If you’re looking for a quick and nutritious meal that doesn’t skimp on flavor the Chicken Spinach Wrap is a perfect choice. This recipe combines tender chicken with fresh spinach and a blend of seasonings wrapped up in a soft tortilla. It’s a versatile dish that works great for lunch dinner or even a satisfying snack.
We love how easy it is to customize this wrap with your favorite ingredients like cheese avocado or a tangy sauce. Plus it’s packed with protein and greens making it a wholesome option for busy days. Whether you’re meal prepping or just need a tasty handheld meal the Chicken Spinach Wrap will become a go-to in your kitchen. Let’s dive into how to make this delicious wrap that’s as healthy as it is convenient.
Ingredients
To craft the perfect Chicken Spinach Wrap, we rely on fresh, flavorful ingredients that balance nutrition and taste. Below is a breakdown of the essential components to prepare this wholesome meal.
For the Chicken Filling
- 2 boneless skinless chicken breasts (cut into thin strips)
- 1 tablespoon olive oil (for sautéing)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon onion powder
- Salt and freshly ground black pepper (to taste)
- ½ cup fresh spinach (finely chopped)
For the Wrap Assembly
- 4 large whole wheat tortillas (soft and pliable)
- ½ cup shredded mozzarella cheese (or your preferred cheese)
- ¼ cup Greek yogurt (as a creamy, healthy spread)
- 1 tablespoon Dijon mustard (optional for tang)
Optional Toppings and Sauces
- ½ avocado (sliced or mashed for creaminess)
- ¼ cup sun-dried tomatoes (chopped for a burst of flavor)
- Fresh basil leaves (a few for added freshness)
- Hot sauce or chipotle mayo (for a spicy kick)
- Lemon wedges (to squeeze over for brightness)
| Ingredient Group | Key Components |
|---|---|
| Chicken Filling | Chicken breasts, olive oil, garlic powder, smoked paprika, onion powder, salt, pepper, spinach |
| Wrap Assembly | Whole wheat tortillas, shredded cheese, Greek yogurt, Dijon mustard |
| Optional Toppings | Avocado, sun-dried tomatoes, basil leaves, hot sauce, lemon wedges |
We start with carefully seasoned chicken and fresh spinach that forms the heart of our wrap. The wrap assembly ingredients bring softness and complementary flavors, while optional toppings let us customize each wrap for extra texture and zest.
Equipment Needed
To prepare our Chicken Spinach Wrap efficiently and flawlessly, having the right equipment on hand is essential. Here’s a detailed list of the tools that will make every step from cooking to assembling smooth and enjoyable.
| Equipment | Purpose |
|---|---|
| Skillet or Non-stick Pan | To cook the chicken evenly with minimal oil |
| Sharp Chef’s Knife | For precise slicing of chicken and optional toppings |
| Cutting Board | A clean surface for prepping ingredients |
| Measuring Spoons | To ensure accurate seasoning measurements |
| Mixing Bowl | To toss spinach with seasonings or sauces |
| Spatula or Tongs | For flipping chicken and handling wraps safely |
| Grater (optional) | To shred mozzarella cheese if not pre-shredded |
| Serving Plate | To hold assembled wraps ready for serving |
| Paper Towels | To pat chicken dry before cooking for better sear |
We recommend using a non-stick pan to prevent sticking and reduce the need for extra oil, preserving the light and healthy nature of the wrap.
When slicing the chicken breasts, a sharp chef’s knife helps ensure clean, even cuts which improves cooking uniformity and wrap texture.
A mixing bowl will serve double duty: mixing fresh baby spinach with seasonings or creamy yogurt-based sauce before layering inside the tortilla.
With these tools, preparing the Chicken Spinach Wrap becomes an effortless task that guarantees consistent quality and delicious results every time.
Prep Work
Let’s begin by preparing each component carefully to ensure our Chicken Spinach Wrap turns out flavorful and perfectly balanced.
