This healthy chicken salad wrap recipe is a dream come true. I’ve always loved chicken salad and wraps. My mother loves to cook for me. One hot ,balmy mid-western July day she invited me over for dinner. I am weight conscious; a real girly girl.
Healthy chicken salad memories
My mother likes to make salads or veggies for me. But on this day she chose an inviting chicken salad wrap. I sat out on her patio overlooking a gorgeous, floral garden. We had girl talk while sipping on fresh squeezed lemonade. She disappeared for awhile and I soaked in the sun and the aroma from the luscious flowers. She came out carrying a plate with a chicken salad wrap that was to die for. It was zesty and light with tomatoes and red onion among other veggies. I was pleasantly surprised that it did not contain mayonnaise but instead sour cream and plain yogurt. Most chicken salad recipes call for mayonnaise and that is so boring.
As the sunset, my mom and I continued to talk. My daughter is a full-fledged picky eater. She came over with my husband to enjoy time with the grandparents. She said in a tiny voice,” I’m hungry” ,even though she had eaten two hours prior to arrival. I told her about the delicious chicken salad wrap. She agreed to try it. She loved it. I could not believe it! She usually wants popcorn chicken or grilled cheese. The chicken salad wrap is truly an ideal meal for summer days and summer nights. It is so nice to have family time and enjoy this delight.
Thinking about the low calorie, low carb chicken salad wrap, I often imagine myself sitting on that patio sipping lemonade . I also remember my little girl and how fascinated something so healthy could taste so good. It a shame that summer has to say goodbye.
Most chicken salad sandwiches consist of some common ingredients. They include:
- Mayonnaise or salad dressing
- Sometimes grapes
In most cases, one sandwich would be around 500 calories. This isn’t too bad but what if we could do better? What if we could reduce the number of calories and carbohydrates while also packing on the protein? Now that would be a meal!
Intro to healthy chicken salad wrap 101
The first thing we can address is the bread. Most bread is high in calories and carbs. While I do not preach removing bread completely, I do try to limit its use when possible. The second thing we can replace is the mayo. While mayo is fairly low in calories, carbohydrates and fat, there is very little protein. For this reason, I like to use plain Greek yogurt since the protein levels are quite high. I also add a little sour cream for the tang and hot brown mustard to spicy it up a bit.
For addition flavor I like a little cilantro and fresh chimes. There’s just something about the combination. Maybe it’s the crisp, clean taste and aroma that they create. Mmmmm! It’s making me hungry just describing it. Some spinach around the outer edge give it a little more crunch.
When combined with the yogurt and sour cream the balsamic vinaigrette salad dressing has an almost citrus or acidic taste. It really is a great complement to the overall flavor profile.
The last part of the construction is provolone. My husband calls me”The Cheese Bandit” because of my obsession with all things cheese. He’ll go buy cheese at the store and the next morning his cheese has been abducted during the night. He will say, “The cheese bandit has struck again!”
Wash it down with ice cold drink
As I mentioned earlier, my mother would serve her chicken salad with fresh squeezed lemonade in the summertime. I still love an ice cold glass with my chicken salad wraps but a nice pinot grigio or chardonnay is an excellent compliment to this wonderful dish.
- 3 Flatout light flatbread
- 3 cans of canned chicken, drained and rinsed
- 2 tablespoons of red onion
- 2 celery sticks finely chopped
- 2 tsp of greek yogurt
- 2tsp of sour cream
- 2 tablespoons of diced tomato
- 1 tablespoon of chopped cilantro
- ½ tablespoon of chopped chives
- 1 tsp of spicy brown mustard
- 1 pinch of salt
- 1 pinch of black pepper
- 1 tablespoon of balsamic vinaigrette salad dressing
- 1 slice of provolone cheese
- In a bowl, combine red onion, celery, tomato, yogurt, sour cream, cilantro, chives, salt, pepper, spicy brown mustard and salad dressing.
- Stir thoroughly.
- Drain and rinse the canned chicken.
- Incorporate and stir the chicken into the mixture.
- Using a Flatout flatbread top with spinach and cheese.
- Top with chicken salad mixture.
- Fold opposing ends of the flatbread in about a ½ inch and then roll from the other side.
- Slice and server