You know those days when lunchtime sneaks up on you and you need something fast, fresh, and satisfying? That’s exactly why I fell in love with this grilled chicken wrap with lettuce and tomato. It’s my go-to when I’m rushing between work calls but still want something wholesome—no sad desk salads here! I first started making these wraps back in college when my tiny dorm kitchen limited my cooking options. Now, years later, it’s still my favorite quick meal. The crispy lettuce, juicy tomatoes, and perfectly seasoned chicken wrapped up in a warm tortilla? Absolute perfection. Plus, it’s so easy to customize—I’ve been known to sneak in some avocado when no one’s looking!
Why You’ll Love This Grilled Chicken Wrap with Lettuce and Tomato
Listen, I know we all need those “throw together and go” meals that don’t make us feel like we’re sacrificing flavor or nutrition. That’s why this grilled chicken wrap is my lunchtime hero—here’s why it’ll be yours too:
- Speed demon: From fridge to plate in 20 minutes flat. Perfect for when hunger strikes and patience is running low.
- Healthier than takeout: Lean protein, fresh veggies, and no mystery sauces—you know exactly what’s fueling your afternoon.
- Your wrap, your rules: Swap mayo for Greek yogurt, add pickled jalapeños, or throw in some bacon if you’re feeling fancy. I won’t judge!
- Meal prep MVP: Grill extra chicken on Sunday, and you’ve got lunch ready to roll (literally) all week. The lettuce stays crisp if you pack it separately.
Trust me, once you try this combo of smoky chicken, cool lettuce, and juicy tomato wrapped up in that warm tortilla, you’ll be hooked. It’s the kind of simple meal that tastes way more impressive than the effort required!
Ingredients for Grilled Chicken Wrap with Lettuce and Tomato
Okay, let’s gather our goodies! I like to separate my ingredients into two groups—one for the star of the show (the chicken) and one for everything that makes it a wrap. Trust me, doing this little organization trick saves so much time when you’re mid-recipe and covered in olive oil. Here’s exactly what you’ll need:
For the Chicken
- 1 lb boneless, skinless chicken breast – sliced into ½-inch strips (this size cooks fast and stays juicy)
- 1 tbsp olive oil – my secret for getting those beautiful grill marks
- 1 tsp salt – don’t skimp, this brings out all the flavors
- 1 tsp black pepper – freshly ground if you’ve got it
For the Wrap
- 2 large tortillas – I’m partial to flour tortillas, but use what you love
- 1 cup lettuce – shredded (iceberg for crunch or romaine for texture)
- 1 tomato – sliced thin (go for Roma tomatoes—they’re less watery)
- 2 tbsp mayonnaise – or swap for Greek yogurt if you’re feeling light
See? Nothing fancy, just fresh, simple ingredients that come together magically. Pro tip: If your chicken breasts are super thick, butterfly them first—it makes slicing into strips way easier and ensures even cooking. Now let’s get grilling!
How to Make Grilled Chicken Wrap with Lettuce and Tomato
Alright, let’s get cooking! I’ve made enough of these wraps to know that the magic happens when you follow a few simple but crucial steps. Don’t worry—I’ll walk you through everything so your wrap turns out perfect every time. Just grab your ingredients and let’s roll!
Step 1: Season and Grill the Chicken
First things first—let’s give that chicken some love. Pat your chicken strips dry (this helps them brown beautifully) and toss them with olive oil, salt, and pepper. I like to do this right on the cutting board—less cleanup! Heat your grill pan over medium-high heat until it’s nice and hot—you should see a little smoke. Add the chicken in a single layer and resist the urge to move it around. Cook for 5-6 minutes per side until you get those gorgeous grill marks and the internal temp hits 165°F. Pro tip: If you don’t have a thermometer, cut into the thickest piece—no pink means you’re good to go!
Step 2: Assemble the Wrap
While the chicken rests (trust me, this keeps it juicy), warm your tortillas in a dry pan for about 30 seconds per side—just until they’re pliable. Spread a thin layer of mayo on each tortilla, leaving about an inch border. Layer the lettuce and tomato first—this creates a barrier so the tortilla doesn’t get soggy. Top with chicken strips, then fold the sides in and roll tightly from the bottom up. Wrap it in parchment paper if you’re packing it to go—it holds everything together and makes for a mess-free lunch. Boom—you’ve just made a wrap that’ll put any takeout to shame!
See? Not so hard, right? And if you’re looking for more quick chicken ideas, check out this easy chicken rice dinner recipe that’s perfect for busy nights too!
Tips for the Perfect Grilled Chicken Wrap with Lettuce and Tomato
After making these wraps more times than I can count, I’ve picked up a few game-changing tricks that take them from good to “can I have your recipe?” amazing. Here are my can’t-live-without tips:
- Fresh is best: That bagged pre-shredded lettuce? Toss it (literally). Tear your lettuce by hand right before assembling—it stays crispier and tastes so much brighter. Same goes for slicing tomatoes fresh—it makes all the difference!
- Season aggressively: Chicken loves salt—don’t be shy! I always do a quick second sprinkle of salt and pepper after slicing the cooked chicken. Pro move: add a pinch of garlic powder to the mayo for extra flavor.
