Sun-Dried Tomato Chicken Salad Wraps
Quick, protein-packed wraps filled with creamy sun-dried tomato chicken salad—perfect for lunch or light dinner. Cooked chicken breast combines with tangy mayonnaise and yogurt, brightened by lemon juice, fresh thyme, capers, and the deep umami of jarred sun-dried tomatoes in oil. The salad's herbaceous, slightly briny profile contrasts beautifully with crisp lettuce and soft flatbread. This version skips heavy cooking; it's ideal for meal prep or weeknight meals when you need something fast but satisfying. The sun-dried tomato oil does double duty as both ingredient and dressing base, adding richness without extra fat. Great for anyone seeking a lighter alternative to mayo-heavy chicken salads, these wraps work equally well as a casual lunch, picnic item, or light protein-forward dinner side.
Ingredients
- 4 ounces jarred herb-marinated sun-dried tomatoes, choppedroasted red peppers1:1Sweeterless umami; omit some oil if using jarred peppers.
- 2 tablespoons sun-dried tomato oil, from the jar
- lemon juice, from half a lemon
- fresh thyme leaves, from 3-4 sprigs
- 1 tablespoon capers, chopped
- ½ cup mayonnaiseGreek yogurt1:1dairyhigh_proteinadds dairy
Reduces fat and adds tang; use all yogurt if desired
Full guide → - ½ cup plain yogurt
- ½ teaspoon salt
- 3 cups diced cooked chicken breastscooked turkey breast1:1poultry
Leaner, milder flavor.
- 6 leaves lettuce
- 6 flatbread wrapslarge lettuce leavesnullLower-carb wrapping option; handle carefully.
Instructions
- 1
Combine the sun-dried tomatoes, sun-dried tomato oil, lemon juice, thyme leaves, and capers in a large bowl.
- 2
Stir in the mayonnaise and yogurt until well combined.
- 3
Add the salt and fold in the diced cooked chicken.
- 4
Lay out each flatbread wrap and place a lettuce leaf on the surface.
- 5
Spoon approximately one-third cup of the chicken salad onto one end of each wrap.
- 6
Roll the wrap tightly around the filling, tucking in the sides as you go.
- 7
Slice each wrap in half and serve.
Tips
Make the chicken salad up to 2 days ahead and store in an airtight container. Assemble wraps right before eating to prevent them from becoming soggy.
Use good-quality jarred sun-dried tomatoes packed in oil, as they provide both flavor and the dressing base. Avoid those packed in just brine, which lack richness.
Shred or finely dice the chicken rather than using large chunks for easier rolling and more even distribution throughout each bite.
Good to Know
Store the mixed chicken salad in an airtight container in the refrigerator for up to 2 days. Do not assemble wraps more than 2 hours ahead, as bread will absorb moisture and become soggy.
Prepare the chicken salad filling entirely ahead and refrigerate. Assemble wraps within 2 hours of serving for best texture.
Serve immediately after assembly, halved and arranged on a plate. Pairs well with a side salad, chips, or fresh fruit.
Common Mistakes
Do not assemble wraps too far in advance to avoid soggy flatbread from moisture in the filling.
Do not skip the lettuce leaf as a barrier between wrap and filling; it prevents sogginess and adds structure.
Substitutions
Dairy-Free Swaps
Reduces fat and adds tang; use all yogurt if desired
Full guide →General Alternatives
Leaner, milder flavor.
FAQ
Can I make this salad ahead for meal prep?
Yes. Mix the chicken salad and store it in an airtight container for up to 2 days. Assemble wraps no more than 2 hours before eating to keep the flatbread from absorbing excess moisture and becoming soggy.
Can I use rotisserie chicken instead of cooking my own?
Absolutely. Shred or finely dice store-bought rotisserie chicken for convenience. Use about 3 cups of diced meat. This saves prep time without sacrificing flavor.
What if I don't have sun-dried tomato oil?
Substitute an equal amount of olive oil and add a pinch more salt to compensate for lost herb flavor from the oil. Alternatively, use jarred roasted red peppers in oil for a different but equally delicious wrap.