Low-Calorie, Healthy Chicken Wraps (364 cal only!)

Ingredients

• 450 g (1 lb)skinless chicken breast
• 130 g (4.5 oz)light cream cheese (11% fat)
• 130 glow-fat Greek yoghurt
• 1carrot
• 1 teaspoonchopped dill
• 1 teaspoonfreshly squeezed lemon juice
• ½ teaspoonred wine vinegar
• to tastesalt and pepper
• 4whole-wheat tortillas
• 2–3crunchy lettuce leaves, chopped
• 12 thin slicestomato
• 12 thin stickscucumber
• ½ smallonion, sliced

Instructions

1. 1

   Boil the chicken

   Boil the chicken breast for about 20–25 minutes, then set it aside to cool.

2. 2

   Soften the cheese

   In a small mixing bowl, whisk the cream cheese until it is completely soft.

3. 3

   Mix the yoghurt

   Add the Greek yoghurt and whisk until fully combined with the cream cheese.

4. 4

   Grate the carrot

   Grate the carrot using a hand grater and add it to the mixture.

5. 5

   Season the mixture

   Whisk in the chopped dill, lemon juice and vinegar. Season with salt and pepper.

6. 6

   Shred the chicken

   When the chicken is cool enough to handle, shred it into pieces and add it to the mixture.

7. 7

   Combine the filling

   Mix everything together well.

8. 8

   Fill the wraps

   Take a tortilla and add 2 slices of tomato, 2 cucumber sticks, a little onion and lettuce, and 1–2 tablespoons of chicken salad. Wrap it up, then repeat with the remaining tortillas and filling.

What are chicken wraps?

A chicken wrap is a filled flatbread that can be rolled up for a handheld meal. This version pairs shredded chicken with a creamy, lightly tangy dressing and fresh salad vegetables.

Rather than relying on a cooked sauce, the filling is mixed cold after the chicken has been boiled and cooled. Whole-wheat tortillas give the wraps a hearty base while the crunchy vegetables keep each bite fresh.

Nutrition and macros by portion

The nutrition label shows one serving as written: 364 calories, 34g protein, 29g carbs, 12g fat.

The tortillas and carrot contribute most of the carbohydrates, while the chicken and Greek yoghurt provide much of the protein. Fat comes mainly from the cream cheese, with smaller amounts from the other ingredients. Add extra leafy salad or other non-starchy vegetables alongside a wrap to round out the plate.

Why the creamy filling works

Cream cheese: Whisk it until soft before adding anything else, so it blends smoothly instead of leaving lumps.

Greek yoghurt: Mixing it into the cream cheese makes the dressing easier to combine with the chicken. Add the grated carrot, dill, lemon juice and vinegar before stirring in the meat.

Cook and cool the chicken

Boil the chicken for the stated 20–25 minutes, then leave it to cool before shredding. The recipe gives time rather than a temperature cue, so check that the breast is cooked through before using it.

Shredding the chicken into small pieces helps the dressing coat it evenly and makes the filling easier to portion into tortillas.

Keep the vegetables crisp

Carrot: Grate it into the creamy chicken mixture for sweetness and a fine, even texture.

Fresh filling: Keep the lettuce, tomato, cucumber and onion separate until you assemble the wraps. This helps preserve their crunch and keeps the tortillas from becoming damp too soon.

Assemble without overfilling

Add the listed vegetables and 1–2 tablespoons of chicken salad to each tortilla, then roll it closed. Keep the filling centred so it is less likely to escape as you wrap.

The recipe does not specify a wrapping technique: fold in the sides and roll from the edge nearest you if you want a more secure parcel.

Serve for lunch or dinner

These wraps are designed to be eaten cold, so they suit packed lunches as well as a quick meal at home. Serve them on their own or with extra salad or crunchy vegetables.

If preparing them ahead, keeping the filling and salad components separate until serving helps retain the best texture.

Recipe notes & tips

• Let the chicken cool before shredding so it is easier to handle.
• Whisk the cream cheese smooth before adding the yoghurt.
• Grate the carrot finely so it mixes evenly into the dressing.
• Taste the chicken mixture after seasoning and adjust the salt and pepper to your liking.
• Keep the vegetables dry after washing to help prevent soggy wraps.
• Add the filling just before serving if you want the lettuce and tortillas to stay firmer.

Variations

• Extra herbs: Add more chopped dill for a stronger fresh-herb flavour.
• More citrus: Add a little extra lemon juice to make the filling tangier.
• Peppery leaves: Use a different crunchy lettuce for a slightly sharper bite.
• Extra crunch: Add more cucumber sticks when assembling the wraps.
• Spicy filling: Stir a little chilli into the chicken mixture to give it some heat.

Common mistakes to avoid

• Lumpy cream cheese: Whisk it until soft before adding the yoghurt.
• Shredding hot chicken: Let it cool enough to handle first.
• Wet vegetables: Pat them dry before adding them to the tortillas.
• Overfilled tortillas: Stick to the stated filling amount so the wraps are easier to roll.
• Soggy wraps: Assemble close to serving time, especially if making them ahead.

How to store

Store assembled wraps in an airtight container in the fridge and eat within 1–2 days. They can be served cold; for the crispest vegetables, store the chicken filling and salad separately and assemble shortly before eating.

Frequently asked questions