• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Kitchen Prep Blog

Easy Recipes with a Fresh Twist

  • Home
  • About Dianna
  • Recipe Index
  • Work With Me
    • Disclosure Policy
  • Contact
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Recipe Index
  • About Dianna
  • Work With Me
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Sandwiches & Burgers

    Healthy Chicken Wraps

    Published: Jan 7, 2022 · Modified: Apr 21, 2022 by thekitchenprep · This post may contain affiliate links ·

    Jump to Recipe Print Recipe

    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.

    Healthy Chicken Wraps on a white plate with arugula.

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

    This post may contain affiliate links, which means that, at no extra cost to you, I may earn a small commission if you click a link and purchase an item I’ve recommended. Thanks for your support in running this blog!

    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.
    Healthy Chicken Wraps on a white plate with some of the ingredients beside it.

    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.

    Healthy Chicken Wrap on a bed of arugula on a white plate, cut in half to show filling.

    FAQ's

    Can these healthy chicken wraps be made ahead?

    Yes! Feel free to assemble the wraps, then wrap them tightly in foil or plastic wrap and store in the fridge for up to 24 hours. Alternatively, the chicken mixture can be made ahead and stored in an airtight container in the refrigerator for up to 2 days in advance, and the wraps can be fully assembled just before eating. This will ensure that the shredded apple doesn't brown.

    What's a healthy wrap to eat?

    That really depends on your goals and dietary needs! I like whole wheat wraps, but if you're looking for a low-carb option, you can try using a collard leaf as a wrap, or try out some of the more low-carb options available at most grocery stores. For gluten-free options, try cassava flour or almond flour wraps.

    How long does cooked chicken last in the fridge?

    Pre-cooked chicken can be stored safely in an airtight container in the refrigerator or 3-4 days.

    What is the best way to cook chicken for meal prep?

    The options are virtually endless! I like to season chicken breasts with salt and any other seasoning blends that strike my fancy and either grill or cook in a skillet. Both of these options only take about 5-7 minutes on each side (depending on the thickness of the chicken breast). Just make sure you cook your chicken to an internal temperature of 165°F.

    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.
    Healthy Chicken Wraps cut in half and placed on a bed of arugula on a white plate.

    Honey-Dijon Chicken Quinoa Wraps with Apple Slaw

    The Kitchen Prep
    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.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Course Lunch, Sandwiches & Burgers
    Cuisine American
    Servings 2 wraps

    Ingredients
      

    • 1 cup cooked chicken shredded
    • 1 cup cooked quinoa
    • 2 tablespoons chopped walnuts
    • 2 whole wheat wraps
    • 1 cup arugula
    • ½ cup shredded green apple tossed with 1 teaspoon lemon juice to prevent browning

    For Honey-Dijon Vinaigrette

    • ¼ cup olive oil
    • 2 tablespoons fresh lemon juice
    • 1 tablespoon Dijon mustard
    • 1 tablespoon honey
    • ¼ teaspoon sea salt

    Instructions
     

    Make 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.

    Make Wraps

    • In a medium bowl, toss the cooked, shredded chicken, cooked quinoa and chopped walnuts together.
    • Drizzle vinaigrette (as much or as little as you'd like) over the mixture and mix to coat.
    • Place a whole wheat 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.

    Notes

    To Make Ahead: Assemble the wraps, then wrap them tightly in foil or plastic wrap and store in the fridge for up to 24 hours. Alternatively, the chicken mixture can be made ahead and stored in an airtight container in the refrigerator for up to 2 days in advance, and the wraps can be fully assembled just before eating.
    Variations: 
    • 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.
    « Grilled Chicken Wraps with Peach-Ginger Chutney
    Tanghulu »

    Reader Interactions

    Comments

    1. Lindsey Tagle says

      February 26, 2014 at 6:52 pm

      Love this list and your post...every time I eat quinoa I think of you...so stinkin' messy 🙂

      Reply
    2. thekitchenprep says

      February 26, 2014 at 7:03 pm

      @Lindsey - I always think of you, too! I have had many a mess-making quinoa experience in my kitchen. Tricky little things! 😉

      Reply
    3. Katie says

      February 26, 2014 at 10:30 pm

      Awe thanks Dianna! I'm so glad we've been able to meet in real life, and totally wish you lived closer, because I know we would hang out a whole heck of a lot more. And it's so funny that you talk about seeing your friends go from the partier dancing on tables to now changing diapers. Touche my friend. This wrap sounds amazing. How about you drive up and make these for me once the bambino is here? 😉 j/k. They look divine. I can't wait to dig in!

