Curried Lentil and Apple Wrap
A quick and wholesome wrap featuring shredded chicken, crisp apples, and fresh greens, lightly dressed with Greek yogurt and mayo. High in protein, low in carbs, and rich in fiber, it’s a perfect healthy lunch, light dinner, or meal-prep option.
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.