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Fast Chicken and Veggie Wraps


  • Author: Bianca

Ingredients

Here’s what you’ll need to create these delightful and speedy wraps. Each ingredient plays a crucial role in building layers of flavor and texture.

  • Boneless, Skinless Chicken Breasts: 1.5 lbs (about 2-3 large breasts), cut into ½-inch cubes. This lean protein is the star, cooking quickly and absorbing flavors beautifully.
  • Olive Oil: 2 tablespoons. Used for sautéing the chicken and vegetables, adding a touch of healthy fat and preventing sticking.
  • Bell Peppers: 2 medium, any color (e.g., one red, one yellow), deseeded and thinly sliced. These add sweetness, a vibrant crunch, and a good dose of Vitamin C.
  • Red Onion: 1 small, thinly sliced. Provides a pungent, slightly sweet bite that complements the other ingredients.
  • Zucchini: 1 medium, halved lengthwise and sliced into ¼-inch half-moons. Adds a mild flavor, a tender-crisp texture, and extra nutrients.
  • Garlic: 3 cloves, minced. An aromatic powerhouse that forms the flavor base for many savory dishes.
  • Smoked Paprika: 1 teaspoon. Lends a deep, smoky flavor that elevates the chicken.
  • Cumin Powder: 1 teaspoon. Adds a warm, earthy note characteristic of many wrap fillings.
  • Dried Oregano: ½ teaspoon. Contributes a classic Mediterranean herbaceous flavor.
  • Salt: ¾ teaspoon, or to taste. Essential for enhancing all the other flavors.
  • Black Pepper: ½ teaspoon, or to taste. Provides a gentle kick.
  • Large Flour Tortillas: 8 (10-inch). The vessel for our delicious filling; choose whole wheat for added fiber.
  • Mayonnaise: ½ cup. Forms the creamy base of the sauce.
  • Plain Greek Yogurt: ¼ cup. Adds tanginess and a protein boost to the sauce, making it lighter than an all-mayo version.
  • Lemon Juice: 1 tablespoon, freshly squeezed. Brightens up the sauce and cuts through the richness.
  • Fresh Parsley or Cilantro: 2 tablespoons, chopped (for the sauce, plus more for garnish). Adds freshness and a vibrant green color.
  • Shredded Lettuce: 2 cups (e.g., Romaine or Iceberg). Provides a cool, crisp texture and freshness to the finished wrap.
  • Optional: Shredded Cheese: ½ cup (e.g., cheddar, Monterey Jack, or a Mexican blend). For those who love a cheesy addition.

Instructions

Follow these simple steps to assemble your delicious Fast Chicken and Veggie Wraps. The key is to prep your ingredients before you start cooking for a seamless process.

  1. Prepare the Chicken: Pat the chicken breast cubes dry with a paper towel. In a medium bowl, toss the chicken cubes with 1 tablespoon of olive oil, smoked paprika, cumin, dried oregano, ½ teaspoon of salt, and ¼ teaspoon of black pepper. Ensure the chicken is evenly coated. Set aside to marinate for at least 10 minutes while you prepare the vegetables, or longer if you have time (up to 30 minutes at room temperature, or a few hours in the fridge).
  2. Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is shimmering, add the seasoned chicken cubes in a single layer (cook in batches if necessary to avoid overcrowding the pan). Cook for 5-7 minutes, stirring occasionally, until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 74°C). Remove the chicken from the skillet and set aside on a clean plate.
  3. Sauté the Vegetables: To the same skillet (no need to clean it, the leftover chicken bits add flavor!), add the thinly sliced bell peppers and red onion. If the pan seems dry, you can add another teaspoon of olive oil. Sauté for 3-4 minutes until they begin to soften.
  4. Add More Veggies and Aromatics: Add the sliced zucchini and minced garlic to the skillet. Continue to cook for another 3-5 minutes, stirring frequently, until the zucchini is tender-crisp and the garlic is fragrant. Be careful not to burn the garlic. Season the  vegetables with the remaining ¼ teaspoon of salt and ¼ teaspoon of black pepper.
  5. Combine Chicken and Veggies: Return the cooked chicken to the skillet with the  vegetables. Stir everything together to combine and allow the flavors to meld for about 1-2 minutes. Remove from heat.
  6. Make the Creamy Sauce: While the chicken and vegetables are cooking, prepare the sauce. In a small bowl, whisk together the mayonnaise, plain Greek yogurt, fresh lemon juice, and chopped fresh parsley or cilantro. Season with a pinch of salt and pepper if desired. Taste and adjust seasonings if necessary – you might want a little more lemon juice for tang or herbs for freshness.
  7. Warm the Tortillas (Optional but Recommended): You can warm the tortillas to make them more pliable and enjoyable. Either heat them one by one in a dry skillet for about 15-20 seconds per side, stack them wrapped in a damp paper towel and microwave for 30-45 seconds, or wrap a stack in foil and warm in a low oven (250°F/120°C) for 5-10 minutes.
  8. Assemble the Wraps: Lay a warm tortilla flat on a clean surface. Spread a thin layer of the creamy sauce down the center of the tortilla (about 1-2 tablespoons per wrap). Top with a generous portion of the chicken and vegetable mixture. Add a handful of shredded lettuce and a sprinkle of shredded cheese, if using.
  9. Fold the Wraps: Fold in the sides of the tortilla by about an inch. Then, starting from the bottom edge closest to you, tightly roll the tortilla upwards to form a secure wrap. If your wraps are very full, you might find it easier to fold one end up before rolling.
  10. Serve Immediately: Slice the wraps in half diagonally if desired, and serve immediately while the filling is warm and the lettuce is crisp.

Nutrition

  • Serving Size: one normal portion
  • Calories: 450
  • Fat: 20g
  • Carbohydrates: 40g
  • Fiber: 6g
  • Protein: 30g