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If you love chicken, leafy greens, and ranch dressing, these ranch chicken wraps are perfect for your taste buds.
Ranch chicken wraps are a satisfying lunch or dinner for the whole family. They’re also a great lunch recipe for practicing kitchen time-savers like using rotisserie chicken and shortcut ingredients.
What Are Ranch Chicken Wraps?
Also known as Chicken Ranch Wraps, these delicious wraps are filled with crisp veggies, delicious chicken and topped off with your favorite ranch dressing. They are great for lunches and easy dinners and travel well if packed properly.
Are Ranch Chicken Wraps Healthy?
As with anything, it will all depend on the quality of ingredients you use to make your wrap. Let’s talk about them now.
Tortillas – Opt for healthy wraps. For different people, this can mean different things. I’ll go more into dietary swaps below. But the wrap is the foundation, so look for a whole or sprouted grain tortilla and make sure there is no added sugar.
Chicken – You are better off simply cooking a piece of plain chicken at home. I know a lot of people like to use frozen, breaded chicken strips in this type of wrap. But they can contain a lot of garbage and preservatives. I’ll talk about the best ways to cook the chicken below.
Cheese – For those who are dairy-free, see my recommendations below. But aside from that, it’s best to buy a block of your favorite cheese and shred it at home yourself. Why? Because store-bought grated cheese has added ingredients to keep the bits of cheese from sticking together, and those ingredients are not always the healthiest. So if you opt for store-bought grated cheese, make sure to read the ingredients.
Ranch Dressing – The right ranch dressing can make any dish taste like a little piece of heaven. There are a lot of options for ranch dressing out there. The truth is, a good majority of store-bought ranch dressing isn’t healthy at all. They tend to have lots of added sugar, preservatives and other unwanted ingredients added. However, there are some good ones out there, and they are usually sold at health food stores. So read labels to find one you are comfortable with or make your own at home. I’ll give recipe options for ranch dressing below.
How Many Calories In A Chicken Ranch Wrap?
While I can’t speak for other wrap recipes, this one has 473 calories. That’s a fair amount for one meal. But if you are hoping to cut back, you can omit the avocado or cut down on the cheese. The calories will, of course, change based on the ranch dressing you use. So this number is just a ballpark.
Dietary Ingredient Swaps
If you have certain dietary restrictions, here are some suggestions for making this recipe work for you.
This applies to people who follow a low-carb eating plan as well.
Tortillas – Use a keto tortilla, or try using an egg wrap.
Tomatoes – Limit the tomatoes. You don’t have to cut them out completely, but keep the amount small.
Dressing – There are lots of keto ranch dressing recipes on the web. Make sure you use a keto-friendly ranch dressing.
Tortillas – Make sure you use vegan wraps. There are lots of them on the market.
Chicken – There are lots of vegan options for chicken. You can find some of them here on the My Darling Vegan blog.
Cheese – Use vegan cheese.
Dressing – Use a vegan ranch dressing. (See recipe link below)
Tortillas – Use a gluten-free tortilla or wrap.
Dressing – Read ingredients carefully. Ranch dressing can have lots of gluten in it. The better option is to make your own to be safe. See suggestions below.
Tortillas – Make sure there are no dairy-based ingredients in your tortillas.
Cheese – Either use vegan cheese or omit the cheese altogether.
Dressing – I don’t think I’ve ever seen a dairy-free ranch in stores, but it’s possible. Your best bet is to make your own so you know exactly what’s in it. See recipe suggestions below.
Ranch Chicken Wrap Recipe Additions & Variations
If you want to use breaded chicken, I recommend making your own at home. Bread a chicken breast, cook it, and then slice it instead of shredding it.
Add corn, carrots, onion, garlic, basil, hot sauce, broccoli, bell peppers, or any other crispy veggies you prefer.
Add a few cooked slices bacon for chicken bacon ranch wraps.
You can also add fresh herbs such as cilantro, dill, basil, or parsley.
Add or substitute any sauces you prefer such as honey mustard dressing or thousand island dressing.
How To Cook Chicken For Wraps
The best pieces of chicken to use here are either boneless, skinless chicken breasts or chicken thighs. You can also use chicken tenders.
You can season them any way you like, but make sure the seasonings will go well with the ranch dressing. I personally just used salt and pepper. But you can certainly use any spices you like in any amount you like.
How To Shred Chicken The Easy Way
You can certainly use forks to shred your chicken. But the fastest, easiest way to shred chicken is with an electric mixer/beater. You can use anything from a hand-held mixer to a KitchenAid mixer. Use the standard whisk, style beater, and shred. Start on low speed and build up speed as the chicken becomes more shredded.
Ways To Cook Chicken For Shredding
Place the raw breasts or thighs on a baking sheet and bake at 350 F. for about 30-40 minutes, or until they reach an internal temperature of at least 165 F.