Preparing the Chicken
We start by prepping the chicken breasts. First, trim any excess fat and pat the chicken dry with paper towels to help the seasonings stick better. Next, slice the chicken into thin, even strips about 1/2 inch wide to guarantee uniform cooking. In a small bowl, combine the olive oil, garlic powder, smoked paprika, and onion powder. Toss the chicken strips in this seasoning mixture until fully coated for maximum flavor infusion.
Washing and Drying Spinach
Fresh spinach is the green star of our wrap, so it’s important to handle it carefully. Place the spinach in a large bowl and rinse thoroughly under cold running water to remove any dirt or grit. After rinsing, spread the spinach on a clean kitchen towel or use a salad spinner to remove excess water. Dry spinach ensures the wrap won’t get soggy and maintains a vibrant texture.
| Step | Details |
|---|---|
| Rinse spinach | Cold running water |
| Drain & dry spinach | Kitchen towel or salad spinner |
Preparing Additional Ingredients
For a perfect wrap assembly, we need to prep the following:
- Shred the mozzarella cheese finely using a grater for even melting.
- If using avocado, dice it just before assembling to maintain freshness.
- Measure out Greek yogurt and Dijon mustard, mixing them lightly if combining for a creamy spread.
- Slice optional toppings such as sun-dried tomatoes and fresh basil for bright accents.
Taking the time to prepare these ingredients ahead streamlines the cooking process and enhances the delicious layers in our Chicken Spinach Wrap.
Cooking Instructions
Follow these clear steps to cook the Chicken Spinach Wrap filling perfectly. Proper cooking enhances flavor and texture creating a satisfying wrap experience.
Cooking the Chicken
- Preheat a skillet or non-stick pan over medium-high heat.
- Add 1 tablespoon olive oil to the pan. Swirl to coat evenly.
- Place the seasoned chicken strips in a single layer in the hot pan. Avoid overcrowding.
- Cook the chicken for 4-5 minutes on the first side, without moving it, until edges begin to brown.
- Flip the strips and cook for another 3-4 minutes until the chicken is cooked through and registers an internal temperature of 165°F (74°C).
- Remove from heat and let the chicken rest in the pan for 2 minutes. This locks in juices.
- Transfer the chicken to a plate; cover loosely with foil to keep warm.
| Step | Action | Time/Temp |
|---|---|---|
| Preheat pan | Medium-high heat | – |
| Cook first side | Chicken strips in olive oil | 4-5 minutes |
| Cook second side | Flip strips | 3-4 minutes |
| Rest chicken | Off heat | 2 minutes |
| Internal temperature | Chicken fully cooked | 165°F (74°C) |
Tip: We recommend using a meat thermometer to ensure perfectly cooked tender chicken every time.
Cooking or Warming Spinach (if applicable)
- Heat a clean skillet over medium heat.
- Add 2 cups fresh spinach directly into the dry skillet. No oil is needed as spinach wilts releasing natural moisture.
- Toss spinach with tongs or a spatula for 1-2 minutes until just wilted and bright green.
- If preferred, sprinkle a pinch of salt to enhance flavor.
- Remove spinach immediately to prevent overcooking and moisture buildup.
Note: You can also use fresh raw spinach in the wrap for added crunch and freshness if preferred. Warming softens the leaves and blends flavors with the chicken beautifully.
This completes the essential cooking steps for the Chicken Spinach Wrap filling. Next, we will assemble the flavorful wrap with cheese, yogurt, and desired toppings.
Assembling the Chicken Spinach Wrap
Now that our filling is perfectly cooked and all ingredients are prepped, it’s time to bring everything together. Assembling the Chicken Spinach Wrap carefully ensures every bite bursts with balanced flavor and ideal texture.
Spreading the Sauce
Start by laying a large whole wheat tortilla flat on a clean surface. Using a spoon or butter knife, evenly spread about 2 tablespoons of Greek yogurt over the center area of the tortilla. If you enjoy a slight tang and subtle heat, add an optional half teaspoon of Dijon mustard to the yogurt before spreading. This sauce layer acts as both a flavorful base and a binder to hold the wrap ingredients together.
“Pro Tip: Don’t overload the sauce or spread it too close to the edges to prevent leaking when rolling.”
