Chopped Salad Wrap
Bright, fresh, and irresistibly flavorful, this Chopped Salad Wrap recipe combines the best of nutrient-packed vegetables, tender chopped chicken, and tangy feta cheese all rolled up in a soft flour tortilla. With crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, and red bell pepper, this wrap is tossed in zesty Italian dressing for a burst of Mediterranean-inspired flavor. Perfect for meal prep or busy weeknights, this no-cook dish comes together in just 15 minutes and makes a healthy, grab-and-go lunch or dinner option. Packed with protein, vibrant colors, and textures, these wraps are a delicious mix of wholesome ingredients and bold taste.
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Recipe Information
Ingredients
- 4 large flour tortillas
- 2 cups romaine lettuce
- 1 cup cherry tomatoes
- 1 cucumber
- 1 red bell pepper
- 0.25 red onion
- 0.5 cup feta cheese, crumbled
- 0.25 cup black olives, sliced
- 1 cup chicken breast, cooked and chopped
- 0.25 cup Italian dressing
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash and dry all produce. Chop the romaine lettuce into small bite-sized pieces and set aside.
Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion.
In a large mixing bowl, combine the chopped romaine, tomatoes, cucumber, bell pepper, red onion, feta cheese, black olives, and cooked chicken breast.
Drizzle the Italian dressing over the salad mixture and sprinkle with salt and black pepper to taste. Toss thoroughly to ensure everything is coated evenly.
Lay a tortilla flat on a clean surface. Spoon about 1 cup of the salad mixture into the center of the tortilla.
Fold in the sides of the tortilla, then roll it tightly from the bottom to form a wrap. Repeat with the remaining tortillas and salad mixture.
Slice each wrap in half diagonally for easy serving. Serve immediately or wrap tightly in foil for a convenient grab-and-go meal.
Nutrition Facts
Calories |
434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 1123 mg | 49% | |
| Total Carbohydrate | 44.4 g | 16% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 6.1 g | ||
| Protein | 28.5 g | 57% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 163 mg | 13% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 509 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
