Build Your Own Wrap Recipe

Warm tortilla

If desired, warm the gluten-free tortilla for 10–15 seconds per side in a dry skillet over medium heat or brush lightly with the optional 1 tsp olive oil and warm 20–30 seconds per side. Warming improves pliability and prevents cracking.

Wash and prepare vegetables. Rinse mixed salad greens and spin dry or pat with paper towel. Dice 1/2 tomato into small wedges or 1/4-inch dice. Slice 1/4 cucumber into thin rounds or matchsticks. Thinly slice enough red onion to yield about 1 tablespoon. Combine prepared veggies in a small bowl and set aside.

If you already have cooked grilled chicken, slice it thinly into strips totaling about 120 g (4 oz). If cooking from raw: season one 4–5 oz chicken breast with a pinch of salt and pepper, heat a skillet over medium-high heat with 1 tsp oil, cook 4–5 minutes per side until internal temperature reaches 74°C (165°F). Rest 3 minutes, then thinly slice.

Make the sauce

In a small bowl combine 2 tbsp Greek yogurt, 1 tsp mayonnaise, 1 tsp lemon juice, 1/2 tsp Dijon mustard, 1/4 tsp salt and 1/8 tsp black pepper. Whisk until smooth and taste; adjust salt, lemon or mustard to preference. For a thinner sauce, add 1/2 tsp water and whisk.

Assemble extras: have the sauce ready in a spoonable amount and set aside any extra olive oil used for warming.

Lay the warmed tortilla flat on a clean surface. Spread 1–2 tablespoons of the prepared sauce in the center of the tortilla, leaving a 1-inch border at the edges.

Place the mixed greens directly on top of the sauce, using about 1 cup. Add the sliced grilled chicken (all 120 g) in a single layer over the greens.

Arrange the diced tomato, cucumber slices, and thin red onion on top of the chicken so ingredients are roughly centered and even.

Optional: drizzle 1/2 teaspoon additional sauce or a few drops of lemon juice over the filling for brightness.

To fold: fold the bottom edge of the tortilla up over the filling, then fold both sides inward and continue rolling away from you to form a snug wrap. If needed, secure with a toothpick or cut in half on the bias.

Serve immediately while the tortilla is warm and ingredients are fresh. If packing for later, wrap tightly in parchment or foil and keep refrigerated; consume within 24 hours.