Grilled Chicken Wraps

Get ready for the ultimate handheld feast that’ll make your taste buds dance! These grilled chicken wraps combine perfectly seasoned, juicy chicken with fresh, crisp vegetables and a creamy homemade ranch that’ll make you wonder why you ever bought the bottled stuff.

What makes these wraps special is the double hit of flavor – first from the smoky, spice-rubbed chicken that’s grilled to perfection, then from that incredible fresh herb ranch dressing that ties everything together. Plus, that quick trip to the grill at the end gives you those irresistible crispy edges everyone fights over.

Equipment Needed

• Food processor or blender
• Grill or grill pan
• Meat mallet or rolling pin

Ingredients

For the Grilled Chicken:

• 1 lb chicken breasts, boneless and skinless
• 1 tsp paprika
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp ground black pepper
• 1 tbsp oil

For the Quick Ranch Dressing:

• ½ cup sour cream or plain Greek yogurt
• 1 tsp apple cider vinegar
• 2 garlic cloves
• 2 Tbsp fresh dill
• 1 Tbsp cilantro
• 1 Tbsp parsley
• ½ tsp salt & pepper

For Assembly:

• 4-6 large tortillas
• 2 cups romaine or green leaf lettuce
• 1 vine ripe tomato, sliced
• ¼ cup cheddar cheese
• ½ cup parmesan cheese
• Avocado slices (optional)
• Crispy bacon (optional)
• Red onion slices

Steps

Prepare the Chicken:

1. Slice chicken breasts in half horizontally
2. Tenderize with mallet to even thickness
3. Season with spice mixture on both sides

Make the Ranch Dressing:

1. Combine all dressing ingredients in food processor
2. Blend until smooth
3. Adjust thickness with water if needed

Grill the Chicken:

1. Preheat grill to medium heat
2. Cook chicken 6-7 minutes per side
3. Check for 165°F internal temperature
4. Rest 5 minutes before slicing

Assemble Wraps:

1. Warm tortillas on stovetop
2. Layer lettuce, tomato, chicken, cheeses
3. Add optional toppings
4. Drizzle with ranch dressing
5. Fold bottom up, then sides in
6. Grill assembled wrap 2 minutes per side

Smart Swaps

• Use low-carb tortillas (saves 20g carbs per wrap)
• Swap sour cream for Greek yogurt (adds 8g protein per serving)
• Try turkey bacon instead of regular (reduces fat by 40%)

Make It Diabetes-Friendly

• Use Joseph’s Lavash wraps (7g net carbs vs 25g in regular tortillas)
• Skip the ranch dressing and use mashed avocado (reduces glycemic impact)
• Add extra lettuce for bulk without carbs
• Serve with cucumber slices instead of chips
• Total carb reduction: 30g per serving
• Best eaten at midday when insulin sensitivity is highest

Pro Tips

• Pat chicken dry before seasoning for better spice adhesion
• Let ranch dressing sit 30 minutes for flavors to develop
• Double the recipe and freeze extra grilled chicken for quick meals
• Toast tortillas on both sides for better structure