- Texture matters: HATE soggy wraps? Layer ingredients lettuce-tomato-chicken from bottom to top. The lettuce acts as a moisture barrier between the juicy tomatoes and your tortilla.
- Cheat sheet for extras: Got avocado? Mash it with lime juice and spread it under the mayo. Want cheese? A few shreds of sharp cheddar melted over the hot chicken before wrapping is *chef’s kiss*.
These little tweaks? They’re what turn a basic wrap into something you’ll crave. My husband still thinks I spend forever on lunch—little does he know these come together in minutes with these secrets!
Variations for Your Grilled Chicken Wrap
One of my favorite things about this wrap? It’s like a blank canvas for your cravings! Here are some easy twists I’ve fallen in love with over the years:
- Sauce swap: Ditch the mayo and try ranch dressing or a spicy sriracha mayo (just mix 1 tbsp mayo with ½ tsp sriracha—trust me on this).
- Bacon boost: Because everything’s better with bacon, right? Crumble two strips over the chicken before rolling—it adds that perfect salty crunch.
- Tortilla twist: Whole wheat or spinach tortillas add extra nutrients, while sun-dried tomato wraps make it feel fancy with zero extra effort.
The best part? You can mix and match these ideas to create your perfect wrap. My current obsession? Bacon + ranch + whole wheat—it’s like a handheld salad bar in the best possible way!
Serving Suggestions for Grilled Chicken Wrap with Lettuce and Tomato
Now that you’ve made this gorgeous grilled chicken wrap, let’s talk about turning it into a full meal! My absolute favorite pairing? A big handful of sweet potato fries—the sweetness plays so nicely with the smoky chicken. If I’m feeling fancy, I’ll whip up this avocado salad—it’s creamy, fresh, and balances the wrap perfectly. And drinks? An ice-cold lemonade hits the spot in summer, while a crisp sparkling water with lime makes everything feel fancier. Honestly though, these wraps are so satisfying they can totally stand alone when you’re in a hurry—no sides required!
Storage and Reheating Instructions
Okay, let’s talk leftovers—because let’s be real, sometimes we make extra just to have lunch ready for tomorrow! Here’s how I keep my wraps tasting fresh:
- Storage hack: Wrap tightly in foil or parchment paper (not plastic wrap—it makes everything soggy). The chicken stays good for 3 days in the fridge if stored separately from the veggies.
- Reheat like a pro: Unwrap and microwave the chicken for 30 seconds, then reassemble with fresh lettuce and tomato. Or pop the whole wrap (still wrapped in foil) in a 350°F oven for 10 minutes—the tortilla gets crispy again!
Pro tip: If you meal prepped chicken, store it with a damp paper towel on top—keeps it juicy without turning it into a science experiment. Now you’ve got no excuse for boring lunches!
Nutritional Information
Just a quick heads up—these nutritional estimates are based on the exact ingredients I used. Your numbers might vary slightly depending on your tortilla brand or how generous you are with the mayo! It’s a pretty balanced meal though—you’re getting lean protein from the chicken, vitamins from the fresh veggies, and just enough carbs to keep you going. As with all homemade food, consider these ballpark figures rather than lab-grade measurements. The most important thing? It’s delicious and makes you feel good—that’s the kind of nutrition I can get behind!
Frequently Asked Questions
Can I use pre-cooked chicken for these wraps?
Absolutely! I do this all the time when I’m really in a hurry. Just chop up leftover rotisserie chicken or use those pre-grilled strips from the store. Pro tip: Warm the chicken slightly before assembling—it makes the wrap taste fresher. And don’t forget to season it with a little extra salt and pepper since pre-cooked chicken can be bland.
How long do these wraps last in the fridge?
Honestly? They’re best eaten right away, but if you must store them, keep the components separate. The chicken will last 3-4 days refrigerated, but the assembled wrap gets soggy after about 12 hours. My trick? Pack everything in meal prep containers—chicken in one, veggies in another, tortillas wrapped in a damp paper towel. Assemble at lunchtime for that just-made crunch!
Can I freeze these grilled chicken wraps?
I wouldn’t recommend freezing the assembled wraps—the lettuce turns into a sad, wilted mess when thawed. But the grilled chicken freezes beautifully! Portion it into freezer bags (I do ½ lb portions) and it’ll keep for 2-3 months. Thaw overnight in the fridge, then warm gently before wrapping. Game changer for quick lunches!
What’s the best way to keep the tortilla from tearing when rolling?
Oh man, I’ve fought this battle too! First, make sure your tortillas are warm—cold ones crack. Second, don’t overstuff (hard, I know). Leave about 2 inches at the top when adding fillings. Roll from the bottom up, tucking in the sides as you go. If all else fails? A tiny smear of mayo along the edge acts like edible glue to seal it shut!
Grilled Chicken Wrap with Lettuce and Tomato
Ingredients
Equipment
Method
- Season the chicken strips with salt and pepper.
- Heat olive oil in a grill pan over medium heat. Cook the chicken for 5-6 minutes per side until fully cooked.
- Warm the tortillas in a dry pan for 30 seconds on each side.
- Spread mayonnaise on each tortilla. Add lettuce, tomato, and grilled chicken.
- Roll the tortillas tightly and serve.