Say goodbye to boring lunches with these Healthy Chicken Curry Wraps! Packed with tender chicken breasts, crunchy kale, and a blend of vibrant veggies like carrots and cucumbers, these wraps are the perfect way to step up your meal prep game. We’re adding a little twist with creamy Greek yogurt mixed with coconut cream and curry spices—because, let’s be real, plain chicken just won’t cut it. Toss in some caramelized red onions and quinoa for extra texture and flavor, and you’ve got yourself a wrap that’s not only filling but full of good stuff. Bonus? It’s gluten-free and seriously tasty!
Ingredients for Chicken Curry Wraps
- Cooked Skinless Boneless Chicken Breasts: Lean, juicy, and perfectly seasoned, these chicken breasts are the protein powerhouse of the wrap. They soak up all that curry flavor like a champ and make sure every bite is packed with deliciousness. Plus, it’s chicken—hard to mess that up, right?
- Kale: The super green that’s basically here to remind you that eating healthy can still taste amazing. Kale adds a nice, hearty crunch to your wrap and sneaks in a ton of nutrition while making everything look fancy. Bonus: it's great for layering so your wrap stays structured.
- Quinoa: This fluffy little grain is more than just a sidekick—it’s packed with protein, fiber, and texture that keeps you full and satisfied. Quinoa makes sure your wrap stays hearty without any of the heavy carbs, and it pairs perfectly with all the other fresh ingredients. It’s like the glue holding your meal prep together, but tastier.
- Carrots & Cucumbers: Crisp, crunchy, and full of freshness. These veggies add a burst of texture and sweetness that balance out the savory curry and smooth coconut cream. Plus, let’s be real—what’s a wrap without some crunch?
- Caramelized Red Onions: Sweet and savory, these caramelized onions are the flavor bomb you didn’t know your wrap needed. They add just the right amount of sweetness to complement the tangy yogurt and earthy quinoa, and give your meal that extra touch of “wow.”
- Plain Greek Yogurt: The cool, creamy element that ties everything together. The Greek yogurt brings a tangy bite and keeps the wrap from getting too heavy. It’s basically your curry’s best friend and adds a nice boost of protein on top of it all.
- Coconut Cream: Smooth, rich, and the MVP of creamy curry flavor. Coconut cream brings a silky texture and just the right amount of indulgence to the mix, making sure each bite is full of that irresistible curry sauce.
Frequently Asked Questions
- Can I use a different protein?
- Absolutely! If you’re not feeling the chicken, you can easily swap it out for something else like tofu, shrimp, or even leftover turkey. The flavors in this wrap are super flexible, so feel free to make it your own. Don’t be shy to try what’s in your fridge—this wrap is here to work with you!
- Can I make it dairy-free?
- Totally! Just swap out the Greek yogurt for a dairy-free option like coconut yogurt, and you’re all set. You’ll still get that creamy goodness in the sauce without the dairy. Coconut yogurt works especially well since it pairs great with the curry and coconut cream vibes already happening in the recipe.
- Do I need to use quinoa?
- Nope! If quinoa isn’t your thing or you don’t have any on hand, feel free to sub it with rice, couscous, or even cauliflower rice if you’re keeping things on the lighter side. The quinoa adds great texture and a little extra protein, but honestly, this wrap is forgiving—whatever grain (or no grain!) you use will taste just as good.
- How long can I store these wraps?
- These wraps are perfect for meal prep! You can store them in the fridge for 3-4 days, making them great for those grab-and-go lunches or dinners.
- Can I skip the caramelized onions?
- You could, but you’d be missing out on some serious flavor. The caramelized onions bring a sweet, savory kick that balances everything out in this wrap. But hey, if you’re pressed for time, raw onions can work too—they’ll still give that sharp oniony bite, just with less sweetness.
- Can I add more veggies?
- Heck yes! This wrap is your canvas. Feel free to toss in some bell peppers, spinach, or avocado for more flavor and crunch. The more veggies, the better—it’ll add more texture, color, and nutrition. Get creative and use what you have on hand!
- Can I use a tortilla instead of a wrap?
- For sure! Tortillas work just as well if you prefer a softer bite. Just make sure you’re using gluten-free tortillas if you’re sticking to the original recipe. This wrap is super adaptable, so go with what you love most.
- Is the coconut cream too sweet?
- Not at all! The coconut cream adds a rich, creamy texture without making the wrap taste like a dessert. It’s subtle and smooth, and when mixed with the curry, it gives you that perfect balance of creamy and spicy. It’s the secret ingredient that ties everything together!
- How spicy is the curry?
