Grilled Veggie and Chicken Wrap Recipe
Introduction
Looking for a satisfying meal that’s packed with flavor and easy to make? Look no further than this Grilled Veggie and Chicken Wrap! This recipe brings together juicy, grilled chicken, colorful veggies, and a flavorful sauce, all wrapped in a soft tortilla for a delicious, healthy meal. Whether you’re preparing it for lunch, dinner, or meal prep, this wrap is versatile, customizable, and sure to be a hit with everyone.
The great thing about this wrap is that it’s perfect for any occasion. It’s an excellent choice for a quick and healthy lunch, a casual dinner, or even a make-ahead meal for your busy week. Grilled chicken provides lean protein, while the veggies offer a nutritious and crunchy contrast. Add a drizzle of your favorite sauce for an extra burst of flavor. It’s comfort food, but with a healthy twist.
Why You’ll Love This Recipe
- Quick and Easy: With just a few simple ingredients and minimal prep time, you can have a satisfying, delicious meal in under 30 minutes.
- Customizable: Add or swap out ingredients based on your taste and dietary preferences. This wrap works with a variety of proteins, veggies, and sauces.
- Healthy and Filling: The grilled chicken and vegetables offer a great source of protein and vitamins, making this wrap a nutritious choice for any time of day.
- Perfect for Meal Prep: This recipe is easy to make in advance, and the wraps store well in the fridge for a few days.
Ingredients Breakdown
- Chicken Breast
Chicken breast is lean, protein-packed, and perfect for grilling. It cooks quickly, staying tender and juicy while absorbing the flavors of your seasoning and sauce. If you prefer, you can substitute with grilled chicken thighs for extra juiciness, or even try a vegetarian version with grilled tofu. - Bell Peppers
Bell peppers add a pop of color and a sweet, crunchy texture to your wrap. They’re rich in vitamin C and antioxidants. Feel free to use any color you like—red, yellow, green, or orange—for variety and taste. - Zucchini
Zucchini is a great low-calorie veggie that softens nicely when grilled. It adds a mild, slightly sweet flavor to the wrap while providing additional fiber. If you don’t like zucchini, you can substitute with grilled eggplant or mushrooms for a similar texture. - Tortillas
Flour tortillas are the classic choice for wraps. They’re soft, pliable, and easy to roll up. You can also use whole wheat or gluten-free tortillas for a healthier or allergen-friendly option. For a bit of extra flavor, you could even use spinach or sun-dried tomato tortillas. - Lettuce
Fresh lettuce adds a crisp texture and balances the richness of the grilled chicken and veggies. Romaine or iceberg lettuce works well, but you can also use spinach or arugula for an extra boost of flavor. - Sauce (Optional)
A sauce brings everything together. You can use ranch dressing, tzatziki, hummus, or even a simple drizzle of olive oil and lemon juice for a Mediterranean touch. For a spicier option, add a bit of sriracha or your favorite hot sauce. - Seasoning for Chicken and Veggies
A simple seasoning blend of olive oil, garlic powder, salt, pepper, and dried herbs like oregano or thyme works wonders for the chicken and veggies. You can adjust the spices based on your preferences—try adding chili powder for a smoky flavor or cumin for warmth.
Step-by-Step Instructions
- Prepare the Chicken and Veggies
Start by preparing the chicken breasts. Trim off any excess fat, then season both sides with olive oil, garlic powder, salt, pepper, and any other herbs you like (oregano, thyme, paprika are all great options). For the vegetables, slice the bell peppers and zucchini into strips or rounds, and season them with olive oil and a pinch of salt and pepper. - Grill the Chicken
Preheat your grill or grill pan over medium-high heat. Grill the chicken for 5-7 minutes on each side or until it’s cooked through (internal temperature should reach 165°F/74°C). Once done, remove the chicken from the grill and let it rest for a few minutes before slicing it into strips. - Grill the Vegetables
While the chicken is grilling, toss the bell peppers and zucchini in a little olive oil and grill them for about 4-5 minutes on each side, until they’re tender and slightly charred. If you’re using a grill pan, you can cook them alongside the chicken, or use a separate pan to grill them. - Assemble the Wraps
Place a tortilla flat on a clean surface. Layer the grilled chicken, grilled veggies, and a handful of lettuce in the center of the tortilla. If you’re using a sauce, drizzle it over the filling for extra flavor. - Roll the Wraps
Fold the sides of the tortilla over the filling and then roll it up tightly, ensuring the filling stays inside. You can wrap it in parchment paper or foil for easy eating or storage. - Serve and Enjoy
Slice the wrap in half for a clean presentation and serve immediately. You can pair it with a side of fresh fruit, a green salad, or a cup of soup for a complete meal.
