FitGreek Yogurt Chicken Salad Wraps
A crunchy, tangy chicken salad bound with Greek yogurt instead of mayo, rolled into whole-wheat wraps. Prep the filling once and lunch is handled for four days.
Photo: U.S. Department of Agriculture via Wikimedia Commons, Public domain. Cropped and resized. The photo shows a similar dish and may differ from this exact recipe.
This is the lunch that keeps showing up in our fridge because it never gets boring. Poached chicken breast gets chopped small, then folded into plain Greek yogurt with Dijon, lemon, celery, red grapes and toasted almonds. The yogurt brings tang and body without the heaviness of a full jar of mayonnaise, and the grapes add a sweet pop that makes every bite interesting.
The real win is the workflow. You poach the chicken while you chop, mix everything in one bowl, and portion it into containers. Keep the tortillas separate and roll each wrap the morning you eat it, so nothing turns soggy by Thursday.
The method
- Place the chicken in a medium saucepan, cover with cold water by an inch, and add the bay leaf and salt. Bring to a gentle simmer over medium heat, then lower the heat so the water barely bubbles.
- Poach for 12 to 15 minutes, until the thickest part reads 165°F on an instant-read thermometer. Move the chicken to a cutting board and let it rest for 5 minutes so the juices settle.
- While the chicken cooks, toast the almonds in a dry skillet over medium heat for 3 to 4 minutes, shaking often, until golden and fragrant. Tip them onto a plate to cool.
- In a large bowl, whisk the yogurt, Dijon, lemon juice and pepper until smooth. Taste and add a pinch of salt if it needs it.
- Chop the rested chicken into small, even pieces about the size of a chickpea. Smaller pieces hold the dressing better and roll up more neatly.
- Fold the chicken, celery, grapes, almonds and herbs into the dressing until everything is evenly coated.
- Divide the filling among four airtight containers. When you are ready to eat, lay a tortilla flat, add a handful of greens and a quarter of the filling, fold in the sides and roll it up tight.
Coach notes
- Swap grapes for diced apple if that is what you have; both add crunch and sweetness.
- If the salad tightens up in the fridge, stir in a spoonful of yogurt or a squeeze of lemon before rolling.
- Pack the almonds in a separate small container if you like them extra crunchy on day four.
Store & reheat
The chicken salad keeps for up to 4 days in the fridge in sealed containers. Keep tortillas at room temperature and assemble wraps fresh. This filling does not freeze well because the yogurt separates when thawed.
*Protein per serving is a rough estimate based on typical ingredient values and will vary with the brands and portions you use. This recipe is for general cooking information and is not medical or nutrition advice. Check labels if you cook for anyone with allergies, and see our disclaimer.
