Delicious & Easy Smoked Chicken Wraps: Your Go-To Healthy Lunch or Dinner!
As someone who truly appreciates a good meal, especially for lunch, I’ve always had a soft spot for bread in all its forms – warm, cold, grilled, fresh, on buns or slices. It’s a Dutch staple, and I love every variation. However, in my journey to boost my daily intake of fruits and vegetables, I’ve started exploring more diverse and lighter options for my midday meal. This shift means embracing dishes with fewer carbohydrates and a greater abundance of vitamins and essential nutrients. Thankfully, my husband shares this enthusiasm for healthier eating, making our culinary experiments even more enjoyable.
Recently, we’ve fallen in love with these incredibly delicious smoked chicken wraps. They are an absolute game-changer! Imagine tender smoked chicken, an generous assortment of crisp, fresh vegetables, and a rich, aromatic pesto (whether homemade or store-bought, it’s always fantastic) all wrapped up in a soft tortilla. What makes these wraps truly special isn’t just their fantastic flavor, but also their impressive nutritional profile. They deliver a hearty dose of vitamins, a balanced amount of carbohydrates, and a delightful crispiness that makes every bite satisfying. They’re not just a meal; they’re a vibrant burst of flavor and health.
Why You’ll Love These Smoked Chicken Wraps
These smoked chicken wraps aren’t just a meal; they’re a solution for busy weekdays, a perfect healthy alternative, and a delicious way to enjoy your vegetables. They’re quick to prepare, incredibly versatile, and packed with goodness. Let’s delve into what makes them such a standout recipe for any occasion, whether it’s a bustling lunchtime or a relaxed evening meal.
The Star: Smoked Chicken
Smoked chicken is the hero ingredient in this recipe, offering a unique depth of flavor that sets these wraps apart. Its smoky, savory notes pair wonderfully with the freshness of the vegetables and the herbaceous kick of pesto. Beyond its exquisite taste, smoked chicken is a fantastic source of lean protein, which is crucial for building and repairing tissues, and keeping you feeling full and satisfied throughout the day. Opting for pre-cooked smoked chicken also significantly cuts down on preparation time, making this a truly fast and convenient meal choice. It’s a smart way to enjoy a gourmet-like flavor with minimal effort.
Vibrant Veggies for Optimal Health
The beauty of these wraps lies in their generous inclusion of fresh, crisp vegetables. Carrots and cucumbers add a refreshing crunch and a wealth of vitamins and minerals. Carrots are rich in Beta-carotene, a powerful antioxidant that the body converts into Vitamin A, essential for vision and immune function. Cucumbers provide hydration and are low in calories, contributing to the overall lightness of the wrap. Red leaf lettuce, or any other leafy green you prefer, adds a delicate texture and additional micronutrients. This combination not only makes the wraps visually appealing but also ensures a wholesome, nutrient-dense meal that supports overall well-being. Feel free to experiment with other vegetables like bell peppers, spinach, or shredded cabbage to boost the nutritional content even further.
Pesto Perfection: A Flavorful Boost
Pesto is the secret weapon that elevates these wraps from good to extraordinary. Its vibrant, aromatic blend of fresh basil, pine nuts, garlic, Parmesan cheese, and olive oil infuses every bite with a Mediterranean-inspired zest. Pesto not only adds an incredible layer of flavor but also healthy fats from olive oil and nuts. Whether you choose to make your own pesto for that extra fresh taste or opt for a high-quality store-bought version for convenience, it’s guaranteed to bring a delightful creaminess and herby punch. This versatile sauce binds all the ingredients together, ensuring a harmonious and truly delicious experience.
Meal Prep & Versatility for Busy Lifestyles
One of the greatest advantages of this smoked chicken wrap recipe is its suitability for meal prepping. You can prepare all the ingredients in advance, store them separately, and assemble your wraps fresh when hunger strikes. Even better, assembling them ahead of time and letting them chill in the fridge allows the flavors to meld beautifully and helps the wrap hold its shape, making it an ideal grab-and-go option. These wraps are incredibly versatile too. They are perfect for a satisfying lunch, a light and healthy dinner, or even cut into smaller pinwheels, they make fantastic appetizers or party snacks. Their adaptability makes them a staple for any healthy eating plan.
Did you make these smoked chicken wraps? We would absolutely love to see your creations! Tag #byandreajanssen via Instagram or Twitter . It brings us so much joy when you try one of our recipes, and we’re always eager to share your culinary successes. You can also share your recipes on our Facebook channel or pin this recipe on Pinterestso you can easily find it for your next meal prep session. Looking forward to connecting with you!