Tips and Variations
- Make it Spicy: Add a few slices of jalapeño or a drizzle of hot sauce to your wrap for a spicy kick.
- Swap the Meat: If you prefer something other than chicken, grilled turkey breast, beef steak, or even grilled shrimp would work wonderfully in this wrap.
- For a Creamy Version: Add a creamy sauce like ranch or a tangy yogurt-based dressing (such as tzatziki) for extra richness.
- Vegetarian Option: Skip the chicken and load up on grilled veggies and some grilled tofu or chickpeas for a hearty plant-based option.
- Gluten-Free: Use gluten-free tortillas to make this wrap suitable for those with gluten sensitivities or celiac disease.
- Add Cheese: For extra creaminess, add a sprinkle of cheese like feta, mozzarella, or goat cheese.
Serving Suggestions
- Side Options: Serve the wraps with a side of crispy sweet potato fries, a quinoa salad, or a simple cucumber and tomato salad.
- Garnishes: Top the wraps with fresh herbs, a squeeze of lemon, or a sprinkle of feta or parmesan cheese for extra flavor.
- Drinks: Pair the wraps with a chilled glass of iced tea, lemonade, or a light white wine, like Sauvignon Blanc, for a refreshing meal.
Storage and Reheating Instructions
- Fridge: Leftover wraps can be stored in the fridge in an airtight container for up to 2-3 days. The wraps will stay fresh, but the tortilla might soften, so it’s best to eat them within a day or two.
- Freezer: Freezing this wrap is not recommended as the texture of the veggies and chicken may change once frozen and thawed.
- Reheating: To reheat, place the wraps in a skillet over medium heat for 2-3 minutes on each side or microwave them for 30-45 seconds until heated through.
Recipe Notes
- Can Be Prepped Ahead of Time: You can grill the chicken and veggies ahead of time and store them in the fridge. When you’re ready to assemble, simply warm the ingredients and roll up your wraps.
- Best with Fresh Tortillas: For the best wrap, use soft, freshly made tortillas, or heat store-bought tortillas on a dry skillet for a few seconds to make them more pliable.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Fat | 16 g |
| Saturated Fat | 3 g |
| Carbohydrates | 32 g |
| Sugar | 6 g |
| Fiber | 6 g |
| Protein | 30 g |
| Sodium | 600 mg |
| Cholesterol | 70 mg |
| Calcium | 70 mg |
| Iron | 2 mg |
Nutrition information is an estimate and may vary based on specific ingredients used.
Recipe Card Summary
- Course: Lunch, Dinner
- Cuisine: American
- Servings: 2
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Ingredients
- 2 chicken breasts
- 2 tortillas (flour, whole wheat, or gluten-free)
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 cup lettuce, shredded
- 1 tbsp olive oil (for grilling)
- Salt and pepper to taste
- 1/4 cup sauce (ranch, tzatziki, or hummus)
Instructions
- Season and grill the chicken breasts.
- Grill the sliced bell pepper and zucchini until tender.
- Slice the chicken and prepare the tortillas.
- Assemble the wraps with the grilled chicken, veggies, lettuce, and sauce.
- Roll and serve.
Notes
- Can be prepped ahead of time.
- Best with freshly grilled chicken and veggies.
Health Benefits
- Chicken: A lean source of protein that helps with muscle building and repair.
- Bell Peppers: Rich in vitamin C and antioxidants, promoting skin health and immunity.
- Zucchini: Low in calories but high in fiber, helping to promote digestion and satiety.
FAQs
- Can I use grilled chicken thighs instead of breast?
Yes, chicken thighs are juicier and can add more flavor, though they are slightly higher in fat. - Can I make these wraps ahead of time?
Yes, you can prepare the chicken and veggies in advance. Assemble the wraps when ready to eat. - What other veggies can I add?
Try adding grilled mushrooms, onions, or spinach for extra flavor and nutrition. - Can I use a different protein?
Absolutely! Grilled turkey, beef, shrimp, or tofu would work well in this wrap. - Can I make these wraps vegetarian?
Yes, skip the chicken and add more grilled veggies or use tofu or chickpeas for protein. - Can I make the wraps spicy?
Yes, add jalapeños or your favorite hot sauce to give the wraps a spicy kick.
Final Thoughts
The Grilled Veggie and Chicken Wrap is a delicious, nutritious, and satisfying meal that’s perfect for any time of the day. Whether you’re looking for a quick lunch, a light dinner, or a meal prep option, these wraps are easy to make and can be customized to your tastes. Let me know how it turns out for you in the comments below!
