll on you.
How To Store An Italian Chicken Wrap
Keep these in the fridge for up to 3 days in an airtight container, or wrapped in plastic wrap (or both!). Do not freeze.
Recipe Supplies For Making An Italian Chicken Wrap
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For this recipe, you’ll need a sturdy cutting board and a good knife.
More Healthy Wrap Recipes
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Italian Chicken Wrap Recipe Card + Video
Italian Chicken Wrap
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- 1 standard whole-grain tortilla
- 4 medium grape tomatoes
- 3 medium sun-dried tomatoes
- 6 medium Kalamata olives
- ¼ cup sliced or chopped lettuce
- ¼ cup fresh basil leaves (chopped or sliced)
- 1 medium chicken thigh (cooked to your liking)
- Season and cook your chicken thighs (or breasts) any way you choose. I used salt, pepper, Italian seasoning, and balsamic vinegar. but do what you prefer to give the chicken an Italian flavor-friendly seasoning.
- Chop or halve all the veggies.
- Pile the veggies up on one side of your wrap.
- Slice up the chicken thighs.
- Place the chicken over the veggies.
- Roll it all up tight and slice it in half.
- Serve while the chicken is still warm, or pack it up to take with you for lunch or dinner on the go.