Chicken Tzatziki Wraps
These chicken tzatziki wraps are a quick and filling lunch you can make in just over 20 minutes. Just season the chicken with salt and pepper, since the homemade tzatziki adds plenty of garlic, lemon, and dill flavour. For extra crunch, add sliced cucumber, tomatoes, and iceberg lettuce. This recipe makes three wraps, each with 47.6g of protein.
Nutrition Nutrition per portion
- Calories 421kcal 99kcal
- Fat 8.5g 2.0g
- Carbs 40.7g 9.6g
- Protein 47.6g 11.2g
- Fibre 3.0g 0.7g
Ingredients
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
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Why I Like this Recipe
I prefer to keep the chicken seasoning simple and let the tzatziki provide most of the flavour. The sauce is easy to taste and adjust before filling the wraps, especially if the garlic is strong. With 47.6g of protein per wrap, these are great for planning a filling lunch.
Tips and Variations
- Make sure to squeeze the grated cucumber well so the tzatziki stays thick.
- Warm the wraps for a short time before filling them. This makes them easier to roll.
- If you like, use wholemeal wraps of an equivalent size. Just keep in mind the nutrition will be different.
- If you want a milder sauce, start with one garlic clove and add more if you like.
- You can swap dried dill for chopped fresh dill. Add as much as you like to taste.
- Add thinly sliced red onion if you want a sharper flavour.
- Try using shredded cos lettuce instead of iceberg if you prefer.
- For a bread-free option, put the filling in a bowl and spoon the tzatziki on top. The nutrition will be different.
Meal Storage
Let the cooked chicken cool quickly, then refrigerate it within 2 hours in an airtight container at 0 to 5°C. Store the tzatziki and vegetables in separate containers and use everything within 2 days, or sooner if any ingredient’s use-by date is earlier. Put the wraps together just before eating so the tortillas stay firm.
Freezer tips
Freeze the cooled, cooked chicken in portions in airtight containers for up to 3 months for best quality. Keep the tzatziki and salad fresh, since freezing can make them watery.
Defrost the cooked chicken in the fridge overnight. Use it within 24 hours of thawing.
Frequently Asked Questions
Yes. You can prepare the chicken, tzatziki, and salad ahead of time. Store them separately in the fridge and follow the storage advice above. Fill the wraps just before eating so the tortillas stay firm.
Cucumber releases a lot of liquid, so squeeze it well after grating. Use thick Greek yoghurt, since runny yoghurt will make the sauce thinner.
Yes. Skinless roast chicken works well as long as it has been cooled and stored properly. The 420g in the ingredient list is for raw chicken, so use the cooked equivalent instead of 420g of cooked meat. Nutrition will vary depending on the chicken you use.
Yes. Add chopped fresh dill to taste. The teaspoon in the ingredient list is for dried dill, so use it as a guide for flavour instead of an exact amount.
Yes. Use certified gluten-free wraps and check the labels on the other ingredients. Nutrition will depend on the wraps that you pick.
Closing Note
These high-protein, low-fat wraps take about 22 minutes to make, including the homemade tzatziki, so you don’t need to plan much ahead for lunch. For something different, try chicken wraps with sun-dried tomatoes and mozzarella.
- 💪 High Protein
- 🪶 Low Fat
- ⏱️ Ready in 30
- 🌓 Partially Freezer Friendly
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