📖 Recipe
RECIPE CARD
Andréa
Pin Recipe
Ingredients
- 2 large tortilla wraps
- pesto (store-bought or homemade)
- 200 grams smoked chicken breast
- 75 grams shredded carrots
- 75 grams shredded cucumber
- 50 grams red leaf lettuce , or other preferred lettuce
All my recipes are written both in Metric (gram / ml) and US Customary (cups / pounds). Here you can select which type of amount you would like to see.
Instructions
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Cut the smoked chicken into thin, even strips.
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Grate the carrot and cucumber into fine shreds.
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Wash and thoroughly dry the lettuce. Tear or chop into smaller pieces if desired.
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Evenly spread a generous layer of pesto on the inside of each tortilla wrap.
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Distribute the smoked chicken strips, shredded carrots, shredded cucumber, and lettuce evenly across each wrap, leaving a small border free at the edges.
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Roll each wrap up tightly from one side to the other. To help it keep its shape, wrap it snugly in plastic wrap or parchment paper.
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Refrigerate the wrapped rolls for at least 30 minutes. This chilling time is crucial for the wraps to firm up and hold their shape beautifully when sliced.
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Once chilled, remove the plastic wrap. Slice each large wrap in half for a generous lunch or dinner portion, or cut them into smaller, bite-sized pinwheels to serve as an elegant appetizer or snack. Serve immediately and enjoy!
Nutrition
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Tips for the Best Smoked Chicken Wraps
While the recipe itself is straightforward, a few key tips can elevate your smoked chicken wraps from good to truly exceptional. Paying attention to these small details will ensure perfect wraps every time.
Ingredient Quality Matters
- Freshness is Key: Always use the freshest vegetables you can find. Crisp lettuce, firm carrots, and juicy cucumbers make a huge difference in texture and flavor.
- Quality Pesto: Whether you make it from scratch or buy it, a good quality pesto will significantly impact the overall taste. Look for pestos with natural ingredients and a vibrant green color.
- Smoked Chicken: High-quality smoked chicken breast, thinly sliced, will provide the best flavor and texture. If you can’t find pre-smoked, consider grilling chicken breast and adding a touch of liquid smoke or smoky paprika for a similar effect.
Meal Prep Made Easy
These wraps are fantastic for meal prepping! You can prepare all the components in advance. Store the sliced chicken, shredded vegetables, and pesto in separate airtight containers in the refrigerator. When you’re ready to eat, simply assemble a wrap in minutes. For best results when making ahead, assemble the wraps and then wrap them tightly in plastic wrap or foil before refrigerating. This prevents them from drying out and helps them hold their shape. They are usually best consumed within 1-2 days of assembly.
Customization Ideas for Every Palate
One of the best things about wraps is how easy they are to customize. Don’t hesitate to experiment with different ingredients to suit your taste or what you have on hand:
- Protein Swaps: Not a fan of smoked chicken? Try grilled chicken, turkey, ham, or even chickpeas for a vegetarian option.
- Veggies Galore: Add bell peppers, spinach, red onion, corn, or cherry tomatoes for more color and nutrients. Roasted vegetables like zucchini or eggplant can also add a wonderful dimension.
- Sauce Variations: Instead of pesto, consider hummus for a creamy texture, a light vinaigrette, a sriracha-mayo for a kick, or even a simple herbed cream cheese.
- Cheese It Up: A sprinkle of crumbled feta, goat cheese, or shredded mozzarella can add another layer of flavor and richness.
- Spice It Up: A pinch of red pepper flakes, a dash of hot sauce, or some finely chopped jalapeños can give your wraps an exciting heat.
Nutritional Highlights of Your Healthy Wraps
Beyond being incredibly tasty, these smoked chicken and veggie wraps are a powerhouse of nutrition. With approximately 329 kcal per serving, they offer a well-balanced meal. Each wrap provides a substantial 22g of protein, making it excellent for muscle repair and satiety. The 20g of carbohydrates, paired with 2g of fiber, ensures a steady release of energy, avoiding any sudden sugar spikes. Healthy fats from the pesto contribute to overall brain health and nutrient absorption. Furthermore, they are rich in Vitamin A (8305 IU) from carrots, crucial for eye health and immunity, and provide some Vitamin C and Iron, making them a truly wholesome choice for a nutritious diet.
So, next time you’re looking for a meal that’s both healthy and hearty, full of flavor, and surprisingly easy to prepare, reach for this smoked chicken wrap recipe. It’s proof that nutritious eating doesn’t have to be bland or complicated!