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High Protein Ranch Chicken Wraps - Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2–3 cups cooked chicken breast, shredded or chopped (rotisserie, grilled, or poached)
  • 4 large tortillas (whole wheat, high-protein, or low-carb wraps)
  • 1 cup Greek yogurt (2% or fat-free)
  • 2–3 tablespoons ranch seasoning (store-bought packet or homemade)
  • 1 tablespoon lemon juice or apple cider vinegar
  • 1 teaspoon Dijon mustard (optional, for a little tang)
  • 1–2 tablespoons water or milk to thin the dressing, as needed
  • 1 cup shredded romaine or iceberg lettuce
  • 1 medium tomato, diced (or 1 cup halved cherry tomatoes)
  • 1 small cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup shredded cheddar or Monterey Jack (optional)
  • Salt and black pepper, to taste
  • Olive oil spray or 1 teaspoon olive oil (if searing chicken fresh)

Method
 

  1. Cook or prep the chicken: If using raw chicken breast, season lightly with salt and pepper. Sear in a lightly oiled skillet over medium heat, 5–7 minutes per side until cooked through (165°F/74°C). Let rest, then chop or shred. If using rotisserie chicken, remove skin and shred the breast meat.
  2. Make the ranch dressing: In a bowl, whisk Greek yogurt, ranch seasoning, lemon juice, and Dijon. Add a splash of water or milk until it’s creamy and spreadable. Adjust salt and pepper to taste.
  3. Toss the chicken: In a large bowl, combine the chicken with about half of the ranch dressing. Stir to coat. Add more dressing if you like it creamier, reserving a little for drizzling.
  4. Prep the veggies: Shred the lettuce and dice the tomato and cucumber. Slice the red onion thin so it doesn’t overpower.
  5. Warm the tortillas: Heat each tortilla in a dry skillet for 10–15 seconds per side, or microwave under a damp paper towel for 20 seconds. Warm tortillas roll without tearing.
  6. Assemble the wraps: Lay a tortilla flat. Add a layer of lettuce, then a generous scoop of ranch chicken. Top with tomato, cucumber, and onion. Sprinkle cheese if using. Drizzle a bit of extra ranch.
  7. Roll it tight: Fold the sides inward, then roll from the bottom up into a snug wrap. For a grilled finish, place seam-side down in a hot skillet or panini press for 1–2 minutes per side until lightly crisp.
  8. Serve: Slice in half on the diagonal. Add cracked black pepper or a squeeze of lemon if you like a fresh pop.