Place raw chicken breasts or thighs into the IP. Add 1 cup of water, secure the lid, close the steam valve and cook on high pressure for about 10-12 minutes. If your chicken is frozen, you may need to cook for up to 20 minutes, depending on how thick the chicken pieces are. Either way, they should be at least 165 F. on a meat thermometer.
You can boil your raw chicken in a pot of water or chicken broth until it reaches an internal temperature of at least 165 F. This can take 30-60 minutes, depending on your chicken.
This is not the best option because the chicken becomes too “crispy” on the outside to easily shred it. But it’s not impossible. So if that’s what you have, cook the chicken breasts or thighs for 15-20 minutes or until they reach an internal temperature of at least 165 F.
As with air frying, this isn’t the best choice for ease of shredding. But it can certainly add tons of flavor! Grill chicken breasts or thighs as you normally would and then shred to add to your wrap. Make sure they reach an internal temperature of at least 165 F.
Rotisserie chickens are a fantastic option. Whole Foods and some regular grocery stores do carry clean rotisserie chickens. But you have to read ingredient labels. I know Costco adds a ton of sugar and preservatives to their rotisserie chickens. So buyer beware.
If you make it at home, all the better! Cook it as you normally would with whatever spices you prefer until it reaches an internal temperature of at least 165 F.
What To Serve With Ranch Chicken Wraps
Even an easy meal needs a side. You can even meal prep these sides for a well-rounded, grab-n-go, easy lunch.
- Roasted vegetables
- Potato salad
- Green salad
- Fresh fruit
- Small cup ranch dressing for extra dipping or any sauces you prefer.
1 whole wheat flour tortilla – No sugar added, or use any wrap you want to use.
½ cup thinly sliced lettuce – Any lettuce will work. Use your favorite.
⅓ cup shredded, cooked chicken breast – Cook any way you prefer (see options above), and shred it as finely as possible.
½ medium avocado – Sliced.
2 tbsp. shredded cheddar cheese – Or any grated cheese you prefer. Peppered Jack is another good one.
3 medium grape tomatoes – Sliced in half
2 tbsp. ranch dressing – See recipe links above if you need to make it.
How To Make Ranch Chicken Wraps
Lay a tortilla on a flat work surface or plate.
Chop or shred some lettuce (I used romaine lettuce). Spread the lettuce over the tortilla.
Spread the shredded chicken over the lettuce.
Add the avocado and spread as needed.
Sprinkle on the grated cheese.
Add the tomatoes.
Drizzle on the ranch dressing.
Roll up the wrap as tightly as you can without tearing the wrap. If your wrap is large enough, you can also roll these up burrito-style with the ends tucked in. Your choice.
Slice the wrap in half.
How To Store Ranch Chicken Wraps
These will keep in the fridge for up to 3 days if you store them without the dressing. The dressing will make the tortillas soggy if they sit that long. Make sure to wrap each individual wrap in either foil or plastic wrap, and then store them in an airtight container.
Can You Freeze Ranch Chicken Wraps?
In theory, you can freeze these. I would do so without the dressing though. I haven’t tried to freeze these, but there is nothing outside of the dressing that would be harmed by the freezer. If you do freeze them, I would not do so for more than 2 months.
Wrap them individually in plastic wrap, and then pack them together in a freezer bag.
How To Reheat Ranch Chicken Wraps
You can reheat these on a plate in the microwave for about 20-40 seconds on high heat.
Homemade Ranch Recipes
- Buttermilk Ranch Dressing
- Dairy-Free Ranch Dressing
- Vegan Ranch Dressing
- Avocado Lime Ranch Dressing
- Ranch Dressing Mix (Dry Mix)
Click on any of these images to be taken to the product on Amazon. (Affiliate links)
More Healthy Wrap Recipes
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Ranch Chicken Wraps Recipe Card + Video
Ranch Chicken Wraps
CLICK TO WATCH THIS RECIPE IN ACTION!
- 1 standard whole wheat flour tortilla
- ½ cup thinly sliced lettuce
- ⅓ cup shredded, cooked chicken breast
- ½ medium avocado
- 2 tbsp. grated cheddar cheese
- 3 medium grape tomatoes (sliced in half)
- 2 tbsp. ranch dressing
- Lay a tortilla on a flat work surface or plate.
- Spread the lettuce over the tortilla.
- Spread the shredded chicken over the lettuce.
- Add the avocado and spread as needed.
- Sprinkle on the grated cheese.
- Add the tomatoes.
- Drizzle on the ranch dressing.
- Roll up the wrap as tightly as you can without tearing the wrap.
- Slice the wrap in half.
I'm Tiffany, a cookbook author, food lover, mom, and writer for MSN and the AP Newswire.
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