Fresh, Flavorful, and Ready in Minutes
Sometimes, you need a meal that’s light yet satisfying, portable yet packed with flavor. This Citrus Chicken Wrap is exactly that.
Tender grilled chicken slices, juicy citrus segments, crunchy greens, and a zippy dressing are wrapped in a soft whole-grain tortilla for the ultimate fresh and feel-good meal. It’s bright, vibrant, and satisfying without weighing you down—perfect for quick lunches, meal prepping, or a refreshing dinner after a long day.
If you’re looking for an easy, protein-packed meal that feels like a little burst of sunshine, this wrap is about to become a favorite.
Why You’ll Love This Citrus Chicken Wrap
| ✔ | Fresh, juicy, and full of vibrant flavor |
|---|---|
| ✔ | High-protein, fiber-rich, and naturally nutritious |
| ✔ | Quick to make and great for meal prepping |
| ✔ | Perfect balance of sweet, savory, and tangy |
| ✔ | Easily adaptable to different greens or tortillas |
1 Ingredient Rundown & Smart Swaps
| Swap-Friendly Notes |
|---|
| Chicken – Boneless, skinless chicken breasts or thighs both work great. |
| Citrus – Oranges, mandarins, grapefruit, or even blood oranges add color and flavor. |
| Greens – Baby spinach, arugula, or romaine lettuce for crunch. |
| Wraps – Whole-grain, spinach, gluten-free, or classic flour tortillas. |
| Dressing – A simple citrus vinaigrette or creamy yogurt-based dressing. |
2 Ingredient & Prep Table
| Ingredient | Amount | Prep Notes |
|---|---|---|
| Boneless, skinless chicken breasts | 2 | About 1 lb total |
| Olive oil | 1 tbsp | For grilling |
| Mixed greens | 4 cups | Washed and dried |
| Orange or mandarin | 1 large | Peeled and segmented |
| Red onion | ¼ cup | Thinly sliced |
| Whole-grain tortillas | 4 large | Softened slightly |
| Fresh cilantro | 2 tbsp | Chopped |
| Fresh lime juice | 2 tbsp | |
| Dijon mustard | 1 tsp | |
| Honey or maple syrup | 1 tsp | Optional, for dressing |
| Salt and pepper | To taste |
3 Step-by-Step Method: Grill ➜ Toss ➜ Assemble ➜ Wrap
1. Grill the Chicken
Preheat grill or grill pan to medium-high. Brush chicken with olive oil and season with salt and pepper. Grill 5–6 minutes per side, or until cooked through (internal temp 165°F). Let rest 5 minutes, then slice thinly.
2. Make the Dressing
In a small bowl, whisk together lime juice, Dijon mustard, honey, salt, and pepper until smooth.
3. Toss the Salad
In a large bowl, toss mixed greens, citrus segments, red onion, and cilantro with half of the dressing.
4. Assemble the Wraps
Lay out tortillas. Top each with a generous handful of salad, sliced chicken, and a drizzle of extra dressing.
5. Wrap and Serve
Roll up tightly, folding in the sides, and slice in half. Serve immediately or wrap in parchment for later.
Total active time: about 25 minutes.
4 Flavor Science: Why Citrus and Chicken Are a Perfect Match
- Brightens Richness – Citrus cuts through the richness of the chicken, making each bite lighter and fresher.
- Layered Flavors – Sweetness, acidity, and savoriness combine to keep your palate excited.
- Textural Contrast – Tender chicken, juicy citrus, and crunchy greens create a satisfying bite.
Result? A wrap that’s lively, balanced, and satisfying.
5 Chef Tips for the Best Wraps
- Rest the chicken – Letting it rest after grilling keeps it juicy.
- Don’t overfill – Too much filling makes wraps hard to roll.
- Warm tortillas – Slightly warm tortillas fold more easily and don’t crack.
- Use juicy citrus – Fresh segments ensure you get those bursts of flavor in every bite.
- Slice thin – Thin chicken slices make wraps easier to roll and bite into.
6 Nutrition Snapshot (per full wrap)
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 32 g |
| Carbohydrates | 28 g |
| Fiber | 5 g |
| Fat | 18 g |
| Saturated fat | 3 g |
| Sodium | 580 mg |
(Values vary slightly based on tortilla type and size.)
7 Flavor Variations & Add-In Ideas
Flavor Twists
- Southwest Style – Add black beans, avocado slices, and a sprinkle of chili powder.
- Mediterranean Style – Add hummus, cucumber slices, and kalamata olives.
- Spicy Kick – Add sliced jalapeños or a drizzle of sriracha.
Add-In Ideas
- Sliced avocado
- Roasted red peppers
- Shredded carrots
- Grated vegan cheese
- Crunchy tortilla strips inside
8 Meal Prep and Storage
Meal Prep Tips
- Grill extra chicken and slice for fast wrap assembly during the week.
- Keep salad components and chicken separate until ready to wrap.
Storage
- Assembled wraps last 1–2 days refrigerated but are best eaten fresh.
- Unassembled components (grilled chicken, salad, tortillas) store up to 4 days.
Pro Tip: Wraps stay fresher if you lightly pat citrus segments dry before adding.
9 Make-Ahead Tips
- Chicken – Grill and slice up to 3 days ahead.
- Salad – Mix greens, onion, and cilantro; add citrus just before assembling.
10 Zero-Waste Wrap Ideas
- Citrus peels – Zest into salad dressings, marinades, or desserts.
- Greens stems – Blend into smoothies or pestos.
- Tortilla scraps – Bake into crispy tortilla chips for salads or snacks.
11 FAQ Section
Q1 – Can I use rotisserie chicken?
Absolutely! Makes it even quicker—just slice and add.
Q2 – Best tortillas for wraps?
Whole-grain or spinach wraps work great; gluten-free tortillas if needed.
Q3 – How do I prevent wraps from getting soggy?
Pat citrus segments dry and don’t overdress the greens.
Q4 – Can I make it vegetarian?
Yes! Substitute grilled tofu or tempeh strips for the chicken.
Q5 – Can I freeze these wraps?
Not recommended—fresh greens and citrus don’t freeze well.
12 Printable Recipe Card
Citrus Chicken Wrap (Chefsgiggle.com)
Yield 4 wraps | Prep time 10 min | Cook time 15 min
Ingredients: Chicken, greens, citrus, tortillas, lime vinaigrette.
Instructions: Grill chicken, toss salad, assemble wraps, roll and enjoy!
Nutrition: ≈420 kcal, 32g protein, 18g fat per wrap.
Need a fresh, portable, and protein-packed meal idea? Pin this Citrus Chicken Wrap recipe, tag your healthy eating crew, and visit Chefsgiggle.com for even more vibrant, on-the-go recipes—like Mediterranean Chickpea Wraps and Spicy Grilled Tofu Wraps. Share your favorite wrap fillings in the comments and let’s roll up something amazing!
Bright, juicy, and endlessly satisfying—wrap up your meal in style! 🌯🍊🥬
