Table of Contents
These grilled chicken wraps are everything you want in a quick, satisfying meal — spiced chicken, creamy sun-dried tomato sauce, lettuce, and fresh avocado, all wrapped up and ready in 25 minutes. Great for meal prep, lunch, or a fast weeknight dinner.
Jump to: ℹ️ Overview | 🛒 Ingredients | 👩🍳 Recipe Tips | 📷 How To Make | 🥗 Serving Suggestions | 📹 Watch The Video | 📝Full Recipe Card | 🍽 More Chicken Wrap & Lunch Recipes
At A Glance
- ⏱ Ready In: 25 minutes
- 🍽 Serves: 4 wraps (1 wrap per serving)
- 🌱 Diet: Dairy-free optional, high-protein, nut-free; easily made gluten-free or low-carb
- 💪 Nutrition Highlights: High in protein and healthy fats, with a good hit of fiber from the greens and avocado
- 🥕 Main Ingredients: Grilled chicken breast, sun-dried tomato sauce, avocado, baby spinach or rocket, tortilla wraps
- 🔥 Flavor Profile: Creamy, smoky, slightly sweet and tangy, with a gentle garlicky kick
- 🧊 Meal-Prep Friendly: Chicken keeps up to 3 days in the fridge (or freeze a batch); sauce keeps 3–4 days; assemble fresh as needed
- Best Served With: A simple salad, roasted veggies, or just as-is straight off the grill
These grilled chicken wraps have become a serious staple in my house — and honestly, it’s not hard to see why. The chicken is seasoned with a simple smoky spice blend (garlic, paprika, onion powder) and grilled until golden and juicy, then paired with crispy lettuce, silky avocado, and the star of the show: a creamy sun-dried tomato sauce that’s tangy, a little sweet, and just a little garlicky.
The great thing about this recipe is how customizable and meal-prep friendly it is — you can make a big batch of the chicken and sauce on Sunday, then assemble fresh wraps throughout the week whenever hunger strikes. Kids love these, they’re satisfying without being heavy, and the macros are genuinely excellent — high in protein, loads of good fats from the avocado, and you can easily swap in a low-carb, high-protein, or gluten-free tortilla to suit your needs. This is the kind of recipe that earns a permanent spot in the rotation.
👩🍳 You might also like these recipes: warm chicken salad with avocado, chicken salad wraps, cheesy garlic chicken wraps, slow cooker shredded chicken, honey lime chicken thighs, or healthy baked chicken tacos.
What You’ll Need
Here is what you’ll need for these grilled chicken wraps. Find the full measurements in the recipe card below.
For the grilled chicken:
- Chicken breasts — boneless and skinless, sliced into even cutlets so they cook quickly and stay juicy. Chicken thighs work too (check out my honey lime grilled chicken thighs for a flavour-packed swap), or use slow cooker shredded chicken or rotisserie chicken to skip the cooking altogether.
- Salt, pepper, garlic powder, onion powder, paprika — a simple, smoky spice blend that gives the chicken a lovely golden crust and loads of flavor.
- Olive oil — just a splash for grilling; oil spray works too if you want to keep things lighter.
For the sun-dried tomato sauce:
- Light mayonnaise and low-fat Greek yogurt — the combination gives you that creamy, tangy base without feeling too rich or heavy. Full-fat versions work if that’s what you have.
- Fresh garlic — grated or minced; this is key, don’t skip it.
- Sun-dried or semi-dried tomatoes — rinse off the oil and chop them finely. They add a lovely sweetness and depth that make this sauce genuinely special.
- Salt — just a pinch to bring it all together.
For assembling:
- Large tortilla wraps — I use store-bought wholemeal or white flour wraps, but there are great low-carb, high-protein, and gluten-free options available too. When I have the time, I make my own.
- Baby spinach or rocket (arugula) — fresh and peppery, either works beautifully. Rocket adds a bit more of a bite.
- Avocado — sliced into strips; about ¼ to ⅓ of an avocado per wrap. I always slice mine fresh just before assembling.
Recipe Tips
- Slice the chicken into cutlets before seasoning and grilling — thinner pieces cook faster and more evenly, and you get more surface area for that gorgeous golden crust.
- Let the chicken rest before slicing. Even just 3–5 minutes makes a real difference to how juicy it stays.
