Crunchy Sriracha Yogurt Chicken Wrap

Egg Free, Nut Free, Oat Free, Soy Free, No Added Sugar

352 Calories | 40g Protein | 35g Carbs | 6g Fat | 5g Fiber | 10g Sugar

25 minutes | 2 servings

Tender, shredded chicken with a creamy, tangy sriracha yogurt sauce and a satisfying crunch from fresh cabbage, crisp carrots, and sweet bell peppers. This is your new favorite lunch!

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Why You'll Love This

The whole thing comes together in 25 minutes. Perfect for those days when your schedule is packed and you need a quick lunch that doesn’t sacrifice flavor or nutrition.

The Nutrition Profile

This wrap delivers 40g of protein per serving (!!!) which is essential for supporting muscle maintenance as we age. You're also getting 5g of fiber from all those colorful vegetables, plus the whole grain tortilla adds complex carbohydrates that provide steady energy rather than a quick spike and crash.

The Greek yogurt base keeps the sauce creamy while adding protein and probiotics without the heavy calories of mayo-based dressings. The vegetables bring vitamin C from the bell peppers, vitamin A from the carrots, and antioxidants from the purple cabbage. These aren't just filler ingredients; they're doing real work nutritionally while adding that satisfying crunch and fresh flavor.

Overall, the combination of lean chicken breast and fiber-rich vegetables means you're getting nutrient density without any excess fat or sugar laden fillers.

The Ingredient List

The ingredient list is pretty straightforward, and you probably already have most of these on hand.

The star of the sauce is plain Greek yogurt mixed with sriracha and fresh lime juice. If sriracha isn't your thing or it triggers hot flashes, swap it out for barbecue sauce for a totally different but equally delicious flavor profile.

For the vegetables, use whatever you have. The recipe calls for purple cabbage, but green works just fine. Bell peppers of any color will do, and if red onion is too sharp for you, use green onions or skip it entirely. The key is that crunch factor, so pick vegetables that are fresh and crisp.

If you need to avoid gluten, grab your favorite gluten-free tortilla. If dairy is an issue, that barbecue sauce swap takes care of the yogurt, or you could use a dairy-free yogurt alternative mixed with hot sauce.

The Practical Stuff

Storage is simple: these are best enjoyed fresh, but you can refrigerate the components separately for up to three days making this great for meal prep.

Cook a big batch of chicken at the beginning of the week, keep your vegetables prepped in containers, and you can throw together a wrap in literally five minutes.

No special equipment needed beyond a pot to cook the chicken and a bowl to mix the sauce.

The Method

Start by cooking your chicken. Add it to a pot and cover with about an inch of water. Bring it to a boil, then reduce to a simmer and cook partially covered for 10 to 12 minutes until it's cooked through.

Once it's done, transfer it to a bowl and shred it with two forks. This method keeps the chicken moist and tender, not dry and rubbery.

While the chicken's cooling slightly, make your sauce. Mix together the Greek yogurt, sriracha, lime juice, salt, and pepper. Taste it and adjust the heat level to your preference. More sriracha if you like it spicy, more lime juice if you want it tangier.

Now for assembly. Lay out your tortillas and spread the sauce all over them, edge to edge. This creates a barrier that keeps the tortilla from getting soggy. Divide your shredded chicken between the two tortillas, then pile on the shredded carrot, purple cabbage, sliced bell pepper, and red onion.

Roll them up tightly, tucking in the sides as you go so nothing falls out. If you're packing this for later, wrap it in foil or parchment paper to keep everything together. The tighter you roll it, the easier it is to eat without everything sliding out the other end.

Why This Works

This wrap checks all the boxes: it's quick enough for rushed mornings when you’ve got less than five minutes to pack a proper lunch, it's packed with protein to keep you satisfied, and it's got enough vegetables to keep that digestive microbiome happy. The creamy sauce keeps everything cohesive while the fresh vegetables add that satisfying crunch.

At 40 grams of protein per serving, this is an actual meal that fuels you properly without requiring you to cook something elaborate or heat anything up. Whether you're eating it fresh or packing it for later, this wrap deserves a regular spot in your meal prep rotation.

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