A grilled chicken wrap is a tasty and flexible meal choice. It’s grilled chicken slices wrapped in a soft tortilla with things like lettuce, tomatoes, cheese, and your favorite sauce. You can mix it up with different veggies, cheeses, and sauces to fit your taste. It’s great for a quick lunch or a light dinner!
Ingredients:
Grilled chicken breast, sliced
Flour tortillas
Lettuce, shredded
Tomato, sliced
Cheese, shredded (cheddar, mozzarella, or your favorite)
Ranch dressing or any preferred sauce
Preparing the Ingredients:
I like to make sure I have everything I need laid out in front of me. First, I take out the marinated grilled chicken breast with olive oil, salt, and pepper, and my special seasoning gives it a nice kick.
Then, I grab a couple of flour tortillas — although sometimes I go for corn tortillas if I’m in the mood for something different. Next, I prepare the veggies by washing and chopping some lettuce, slicing up a tomato, and maybe adding some avocado slices if I’m feeling fancy.
As for sauces, ranch dressing is always good but my spicy grilled chicken wrap sauce is just divine. And let’s not forget about my perfected BBQ chicken wrap recipe over the years. By laying all these ingredients out visually before making the wrap, it’s like being an artist with their palette!
Seasoning the Chicken:
I grab the chicken breast and lay it out on a clean surface. Then, I drizzle a little olive oil over it — just enough to lightly coat it.
Next, I sprinkle on my special blend of seasoning for chicken wraps, which has a mix of herbs and spices that give it an amazing aroma and flavor. I rub the seasoning into the chicken to make sure it’s evenly spread out. This is the key to getting that juicy chicken taste in every bite.
Once it’s all seasoned, I let it sit for a few minutes to marinate and soak up all those flavors.
Grilling the Chicken:
I heat my trusty grill pan over medium heat. Once it’s hot, I put the chicken breast on the grill. I’m listening for that sizzle — the sound of flavor locking in. I let it cook for about 6-7 minutes per side. This is where patience pays off. I resist the urge to poke and prod; the chicken needs time to develop those gorgeous grill marks.
As it cooks, I can’t help but look forward to the juicy, tender bite it will offer. The aroma of the spices fills the kitchen, a promise of the meal to come. Once it’s done, I set the chicken aside to rest. It’s important to let it rest so the juices redistribute, making every bite as succulent as before.
Assembling the Wrap:
I take a warm tortilla and lay it flat on a clean surface. Then I put the grilled chicken, which is now juicy and rested, in the middle. On top of that, I add some crisp lettuce and fresh tomato slices. After that, I sprinkle a bit of cheese for that delicious melt-in-your-mouth goodness.
Now for the dressing – I drizzle a generous amount of ranch over the top, but not too much so it doesn’t overpower the other flavors. With everything in place, I carefully roll up the tortilla, folding in the sides first to keep all the yummy fillings snugly wrapped inside. And there you have it – a perfectly assembled grilled chicken wrap ready to be enjoyed!
Serving the Wrap:
After I’ve rolled up the wrap, I like to cut it diagonally in the middle. This makes it easier to eat and shows off all the colorful fillings inside, making it a real treat for the eyes. I put the two halves on a plate, sometimes with an extra drizzle of ranch dressing on the side for dipping.
It’s important to serve the wrap right away while the chicken is still warm and the tortilla is nice and soft. And maybe throw in some tortilla chips or a light salad on the side to complete the meal.
Nutritional Value and Timing:
When I make grilled chicken wrap, I pay attention to the ingredients to make sure it’s delicious and healthy. The grilled chicken breast is the main attraction, giving you a good amount of protein — about 25 grams in a 3-ounce serving.
Protein is important for repairing muscles and keeping you full. The veggies, like lettuce and tomatoes, are low in calories but high in fiber and essential nutrients. They add crunch and color without adding too many calories. As for cheese, it’s a good source of calcium, but I use it sparingly to keep the fat content under control.
The tortilla can be a bit tricky. I prefer whole-grain tortillas when possible because they have more fiber and nutrients than white flour tortillas.
When it comes to sauces, I choose carefully. A drizzle of ranch dressing can enhance the flavor, but too much can add unnecessary fat and calories.
In terms of calories, a grilled chicken wrap with a reasonable amount of dressing and cheese can range from 300 to 500 calories. It’s a balanced option that provides protein, carbs, and some healthy fat, making it a satisfying meal that won’t weigh you down.
Best Time to Enjoy:
I think this wrap is so versatile – it’s perfect for a light lunch but also satisfying enough for dinner. When I need a quick, healthy meal after a workout or a busy day at work, this wrap is my go-to choice. It’s also great for meal prep; you can grill several chicken breasts ahead of time and make the wraps throughout the week.
How many calories in a grilled chicken wrap?
The calorie content of a grilled chicken wrap can vary depending on the ingredients and portion sizes used. However, a typical grilled chicken wrap is estimated to have around 554 calories, including grilled chicken, tortillas, vegetables, cheese, and any sauces or dressings added.
It’s a healthy choice that provides a good balance of protein, carbohydrates, and fats. And remember, you can always adjust the ingredients to fit your dietary preferences and goals.
Grilled Chicken Breast —— about 165 calories.
Tortilla —— it can range from 90 to 200 calories.
Vegetables —— How about we throw in some green lettuce and red tomatoes, which are calorie-free, maybe around 20 calories total.
Cheese —— A sprinkle of shredded cheese could add around 100 calories.
Sauces and Dressings —— A tablespoon of ranch might be around 70 calories.
So, if we add it all up, a simple grilled chicken wrap could have around 445 to 555 calories, give or take, depending on how much stuff we pile in there.
Related Dishes:
Crispy Chicken Ranch Wrap: Similar to our grilled chicken wrap, but with crispy fried chicken for an extra crunch.
BBQ Chicken Wrap: Incorporate a tangy BBQ sauce with your grilled chicken for a smoky flavor.
Mediterranean Chicken Wrap: Switch things up by using ingredients such as feta cheese, olives, and hummus for a unique twist.
Buffalo Chicken Wrap: If you’re into spicy food, you should throw some buffalo sauce on your chicken wrap.
These different options will allow you to experiment with various flavors and cooking methods. So, are you feeling prepared to give these new dishes a try? Make sure to follow us for more chicken recipe ideas!