These chicken and apple wraps are a delightful combination of savory and sweet, offering a satisfying crunch in every bite.
Packed with lean protein from chicken and fiber-rich spinach or lettuce, they make a nourishing, low-carb meal perfect for any time of day.
Creamy Greek yogurt and light mayo keep the wraps flavorful without adding excess saturated fat, while a hint of curry adds a subtle warmth.
Quick, easy, and meal-prep friendly, this recipe is perfect for a nutritious lunch, light dinner, or on-the-go snack.
Curried Lentil and Apple Wrap
Equipment
- 1 Small Mixing Bowl
- 1 spoon or spatula
- 1 baking sheet (for warming tortillas)
- Aluminum foil (optional, for heating tortillas)
Ingredients
- 1 cup shredded cooked chicken breast
- ½ cup chopped green apple
- 2 tablespoons chopped red onion
- 2 tablespoons light mayonnaise
- 2 tablespoons plain fat-free Greek yogurt
- ¼ teaspoon curry powder
- 2 low-carb flour tortillas 6–7 inches, warmed
- 12 baby spinach leaves or 2 large lettuce leaves
Instructions
- Prepare the Chicken Base: Start by gathering 1 cup of shredded cooked chicken breast. Make sure your chicken is cooked thoroughly and cooled slightly if freshly prepared. Shredding the chicken into small, bite-sized pieces ensures that every wrap gets a consistent mix of protein. Place the shredded chicken into a medium-sized mixing bowl, which will serve as the base for your flavorful filling.
- Chop the Apples: Select a crisp, green apple and wash it thoroughly. Remove the core and seeds, then chop the apple into small, uniform cubes, approximately ½ cup in total. The apple adds a sweet crunch to the wraps and balances the savory flavors. Add the chopped apple directly to the mixing bowl with the shredded chicken.
- Prepare the Onion: Take about 2 tablespoons of red onion and finely chop it. Red onion provides a mild sharpness that enhances the flavor profile of the chicken salad. Once chopped, mix the onion into the bowl with chicken and apple, making sure it’s evenly distributed.
- Make the Creamy Dressing: In the same mixing bowl, add 2 tablespoons of light mayonnaise and 2 tablespoons of plain, fat-free Greek yogurt. These ingredients create a creamy texture while keeping the dish low in saturated fat. Sprinkle in ¼ teaspoon of curry powder for a subtle, aromatic warmth that elevates the flavor.
- Combine the Filling; Using a spoon or spatula, gently fold the chicken, apple, onion, mayonnaise, Greek yogurt, and curry powder together. Stir thoroughly until every piece of chicken is coated evenly with the creamy dressing and the flavors are well blended. Taste the mixture and adjust seasoning if desired, keeping in mind the dish is designed to be low-sodium and healthy.
- Prepare the Tortillas: Take 2 low-carb flour tortillas (6–7 inches each). If you prefer a warm wrap, preheat your oven to 350°F (175°C). Wrap the tortillas tightly in aluminum foil and bake for about 10 minutes until heated through. Alternatively, you can heat them in a dry skillet over medium heat for 30–60 seconds per side. Warming the tortillas makes them more pliable and easier to roll.
- Lay the Greens: Place each tortilla flat on a clean surface or plate. Lay down 6 baby spinach leaves (or 1 large leaf of lettuce per tortilla) in the center of each tortilla. The greens add fiber, texture, and a fresh taste, making each bite crisp and nutritious.
- Add the Chicken Filling : Spoon half of the chicken and apple mixture evenly onto each tortilla, placing it directly on top of the greens. Use a spatula or spoon to spread the mixture slightly, ensuring it is centered but not overfilled. This makes rolling easier and prevents the filling from spilling out.
- Roll the Wraps: Carefully fold in the sides of the tortilla over the filling, then roll it tightly from one end to the other, creating a secure wrap. If needed, use a toothpick to hold each wrap together. Rolling tightly ensures all the ingredients stay neatly inside while eating.
- Serve and Enjoy: Place the wraps on a plate, cut in half diagonally if desired, and serve immediately. These wraps are perfect for a quick, healthy lunch, a light dinner, or a make-ahead meal for busy days. They pair well with a small side salad, fresh fruit, or vegetable sticks for a complete, balanced meal.
Notes
- Use pre-cooked chicken to save time, or roast/bake fresh chicken and shred it for extra flavor.
- Green apples provide a crisp texture and slight tartness; other sweet-tart apples like Honeycrisp or Granny Smith work well.
- Light mayonnaise and Greek yogurt balance creaminess and reduce saturated fat.
- Warm tortillas for easier rolling and a softer texture, or serve cold for a refreshing wrap.
- Add extra curry powder or spices if you prefer a more pronounced flavor.
- Spinach or lettuce leaves add fiber and a fresh crunch; kale can also be used.
- Wraps can be made ahead and stored in the fridge for easy meal prep.
Chef’s Secrets For Flavor Enhancement
To elevate this simple wrap, focus on layering flavors.
Ensure the chicken is finely shredded so it absorbs the dressing evenly.
Mixing mayonnaise and Greek yogurt in equal parts keeps the filling creamy without overpowering the natural flavors of chicken and apple.
The curry powder adds subtle warmth—toast it lightly in a dry pan before mixing for a more aromatic touch.
Fresh, crisp apples and greens are key: they contrast the creamy filling and provide a refreshing bite.
Finally, don’t overfill the wraps; keeping them balanced ensures each bite is neat and enjoyable.
Serving Suggestions For Delicious Meals
These chicken and apple wraps shine on their own but can be complemented with light sides.
Pair them with a crisp cucumber and tomato salad, roasted sweet potato wedges, or a small bowl of vegetable soup for a complete, well-rounded meal.
For a picnic or lunchbox, serve with sliced bell peppers, baby carrots, or a handful of grapes.
Drizzle a touch of lemon juice over the wraps just before serving to brighten flavors.
They also pair wonderfully with a sparkling water or iced tea for a light, satisfying lunch.
Storage Tips To Keep Fresh
Chicken and apple wraps can be made in advance for convenient meals.
Store the unrolled filling in an airtight container in the refrigerator for up to three days. Keep tortillas separate and wrap them in foil or plastic wrap to prevent drying out.
Assemble the wraps just before eating to maintain crispness, especially for the apple and greens.
For short-term storage after assembly, wrap each tortilla tightly in parchment paper or plastic wrap and refrigerate for up to 24 hours.
Avoid freezing fully assembled wraps as the apples and greens may become soggy.
Frequently Asked Questions About Recipe
1. Can I use rotisserie chicken instead?
Absolutely! Rotisserie chicken works perfectly and adds extra flavor. Simply shred the meat and remove any skin or bones. It saves time while still providing a high-protein base for the wraps.
2. What are good alternatives to green apples?
You can substitute Granny Smith, Honeycrisp, or Pink Lady apples. Pears can also work for a slightly softer texture and a mild sweetness that pairs well with curry.
3. Can I make this recipe vegan or vegetarian?
Yes! Swap chicken for chickpeas, tempeh, or tofu. Replace Greek yogurt with a plant-based yogurt and use vegan mayo to keep the creamy texture while maintaining protein and flavor.
4. How can I make the wraps spicier?
Add a pinch of cayenne pepper or smoked paprika to the chicken filling. You can also incorporate diced jalapeño or a dash of hot sauce for an extra kick without overpowering the dish.
5. Can these wraps be frozen for later use?
It’s not recommended to freeze fully assembled wraps because the greens and apples become watery when thawed. If needed, you can freeze the filling separately in an airtight container and thaw in the fridge before assembling the wraps.
