Sweet and Tangy Chicken Wrap


Customize these healthy chicken sandwiches to fit your taste by opting for a spinach, multigrain, tomato, or whole wheat tortilla.

Sweet and Tangy Chicken Wrap
Photo: Blaine Moats
Prep Time:
20 mins
Chill Time:
1 hr
Total Time:
1 hr 20 mins
2 sandwiches


  • ¼ cup plain fat-free Greek yogurt

  • 1 tablespoon honey

  • ¼ teaspoon freshly ground black pepper

  • teaspoon garlic powder

  • 1 ½ cup chopped rotisserie chicken, white meat only (6 ounces)

  • 2 8-inch whole wheat tortillas

  • 1 ½ cup baby spinach leaves or mixed baby greens

  • 2 tablespoon very thinly sliced red onion

  • 2 sweet or dill lengthwise sandwich pickle slices or 8 regular slices

  • 2 tablespoon pomegranate seeds (optional)


  1. In a medium bowl stir together yogurt, honey, pepper, and garlic powder. Add chicken; toss gently to coat. Cover and chill for at least 1 hour.

  2. Lay desired wraps on a cutting board. Arrange the spinach evenly over the top three-quarters of each wrap. Layer evenly with onion and pickles. Divide chicken mixture between wraps. Sprinkle with pomegranate seeds, if desired. Fold up the bottom quarter of each wrap then fold in the sides. Roll up each into a burrito shape. Cut sandwich in half. Secure each half with a toothpick. Serve immediately or wrap tightly in plastic wrap and refrigerate until serving time.


For variety, select from several healthful wrap options, such as whole wheat pita, multigrain tortillas, corn-flour-blend tortillas, flatbread, and crepes. For added nutrition, try flax seed and blue corn tortillas or ancient-grain wraps. Fat-free tortillas are available as well.

To tote:

Wrap sandwich tightly. Always pack your lunch in a cooler or insulated container, if possible. Keep food cold by including freezer packs, a sealed bag with ice, or a frozen beverage. Once you arrive at your destination, store food in a cool place. If possible, keep it in a refrigerator. If no refrigerator is available, store the lunch out of the sun and away from heat.

Nutrition Facts (per serving)

381 Calories
7g Fat
48g Carbs
34g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 381
% Daily Value *
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 95mg 32%
Sodium 890mg 39%
Total Carbohydrate 48g 17%
Total Sugars 11g
Protein 34g
Vitamin C 13.4mg 67%
Calcium 113mg 9%
Iron 4mg 22%
Potassium 401mg 9%
Folate, total 113.7mcg
Vitamin B-12 0.3mcg
Vitamin B-6 0.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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