Chicken Salad Wrap

This fresh chicken salad wrap is a quick, healthy lunch or light dinner packed with protein, crisp veggies, and creamy dressing. Using leftover or boiled chicken, it’s budget-friendly for Lahore kitchens, assembles in minutes, and travels well for work or school. Roll it up in soft roti or tortilla for a satisfying, portable meal that feels light yet filling.

Ingredients

  • For 4 wraps, use these simple items:
  • 2 cups cooked chicken, shredded or diced (boiled, grilled, or leftover roast chicken)
  • 2 cups mixed salad greens (lettuce, spinach/palak, or cabbage)
  • 1 medium cucumber, thinly sliced
  • 1 medium tomato, sliced or diced
  • 1 small red onion, thinly sliced
  • ½ cup plain low-fat yogurt or fresh curd (dahi)
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard or regular mustard
  • ½ teaspoon black pepper
  • Salt to taste
  • Optional: ¼ cup chopped fresh coriander, a pinch of chaat masala, or sliced green chilies for kick

Direction

  • Assemble these wraps with these easy steps:
  • Step 1: In a medium bowl, mix the shredded chicken with yogurt, mayonnaise (if using), lemon juice, mustard, black pepper, and salt until well coated and creamy. Taste and adjust seasoning.
  • Step 2: Stir in chopped coriander and any optional spices like chaat masala for extra flavor.
  • Step 3: Warm the tortillas or roti slightly on a tawa or in microwave (10 seconds) to make them soft and pliable.
  • Step 4: Lay a tortilla flat. Spread a generous layer of chicken salad down the center. Top with a handful of salad greens, cucumber slices, tomato, and red onion.
  • Step 5: Fold the bottom edge up slightly, then roll tightly from one side to the other, tucking in the sides as you go to seal everything inside. Slice in half diagonally if desired.
  • Step 6: Serve immediately for best freshness, or wrap in foil and refrigerate up to 4 hours. Enjoy cold or at room temperature.

Nutrients Information

Per wrap (approximate values with low-fat yogurt and no mayo)

  • Calories: 280 to 340
  • Total Fat: 6 to 10 grams
  • Saturated Fat: 1.5 to 3 grams
  • Cholesterol: 60 to 80 milligrams
  • Sodium: 400 to 550 milligrams
  • Total Carbohydrates: 30 to 38 grams
  • Dietary Fiber: 4 to 6 grams
  • Sugars: 4 to 6 grams (natural from veggies)
  • Protein: 25 to 30 grams
  • High in lean protein from chicken for muscle support, vitamin C and K from greens and veggies, plus fiber for fullness. A balanced, low-calorie option when using whole-wheat wraps.

Recipes Credit

Inspired by classic chicken salad wraps popular in quick lunch recipes worldwide, adapted for Pakistani homes using everyday boiled chicken, fresh palak or market greens, and dahi-based dressing instead of heavy mayo. Draws from simple, healthy wrap ideas shared on budget blogs, family meal plans, and South Asian fusion cooking that emphasizes portable, no-fuss meals. Freshly tailored here for nutritious, everyday eating with local flavors.