Grilled Veggie and Chicken Wrap Recipe | Healthy and Flavorful Wraps
Introduction
There’s something undeniably satisfying about a wrap that’s both healthy and full of flavor, and this Grilled Veggie and Chicken Wrap fits the bill perfectly. Packed with tender grilled chicken, colorful grilled vegetables, and wrapped in a soft, warm tortilla, this dish is everything you could want in a meal—quick, nutritious, and utterly delicious.
The beauty of this recipe lies in its versatility. Whether you’re looking for a light lunch, a quick dinner, or even a meal prep option for the week, these wraps are perfect for any occasion. Grilling the chicken and vegetables enhances their natural flavors and adds a delightful smokiness that pairs beautifully with fresh herbs and spices.
If you love healthy, easy-to-make meals that are bursting with flavor, you’ll love this grilled veggie and chicken wrap recipe. Let’s dive into how you can make this flavorful wrap from scratch!
Why You’ll Love This Recipe
- Quick and Easy: With a short prep time and minimal cooking required, this wrap can be ready in under 30 minutes, making it ideal for busy days.
- Flavorful and Healthy: The grilled vegetables add a depth of flavor, while the grilled chicken offers lean protein. It’s a healthy choice that doesn’t sacrifice taste.
- Customizable: You can switch up the vegetables, add your favorite sauces, or even swap the chicken for a different protein. The options are endless!
- Perfect for Meal Prep: These wraps are great for meal prepping. You can prepare the components in advance and assemble the wraps when you’re ready to eat.
Ingredients Breakdown
- Chicken Breast
The star protein in this wrap is grilled chicken breast. Chicken breast is a lean source of protein that’s easy to prepare and cook. Make sure to season it with salt, pepper, and your favorite spices before grilling it. You can also marinate the chicken for added flavor. Boneless, skinless chicken thighs also work well if you prefer darker meat. - Bell Peppers
Bell peppers come in various colors, from red and yellow to orange and green. For this recipe, I recommend using a variety of colors to make the wrap visually appealing. Bell peppers are rich in vitamins A and C and provide a slight sweetness when grilled. They also add a lovely crunch to the wrap. - Zucchini
Grilled zucchini adds a mild, slightly sweet flavor to the wrap, while contributing a pleasant texture. Zucchini is low in calories but packed with nutrients like potassium, fiber, and antioxidants. It’s a great vegetable to add to any grilled dish! - Red Onion
Red onions have a sharp, tangy flavor that mellows when grilled, adding an earthy note to the wrap. They also add a pop of color. If you’re not fond of onions, you can substitute them with shallots or omit them altogether. - Whole Wheat Tortillas
For a healthier option, use whole wheat tortillas. They’re a great source of fiber and have a nuttier taste than regular white tortillas. If you prefer, you can use spinach tortillas, gluten-free tortillas, or flour tortillas, depending on your dietary needs. - Olive Oil
Olive oil is perfect for grilling because it has a high smoke point and imparts a subtle flavor. You’ll use it to lightly coat the chicken and vegetables before grilling. If you prefer, you can swap olive oil with avocado oil for a similar result. - Garlic
Garlic adds a wonderful savory depth to the marinade and grilled vegetables. It enhances the natural flavors and brings a delightful aroma to the dish. Use fresh garlic rather than garlic powder for the best taste. - Lemon Juice
A squeeze of fresh lemon juice adds brightness and a subtle tartness to the wrap, helping balance out the richness of the grilled chicken and veggies. - Fresh Herbs
Fresh herbs, like cilantro or parsley, are optional but add a refreshing burst of flavor. They can be used as a garnish or mixed into the wrap for extra taste.
Step-by-Step Instructions
- Marinate the Chicken
Start by marinating the chicken breasts. In a bowl, combine olive oil, minced garlic, salt, pepper, and a squeeze of lemon juice. Coat the chicken breasts evenly with the marinade and let it sit for at least 10-15 minutes, or refrigerate for up to 1 hour for deeper flavor. - Prep the Vegetables
While the chicken marinates, slice the bell peppers, zucchini, and red onion into strips. Drizzle a little olive oil over the vegetables and season with salt and pepper. You can also add a pinch of dried herbs like oregano or thyme for extra flavor. - Grill the Chicken and Vegetables
Preheat your grill or grill pan to medium-high heat. Grill the chicken breasts for about 4-6 minutes per side, or until they reach an internal temperature of 165°F (75°C). Grill the vegetables for 3-4 minutes per side, or until they’re tender and slightly charred. If you’re using a grill pan, you can cook the vegetables and chicken at the same time. - Assemble the Wraps
Once the chicken and vegetables are cooked, remove them from the grill. Let the chicken rest for a few minutes before slicing it into strips. Lay a tortilla flat on a clean surface and arrange the grilled chicken, vegetables, and fresh herbs in the center. - Roll Up the Wraps
Carefully fold in the sides of the tortilla and roll it tightly to enclose the fillings. Repeat with the remaining tortillas. - Serve and Enjoy
Serve your grilled veggie and chicken wraps with a side of salsa, guacamole, or your favorite dipping sauce. You can also pair it with a light salad or some crispy potato wedges for a complete meal.