Adding the Chicken and Spinach
Next, add the cooked chicken strips atop the sauce layer, distributing approximately ¾ cup evenly across the midsection of the tortilla. The chicken should be warm but not overly hot to avoid wilting other fresh ingredients prematurely.
On top of the chicken, layer about 1 cup of fresh spinach. Whether raw for a crisp bite or lightly wilted for softness, spinach injects vibrant color and an earthy taste, complementing the savory chicken beautifully.
| Ingredient | Suggested Amount | Notes |
|---|---|---|
| Cooked chicken | ¾ cup | Warm, sliced thinly |
| Fresh spinach | 1 cup | Raw or lightly wilted |
Finally, sprinkle ¼ cup shredded mozzarella cheese over the spinach to add creamy richness and a mild melt once wrapped.
Rolling the Wrap
Carefully fold the bottom edge of the tortilla up over the filling, then fold in the sides snugly towards the center. Gently continue rolling from bottom to top to form a tight wrap. Use your fingers to press the wrap firmly as you roll, ensuring it holds together.
“Remember: Rolling tightly but gently prevents the filling from spilling and keeps the wrap compact and easy to eat.”
You can slice the wrap in half diagonally to showcase the colorful layers or leave it whole for on-the-go convenience. Serve immediately or wrap tightly in parchment paper or foil to keep fresh.
With each step executed thoughtfully, our Chicken Spinach Wrap assembles into a nutritious, satisfying meal ready to enjoy anytime.
Serving Suggestions
To elevate our Chicken Spinach Wrap experience let’s explore some delicious serving ideas that complement its rich flavors and boost its nutritional profile.
Perfect Pairings
- Fresh Greens Salad
Serve the wrap alongside a crisp salad of mixed greens, cherry tomatoes, and cucumber drizzled with a light lemon vinaigrette. This adds a refreshing crunch and balances the wrap’s savory notes.
- Hearty Soups
Pair with a warm bowl of tomato basil or butternut squash soup. The wrap’s tender chicken and spinach blend well with smooth soups creating a wholesome meal.
- Crunchy Sides
Add baked sweet potato fries or carrot sticks with a side of ranch or hummus for dipping. The crunch contrasts nicely with the soft wrap texture.
Beverage Accompaniments
Freshly brewed iced tea or a sparkling citrus water works perfectly to cleanse the palate without overpowering the wrap’s flavors.
Garnishes to Enhance Flavor
- Sprinkle extra shredded mozzarella or feta cheese on top before serving.
- Add a dollop of Greek yogurt mixed with chopped fresh herbs like dill or parsley.
- Squeeze a wedge of lemon or lime over the wrap for a zesty twist.
Serving Temperature Tips
| Serving Option | Temperature Recommendation | Notes |
|---|---|---|
| Fresh Wrap | Serve immediately at room temperature | Ensures clean bite and retains freshness |
| Pre-made, Wrapped to Go | Wrap tightly and refrigerate until ready to eat | Reheat gently in a pan or microwave for best taste |
“Serving our Chicken Spinach Wrap with thoughtful pairings and garnishes transforms this simple meal into a delightful and satisfying dining experience.”
By combining these serving suggestions we make every bite of our Chicken Spinach Wrap more enjoyable and memorable.
Make-Ahead and Storage Tips
To keep our Chicken Spinach Wrap fresh and delicious, planning ahead is key. Follow these steps to make-ahead and store your wraps properly, ensuring optimal flavor and texture.
Preparing Wraps in Advance
- Assemble the Chicken Spinach Wraps without adding sauces or moist ingredients like Greek yogurt or avocado. This helps prevent tortillas from becoming soggy.
- Wrap each tortilla tightly in plastic wrap or foil to maintain shape and freshness.
- Store wrapped tortillas in an airtight container or resealable plastic bag.
Refrigeration Guidelines
- Keep prepared wraps refrigerated at or below 40°F (4°C).
- Consume within 2 days for best taste and safety.
- If spinach was cooked or sautéed, it will extend freshness slightly but still consume within 48 hours.
Freezing for Longer Storage
- To freeze, place individually wrapped chicken spinach wraps in a freezer-safe bag.