      Reply
    4. Caroline @ chocolate & carrots says

      February 28, 2014 at 12:13 pm

      Such a beautiful and healthy meal idea! I love the strips of apples in it. Yum!

      Reply
    5. Anonymous says

      March 01, 2014 at 11:11 pm

      This dish looks delicious - I'll try it for lunch tomorrow. I love your writing and photos and the way you all came together to honor my niece, Katie. She has always been extra special to our family and has found her soul mate in Jon. We all can't wait to celebrate the arrival of their little one! 🙂
      Aunt Diane

      Reply
    6. Leslie says

      March 03, 2014 at 2:28 am

      Oh my goodness....I am loving everything about this little wrap, especially the apples!

      Reply
    7. CookTheStory says

      March 03, 2014 at 2:37 pm

      This is such a great protein-filled sandwich. You're right, it's perfect for a new mama. Thanks so much for joining with us to celebrate Katie!

      Reply
    8. JulieD says

      March 06, 2014 at 9:34 pm

      This looks sooo good, Dianna! Thanks so much for joining in!! 🙂

      Reply

    Trackbacks

    1. Overnight Oatmeal says:
      September 2, 2016 at 1:12 pm

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply
    2. One Pot Mexican Chicken and Rice - Yellow Bliss Road says:
      May 11, 2017 at 9:00 pm

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply
    3. Printable Baby Whale Themed Cards and Project Life Mini Album » Simply Kelly Designs says:
      May 19, 2017 at 1:23 pm

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply
    4. Italian Style Stir Fry says:
      July 4, 2017 at 11:23 am

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply
    5. Crock Pot Fajitas with Chicken and Quinoa - The Dinner-Mom says:
      September 12, 2017 at 9:07 pm

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply
    6. Buffalo Chicken Stuffed Peppers Recipe: - Cook the Story says:
      September 25, 2017 at 2:37 pm

      […] Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep […]

      Reply
    7. Quick Pesto Parmesan Chicken Salad says:
      October 6, 2017 at 8:37 am

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply
    8. Individual Tortilla Caprese Pizzas • a farmgirl's dabbles says:
      December 1, 2017 at 11:59 am

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply
    9. Apricot Chicken Recipe It's Incredibly Simple and Tasty! says:
      December 27, 2017 at 9:40 pm

      […] Pot Fajitas with Chicken and Quinoa from The Dinner-Mom Overnight Oatmeal from The Hungry Housewife Honey-Dijon Chicken, Apple & Quinoa Wraps from The Kitchen Prep Slow Cooker Italian Chicken Soup from The Lemon Bowl Slow Cooker Pulled Pork […]

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi! I'm Dianna. I used to think cooking had to be complicated to be good, so I never considered it "my thing." Now I know that's far from true, and my mission is to create & share easy, mouthwatering recipes - from weeknight dinners to simple bites for entertaining - that anyone can make! Join me in my South Florida kitchen and let's get cooking!

    More about me →

    Popular

    • Fork and knife cutting into a stuffed cubanelle pepper.
      Stuffed Italian-Style Cubanelle Peppers
    • Benedictine Spread for Kentucky Derby in a white bowl with a piece of pumpernickel toast in the foreground slathered with spread.
      Benedictine Spread - A Derby Classic
    • Close up of Italian Easter Cookies on a light blue platter.
      Italian Love Knot Cookies
    • A large skillet filled with Creamy Mushroom & Chicken Sausage Florentine Pasta with a yellow and white striped dish towel underneath.
      Creamy Mushroom & Chicken Sausage Florentine Pasta

    As Seen In

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclosure Policy

    Subscribe

    • Sign Up! and get recipes delivered to your inbox.

    Contact

    • Contact
    • Work with Me

    Copyright © 2023 · The Kitchen Prep ·