Healthy Chicken Wraps

Honey-Dijon Chicken Quinoa Wraps with Apple Slaw! These nourishing, healthy chicken wraps are packed with quinoa, walnuts & a tart, crunchy apple slaw. A great make-ahead lunch or pack & go meal for picnics and busy days.

This post was originally published on February 26, 2014 and updated on January 10, 2022.

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There is a phase of life where, if lunch isn't almost instant, pre-made or handed to you through a drive-thru window, it's probably not happening.

If you are nodding your head saying, "Yep, sounds about right.", then I've got good news: These Honey-Dijon Chicken Quinoa Wraps with Apple Slaw are the answer! You don't have to sacrifice time or quality to get a nourishing bite that can be prepped ahead of time, comes together in minutes and is actually satisfying and delicious.

Shredded chicken (make at home or pick up in rotisserie from from the deli - the choice is yours!) and quinoa are combined, then tossed in a tangy vinaigrette before being served up with spicy arugula, crunchy walnuts and a tart green apple slaw in these healthy chicken wraps.

Can't get enough wrap recipes? Check out my Grilled Chicken Wraps with Peach-Ginger Chutney, Portobello Fajita Wraps, & Grilled Greek Shrimp Pitas!

This recipe is naturally dairy-free and can be made gluten-free and vegan. (See Variations & Substitutions section below.)

Jump to:

• Ingredients
• Instructions
• FAQ's
• Variations & Substitutions
• Honey-Dijon Chicken Quinoa Wraps with Apple Slaw

Ingredients

• Cooked, shredded chicken breast. Cook up some chicken breasts on the grill, stovetop, in the oven or air fryer over the weekend to use during the week, or pick up a rotisserie chicken at the grocery store!
• Cooked quinoa. Quinoa is a great ingredient to prep and have on hand during the week, but if you don't have time to cook your own, many grocery stores now sell frozen, cooked quinoa that can quickly be zapped in the microwave.
• Green apple. The tart, juicy flavor and satisfying crunch of apple adds a delicious element to these healthy chicken wraps! You can use a box grater or a mandolin to shred the apple into a "slaw".
• Walnuts. Add a little crunch and healthy fats to your wrap with a handful of chopped walnuts or your favorite nut. Have nut allergies? Just omit.
• Arugula. I love the little spicy bite that arugula adds to this chicken wrap, but feel free to use your favorite leafy greens.
• Whole wheat wraps. Make sure to find wraps that are large and pliable. If they're brittle, pop them in the microwave for 10 seconds covered with a damp paper towel to help them loosen up.
• Vinaigrette. I make my own simple vinaigrette using Dijon mustard, honey, lemon juice and olive oil, but you can also skip this step if desired and use your favorite store-bought vinaigrette.

Instructions

The key to making these healthy chicken wraps quick and easy is to either have the elements prepped ahead of time, or using shortcuts like rotisserie chicken and frozen quinoa, as cooking those two ingredients takes the longest.

Otherwise, this recipe is all about assembly, and that can be done in a snap! Here's how I make them:

Make the vinaigrette: Combine the olive oil, lemon juice, Dijon mustard, honey and sea salt by whisking together in a small bowl or placing in a jar with a tight fitting lid and shaking until emulsified. Set aside.

Tip: Switch up the flavors in this wrap and cut down prep time by using your favorite store-bought vinaigrette. I think a raspberry, honey mustard or balsamic vinaigrette would all work great here!

Next, toss the shredded chicken, cooked quinoa and chopped walnuts together in a medium bowl. Pour vinaigrette (as much or as little as you'd like) over the mixture and mix to coat.

Place a wrap on a plate. Top each wrap with a bed of the arugula. Divide the chicken mixture evenly between each wrap. Top each wrap with the shredded apple mixture.

Carefully roll up the wraps and secure with a toothpick.

Tip: Are your wraps not super flexible? Cover them with a damp paper towel and microwave them for about 10 seconds. This will help make them more pliable and easier to fold.

FAQ's

Variations & Substitutions

Try these variations to mix things up:

• Asian-Inspired Healthy Chicken Wrap: Use spinach instead of arugula, cabbage slaw for shredded apple, and peanuts or sliced almonds for walnuts. Toss with a soy-sesame vinaigrette.
• Greek-Inspired Healthy Chicken Wrap: Use spinach instead of arugula, shredded cucumber for shredded apple, and add chickpeas and feta. Toss with Greek vinaigrette.
• Mexican-Inspired Healthy Chicken Wrap: Use mixed greens or spinach instead of arugula, pico de gallo instead of shredded apple and add black or pinto beans. Toss with cumin or cilantro vinaigrette.

Diet-Specific Substitutions:

• Vegan: Use plant-based chicken substitute instead of regular chicken.
• Gluten-Free: Use gluten-free wraps or a collard leaf wrap in place of regular wraps.
• Nut-Free: Omit walnuts.