Tips and Variations
- Grill Marks: For extra flavor, add a slight char to your vegetables and chicken by grilling them until they develop nice grill marks. This adds a smoky depth to the wrap.
- Add Cheese: If you love cheese, sprinkle shredded cheddar or mozzarella on the filling before rolling up the wraps for an extra creamy texture.
- Spicy Version: Add a dollop of sriracha or jalapeño slices to the wrap for an added kick of heat.
- Vegan Option: Swap the chicken for grilled tofu or tempeh. Marinate and grill as you would the chicken for a plant-based version of this wrap.
- Add Creamy Sauce: For a creamy finish, drizzle some yogurt-based sauce, ranch dressing, or avocado sauce inside the wrap before rolling it up.
Serving Suggestions
- Sides: Pair these wraps with a refreshing green salad, sweet potato fries, or grilled corn on the cob. A simple cucumber salad with a light vinaigrette would complement the flavors nicely.
- Dips and Sauces: Serve with a side of guacamole, salsa, or a creamy avocado dip for extra flavor. A tangy yogurt-based dip would also pair beautifully with the smoky grilled chicken and veggies.
- Beverages: These wraps go great with a light lemonade, iced tea, or a refreshing sparkling water. For something with more kick, try a margarita or beer.
Storage and Reheating Instructions
- Fridge: Leftover wraps can be stored in an airtight container in the fridge for up to 2 days. The wraps may become a bit soggy from the moisture in the grilled vegetables, so I recommend storing the chicken and veggies separately and assembling the wraps when you’re ready to eat.
- Freezer: You can freeze the grilled chicken and vegetables for up to 1 month. To store, wrap the chicken and veggies tightly in plastic wrap and aluminum foil before freezing. When ready to eat, thaw overnight in the fridge and assemble the wraps.
- Reheating: To reheat, place the wraps in the microwave for 30-60 seconds, or heat them in a skillet over low heat for a few minutes until warmed through. If you prefer, you can also reheat the chicken and veggies separately and assemble the wraps when they’re hot.
Recipe Notes
- Can Be Prepped Ahead of Time: You can marinate the chicken and prep the vegetables ahead of time. Keep them in the fridge and assemble the wraps just before serving.
- Best with Fresh Ingredients: Fresh herbs and vegetables provide the best flavor and texture in these wraps. Use the freshest ingredients you can find for optimal taste.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Fat | 16 g |
| Saturated Fat | 3 g |
| Carbohydrates | 30 g |
| Sugar | 5 g |
| Fiber | 6 g |
| Protein | 28 g |
| Sodium | 450 mg |
| Cholesterol | 65 mg |
| Calcium | 100 mg |
| Iron | 3 mg |
Nutrition information is an estimate and may vary based on specific ingredients used.
Recipe Card Summary
- Course: Main Course
- Cuisine: American/Korean Fusion
- Servings: 4
- Prep Time: 10 minutes (plus marination time)
- Cook Time: 15 minutes
- Total Time: 30 minutes
Ingredients
- 2 boneless, skinless chicken breasts
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 red onion, sliced
- 4 whole wheat tortillas
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper, to taste
- Fresh cilantro, for garnish
Instructions
- Marinate the chicken with olive oil, garlic powder, paprika, salt, and pepper for at least 10 minutes.
- Grill the chicken and vegetables for 4-6 minutes per side until cooked through and slightly charred.
- Slice the chicken and vegetables and assemble them on the tortillas.
- Garnish with fresh cilantro, fold, and serve.
Notes
- You can make the marinade and prep the vegetables ahead of time.
- For extra flavor, add cheese or avocado inside the wrap before rolling it up.
Health Benefits
- Chicken: Lean source of protein, essential for muscle growth and repair.
- Zucchini: Low in calories and high in antioxidants, perfect for maintaining healthy digestion.
- Bell Peppers: Rich in vitamin C, which boosts the immune system and promotes healthy skin.
FAQs
- Can I use a different protein?
Yes, you can use tofu, tempeh, or beef as a substitute for chicken. - Can I make this dish gluten-free?
Yes, use gluten-free tortillas and ensure your seasonings are also gluten-free. - How can I make these wraps spicier?
Add sliced jalapeños, hot sauce, or more paprika to increase the heat. - Can I grill the veggies separately?
Yes, you can grill the vegetables separately if you prefer. - How do I store leftovers?
Store leftover chicken and veggies separately in airtight containers in the fridge for up to 2 days. - Can I freeze the wraps?
Yes, you can freeze the cooked chicken and vegetables for up to 1 month, but I recommend assembling the wraps fresh.
Final Thoughts
The Grilled Veggie and Chicken Wrap is not just a meal; it’s an experience of fresh flavors and satisfying textures. Whether you’re feeding your family on a busy weeknight or preparing a meal for your next gathering, these wraps are guaranteed to impress. The combination of tender grilled chicken, flavorful veggies, and a soft tortilla creates the perfect balance of health and comfort. Give this recipe a try, and let me know how it turns out in the comments below! Happy cooking!
