Recipe

Nutritious Chicken Wrap (Fruity and Bright)

Juicy chicken, crunchy veg, and a citrusy yogurt sauce with a pop of fruit for a wrap that tastes like lunch and feels like a reset.

By Matt Campbell

•

4.8

A sliced chicken wrap filled with grilled chicken, spinach, shredded carrots, diced mango, and a creamy citrus yogurt sauce on a wooden cutting board in natural window light

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If your usual chicken wrap feels a little beige, this one is here to wake it up. We are talking bright citrus, cool yogurt, and a hit of sweet fruit tucked right next to savory, seasoned chicken. It sounds like a lot, but it eats like something you would order from a cafe and then immediately try to recreate at home.

The best part is how flexible it is. Use leftover chicken, swap the fruit based on what is ripe, and keep the sauce in your fridge like a secret weapon. This wrap is weeknight-friendly, lunchbox-ready, and honestly kind of addictive if you like that sweet-savory thing.

A small bowl of citrus yogurt sauce with lime zest and black pepper beside chopped mango and sliced cooked chicken on a kitchen counter

Why It Works

Big flavor with simple ingredients: Citrus, cumin, and a little honey do the heavy lifting.
Balanced and satisfying: Lean protein, crunchy veggies, and fruit for natural sweetness.
No soggy wrap situation: A quick layering trick (plus dry cucumbers) keeps everything crisp.
Meal prep friendly: Prep the components once, then assemble fast for 3 to 4 days of lunches.

Pairs Well With

Storage Tips

This wrap is best when it is freshly assembled, but you can absolutely prep it without turning it into a sad, damp tortilla.

For meal prep (best method)

Store components separately: chicken, chopped veggies, fruit, and sauce in separate containers.
Refrigerate promptly: get everything into the fridge within 2 hours (within 1 hour if it is very hot out).
Sauce: 4 to 5 days in the fridge in a sealed container (best quality).
Chicken: 3 to 4 days in the fridge (best quality). Cool it quickly before storing.
Cut fruit: about 2 days for mango or pineapple, depending on ripeness. Apples tend to hold 3 to 4 days. Toss apples with extra lime to slow browning.

If you already assembled wraps

Wrap tight: roll in parchment or foil and refrigerate up to 24 hours.
Keep it crisp: spread sauce on the chicken, not directly on the tortilla, and put greens between wet ingredients and the wrap. Pat cucumbers dry if needed.

Freezing: not recommended with fresh fruit and yogurt sauce. The texture turns weird fast.

Common Questions

What fruit works best in a chicken wrap?

Mango is my favorite because it is sweet, sturdy, and plays nicely with lime. Pineapple is great too. If you want something more classic, go with a crisp apple like Honeycrisp or Pink Lady.

Can I use rotisserie chicken?

Yes, and it is a weeknight cheat code. Just warm it briefly in a skillet with a splash of oil and the spice mix to wake up the flavor.

How do I keep the wrap from falling apart?

Do not overstuff, and keep your filling in a tight line. Also, warm the tortilla for 10 to 15 seconds per side in a dry skillet so it becomes flexible and less prone to tearing.

Is this wrap kid-friendly?

Usually, yes. If your kids are suspicious of fruit with chicken, dice the fruit smaller and use a milder sauce with less garlic and black pepper.

What can I use instead of Greek yogurt?

Sour cream works, or a dairy-free plain yogurt if you need it. If using a thinner yogurt, reduce the lime juice slightly so the sauce stays clingy.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Cutting board and sharp knife
Small mixing bowl (for the sauce)
Large skillet or grill pan (for chicken)
Tongs
Measuring spoons
Meat thermometer (recommended)

I started making fruity chicken wraps when I got bored of my own lunch habits. You know the loop. Chicken, greens, something crunchy, repeat until the whole thing starts to feel a little joyless. Then one day I chopped up a too-ripe mango, tossed it in with limey yogurt sauce, and suddenly lunch tasted like it had a personality again. It is bright, a little messy, and the kind of wrap that makes you pause mid-bite and go, okay, wow.

Nutritious Chicken Wrap (Fruity and Bright)

(4.8 Reviews)

Prep Time 15 minutes

Cook Time 10 to 12 minutes

Total Time 27 minutes

Servings 4 wraps

Ingredients

Chicken

1 pound boneless, skinless chicken breast or thighs
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 lime, juiced (for finishing)

Bright yogurt sauce

1/2 cup plain Greek yogurt
1 tablespoon mayonnaise (optional, for extra richness)
1 tablespoon lime juice
1 teaspoon honey (or maple syrup)
1 small garlic clove, finely grated (or 1/4 teaspoon garlic powder)
1/2 teaspoon lime zest
1/8 teaspoon kosher salt, plus more to taste
1/8 teaspoon black pepper, plus more to taste

Wraps

4 large whole wheat tortillas (or spinach tortillas)
2 cups baby spinach or shredded romaine
1 cup shredded carrots
1 cup diced mango (or pineapple)
1/2 cup thinly sliced cucumber (seeded if very watery)
1/4 cup thinly sliced red onion (optional)
1/3 cup toasted sliced almonds or chopped pecans (optional, for crunch)

You will need: 1 lime for zest and juice in the sauce, plus 1/2 lime for finishing the chicken (so plan on 2 limes total if you want to keep it simple).

Optional add-ins: crumbled feta, sliced avocado, chopped cilantro or mint, or a few pickled jalapenos if you like heat. For nut-free crunch, try sunflower seeds.

Instructions

Make the sauce. In a small bowl, whisk together Greek yogurt, mayo (if using), lime juice, honey, garlic, lime zest, salt, and black pepper. Taste it. If it feels flat, add another pinch of salt. Refrigerate while you cook the chicken.
Get the chicken even. For reliable cook time, aim for chicken that is about 1/2 to 3/4 inch thick. If yours is thicker, butterfly it or gently pound it to an even thickness.
Season the chicken. Pat the chicken dry. Toss with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper.
Cook (skillet or grill pan). Heat a skillet or grill pan over medium-high heat. Cook chicken until browned and the thickest part hits 165°F, about 4 to 6 minutes per side for 1/2 to 3/4-inch pieces. If your chicken is thicker, lower the heat slightly and give it more time so the outside does not get too dark before the center is done.
Finish and rest. Transfer to a cutting board, squeeze over the extra lime juice, and rest 5 minutes.
Slice. Slice chicken thinly across the grain so it stays tender and easy to bite through in a wrap.
Warm tortillas. Quickly warm each tortilla in a dry skillet 10 to 15 seconds per side. This makes rolling easier and helps prevent cracking.
Assemble (no-soggy method). If your cucumber is juicy, pat it dry first. Lay down spinach first, then carrots, cucumber, and onion. Add chicken next. Drizzle or spoon the sauce lengthwise down the center of the chicken (not directly on the tortilla). Top with diced mango and nuts if using.
Wrap it up. Fold in the sides, roll tightly, and slice on a diagonal. If packing for later, wrap in parchment or foil to keep it snug.

Hands rolling a tortilla wrap filled with sliced chicken, spinach, shredded carrots, cucumber, and mango on a cutting board

Nutrition information is estimated.

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