- Grilling the wrap is optional, but honestly worth it — it adds a little crispiness and helps the wrap hold together. A hot grill pan works perfectly.
- Swap the protein: Use chicken thighs for something richer and more flavorful (try my honey lime grilled thighs), go for slow cooker shredded chicken for a hands-off option, or pick up a rotisserie chicken on the way home — it all works.
- Swap the tortilla: Regular flour wraps are great, but high-protein, low-carb, and gluten-free versions are all easy to find and work just as well. Homemade wraps are worth it if you have extra time.
- Customise the filling: Add sliced cucumber, roasted capsicum/bell pepper, a handful of cherry tomatoes, or some pickled jalapeños if you like heat.
- Storage: Make the chicken and sauce ahead of time and store separately. Chicken keeps in the fridge for up to 3 days, or freeze a batch for later. Sauce keeps for 3–4 days refrigerated. Slice avocado fresh when you need it. Assemble the wraps just before eating for best results — they don’t hold well once assembled.
- Meal prep tip: This is a great batch cook recipe. Make double the chicken and sauce on Sunday, and you’ve got easy lunches sorted for several days.
Watch The Video
How To Make Grilled Chicken Wraps
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make grilled chicken wraps with lettuce and avocado.
Grill Chicken For Wraps
- Slice the chicken breasts into thinner, even cutlets. You can use a meat tenderiser to even them out — this helps them cook more evenly and stay juicy.
- Season the chicken on both sides with salt, pepper, garlic powder, onion powder, and paprika. Give everything a good rub.
- Heat oil in a grill pan (or fire up your outdoor grill). Cook the chicken cutlets for about 4 minutes per side until cooked through and nicely charred. You want those golden grill marks.
- Remove from heat and let the chicken rest on a cutting board for a few minutes — this keeps it juicy. Then slice into strips or chunks.
Assemble The Wraps
- While the chicken is resting, mix together the mayonnaise, Greek yogurt, grated garlic, finely chopped sun-dried tomatoes, and salt in a small bowl. Taste and adjust seasoning.
- Slice the avocado and prepare the spinach or rocket.
- To assemble: lay a large tortilla flat and spread about a tablespoon of the sauce across the center. Layer on the greens, followed by the sliced chicken and avocado, then drizzle with a little more sauce.
- Roll up tightly, then optionally place the wrap seam-side down on a hot grill pan for a minute or two each side to get a few golden grill marks. Slice in half and serve.
Serving Suggestions
These wraps are a complete meal on their own, but if you’re feeding a crowd or want to round things out, they go really well alongside a simple green salad, some roasted vegetables, or even a bowl of soup in the colder months. For a light lunch, I often just serve them halved on a plate with extra sauce on the side for dipping — and that’s honestly all you need. If you’re packing these for lunchboxes, wrap them tightly in baking paper to hold their shape.
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Quick, juicy grilled chicken wraps with a creamy sun-dried tomato sauce, fresh avocado, and lettuce — a satisfying high-protein meal that’s ready in 25 minutes and easy to meal prep. Find step-by-step photos below and more recipe tips above.
Grilled Chicken For Wraps
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Prepare the chicken: Slice the chicken breasts into thinner, even cutlets. You can use a meat tenderiser/hammer to pound them to an even thickness if needed.
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Season the chicken cutlets on both sides with salt, pepper, garlic powder, onion powder, and paprika.
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Heat oil in a grill pan, regular pan, or preheat your outdoor grill over medium-high heat. Cook the chicken for about 4 minutes per side, until cooked through and golden with grill marks. Do not overcrowd the pan.
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Remove chicken from the heat and allow to rest on a cutting board for 3–5 minutes. Then slice into strips or chunks.
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Make the sauce: While the chicken rests, combine the mayonnaise, Greek yogurt, grated garlic, finely chopped sun-dried tomatoes, and salt in a small bowl. Stir until smooth. Taste and adjust seasoning if needed.
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Prepare the remaining fillings: slice the avocado and have the spinach/rocket ready.
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Assemble the wraps: Lay a large tortilla flat. Spread about 1 tablespoon of sauce across the center. Top with a handful of greens, then the chicken, then the avocado slices. Drizzle with a little extra sauce.
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Fold in the sides and roll up the wrap firmly. Optionally, place seam-side down on a hot grill pan for 1–2 minutes per side to get a few golden grill marks. Slice in half and serve.