- Label with the date and freeze for up to 1 month.
- When ready to eat, thaw overnight in the refrigerator.
- Reheat gently in a skillet over medium-low heat or microwave wrapped in a damp paper towel for 30-45 seconds to maintain wrap softness.
Reheating Tips
- Avoid microwave overheating which makes wraps tough.
- Heat in a skillet for 2-3 minutes per side until warm.
- Optionally, add a light spray of olive oil to maintain moisture and crisp the tortilla.
Storage Duration Summary
| Storage Method | Temperature | Storage Time | Notes |
|---|---|---|---|
| Refrigeration | ≤ 40°F (4°C) | Up to 2 days | Keep wrapped airtight to prevent drying out |
| Freezing | 0°F (-18°C) or below | Up to 1 month | Thaw completely before reheating |
Pro Tip: If preparing wraps in advance for meals, store fillings separately from tortillas and assemble just before eating. This keeps the spinach crisp and the tortilla fresh.
By following these make-ahead and storage tips, our Chicken Spinach Wrap will remain a quick, convenient, and satisfying meal any time we need it.
Conclusion
The Chicken Spinach Wrap is a versatile and nutritious choice that fits perfectly into our busy lives. Its balance of protein and greens keeps us energized without sacrificing flavor or convenience. Whether we’re packing it for lunch or enjoying it fresh at home, this wrap adapts easily to our tastes and schedules.
With simple ingredients and straightforward preparation, it’s a meal we can rely on time and again. By customizing toppings and sides, we can keep things interesting while maintaining a wholesome, satisfying dish. This wrap truly proves that quick meals don’t have to compromise on quality or taste.
Frequently Asked Questions
What ingredients are needed to make a Chicken Spinach Wrap?
To make a Chicken Spinach Wrap, you need boneless skinless chicken breasts, olive oil, garlic powder, smoked paprika, onion powder, fresh spinach, large whole wheat tortillas, shredded mozzarella cheese, Greek yogurt, and optional items like Dijon mustard, avocado, sun-dried tomatoes, fresh basil, and lemon wedges.
How do I prepare the chicken for the wrap?
Trim excess fat from the chicken breasts, pat them dry, and slice into thin strips. Season with olive oil, garlic powder, smoked paprika, and onion powder. Cook in a skillet until the internal temperature reaches 165°F (74°C).
Can I use raw spinach in the wrap?
Yes, you can use raw spinach for a crunchy texture or wilt it slightly in the pan for a softer, warm wrap filling. Both options work well depending on your preference.
How do I assemble the Chicken Spinach Wrap?
Spread Greek yogurt and optional Dijon mustard on a large tortilla, layer cooked chicken strips, fresh spinach, and shredded mozzarella cheese, then roll tightly to avoid spillage. Serve immediately or wrap for later.
What are some good side dishes to serve with the wrap?
Pair the wrap with a fresh greens salad, hearty soups like tomato basil or butternut squash, or crunchy sides such as baked sweet potato fries or carrot sticks for a balanced meal.
How do I store leftover Chicken Spinach Wraps?
Store wraps in an airtight container in the refrigerator up to 2 days, avoiding sauces to prevent sogginess. For longer storage, freeze them for up to 1 month and reheat gently to maintain texture.
Can I customize the Chicken Spinach Wrap?
Absolutely! You can add cheese varieties, avocado, sun-dried tomatoes, herbs like fresh basil, or spicy sauces like hot sauce to suit your taste preferences.
What equipment do I need to make the wrap?
You’ll need a skillet or non-stick pan, a sharp chef’s knife, cutting board, measuring spoons, mixing bowl for spinach seasoning, and optionally a cheese grater and spatula or tongs for handling the wrap.
Is the Chicken Spinach Wrap a healthy option?
Yes, it’s packed with protein from chicken and nutrients from fresh spinach. Using whole wheat tortillas adds fiber, making it a balanced and nutritious meal choice.
Can I make the Chicken Spinach Wrap ahead of time?
Yes, you can prepare components in advance and assemble the wrap just before eating. Avoid adding moist ingredients until serving to keep it fresh and prevent sogginess.