- The beauty of this recipe is that you control the heat! Want to sweat a little? Add more curry powder or even some chili flakes for an extra kick. Prefer to keep it mild? Just dial back the curry or leave out any extra heat. It’s all about your spice tolerance here—make it how you like it!
Tips and Tricks for Perfect Wraps
- Kale Magic: Kale can be a bit tough and bitter if you just toss it in raw. Give it a quick massage with a bit of olive oil and salt—it softens the leaves and mellows out the bitterness. Trust me, your teeth (and your taste buds) will thank you. It's a small step, but it makes a huge difference!
- Quinoa Tip: Quinoa is a bit of a superstar here, but it needs to be handled right. Cook it with a 1:2 ratio of quinoa to water, and when it’s done, fluff it with a fork to keep it from turning into a clumpy mess. Toss in a pinch of salt while cooking to give it that extra flavor kick.
- Caramelized Red Onions: Don’t rush the onions—low and slow is the way to go. Cook them on low heat until they turn sweet and golden brown. Patience here will reward you with a rich, deep flavor that takes these wraps to the next level. Bonus: Your kitchen will smell amazing!
- Prep Your Veggies: Slice your carrots and cucumbers nice and thin for that perfect crunch. You want texture in every bite, but nothing too chunky. Remember, you’re building a wrap, not an obstacle course for your jaw.
- Wrap Assembly: When it comes to putting it all together, the key is balance. Lay out your wrap, add a little of each ingredient, but don’t overstuff! If you cram too much in, the wrap will fall apart faster than your weekend plans. Keep it neat and tight for a clean roll-up.
- Storage: Wrap each one tightly in parchment paper or foil to keep everything snug. They’ll stay fresh in the fridge for up to 4 days, making them perfect for meal prep. Quick pro tip: store the sauce separately to avoid soggy wraps if you’re picky about texture.
- Customize to Your Taste: Feel free to swap out any veggies or even use a different protein if you want to switch things up. The beauty of this meal prep is how easily you can customize it—just make sure to keep the flavors balanced and fresh!
With these tricks in your back pocket, you’re all set to make some seriously tasty, healthy chicken curry wraps that’ll get you through the week. Easy, delicious, and perfect for lunch or dinner—these wraps are meal prep gold!
More Meal Prep Recipes!
- Whole30 Turkey Meatballs
- Mexican Bowl Meal Prep
- Teriyaki Chicken Meal Prep
- Sweet Chili Chicken Meal Prep
- Leftover Chicken Curry Meal Prep
- Creamy Garlic Parmesan Pasta Meal Prep
- Honey Garlic Lemon Pepper Chicken Thighs
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Recipe
Healthy Chicken Curry Wraps
Say goodbye to boring lunches with these Healthy Chicken Curry Wraps! Packed with tender chicken breasts, crunchy kale, and a blend of vibrant veggies like carrots and cucumbers, these wraps are the perfect way to step up your meal prep game.
Ingredients
Caramelized Onions
- 1 ½ cups red onion chopped
- 1 tablespoon olive oil
- 2 tablespoon balsamic vinegar
Curried Chicken
- 1 lb chicken breasts cooked, cubed
- 2 tablespoon coconut cream optional
- 1 ⅓ cup plain greek yogurt
- 1 tablespoon garlic powder
- 1-2 tablespoon yellow curry powder
Warps
- 5 wraps i used gluten-free
- 2 large carrots julienned
- ½ English cucumber julienned
- 1 ½ cups kale chopped
- ⅔ cup quinoa cooked
Instructions
Caramelized onions
Heat 1 tablespoon olive oil in a large frying pan. Cook the chopped red onion for 2-3 minutes over medium heat until it becomes translucent. Pour 2 tablespoon balsamic vinegar, cook for 1 more minute, constantly stirring. Transfer to a bowl, set aside.
Curried Chicken
In the same pan, heat 1 tablespoon olive oil and add the curry and garlic powder. Stir well and cook over medium heat for 30-45 seconds. Add the coconut cream and plain Greek yogurt, stir until well combined, then add the cubed cooked chicken.
Reduce the heat to medium-low and continue cooking for 5-6 minutes, stirring frequently.
Making the wraps
Lay your wrap on a plate or cutting board. Add julienned carrots, cucumbers, chopped kale, curried chicken, caramelized onion, and quinoa. Flip 2 opposing ends of the wrap toward the center, then roll it up. Make sure not to add too much of each ingredient, or else you will not be able to close it up properly.
If used for meal prepping, wrap each wrap with parchment paper or plastic wrap. Store in the fridge for up tp 4 days.
Recipe Notes
This recipe uses leftover chicken, but you could also marinate raw chicken overnight or for a couple of hours and use the sauce as the marinade instead. In this instance, simply cook the chicken as you normally would.
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