Chicken Salad Wraps (High-Protein Recipe) | Eati

- Cooked chicken - Lettuce - Greek yogurt or light dressing - Celery - Onion - Herbs - Wraps (tortillas or lettuce wraps) - Salt and pepper

1. Chop celery and onion finely. 2. Mix chicken with Greek yogurt (or light dressing), herbs, salt, and pepper. 3. Fold in chopped celery and adjust seasoning. 4. Add lettuce to wraps and spoon in the chicken salad. 5. Roll up, portion as desired, and log your serving in Eati.

Calories: 350 kcal per serving (estimated) Fat: 15.6g Protein: 29g Tip: choose lighter wraps or lettuce wraps to keep calories controlled.

Classic chicken salad uses mayonnaise as the binder — a single half-cup of mayo adds ~780 calories and 88g of fat to a recipe. Swapping in plain non-fat Greek yogurt transforms the macros without sacrificing creaminess. Mayo vs Greek yogurt per 1/2 cup: • Full-fat mayo: 780 cal, 0g protein, 88g fat. • Light mayo: 400 cal, 0g protein, 40g fat. • Non-fat Greek yogurt: 65 cal, 12g protein, 0g fat. Using 1/2 cup Greek yogurt instead of mayo saves 715 calories and adds 12g of protein per batch. Across 4 servings, that's 180 fewer calories and 3 extra grams of protein per wrap — a massive win. The trick to not tasting yogurt: • Add 1 tsp of dijon mustard — cuts the tang. • Add 1/2 tsp of honey or a pinch of sugar — balances acidity. • Add 1 tbsp of light mayo — bridges the flavor without adding many calories. • Salt + black pepper + lemon juice enhance the chicken flavor. See high-protein low-calorie foods for more protein swaps that drop calories.

The wrap you choose significantly affects the final macros. Here's a breakdown: Lowest calorie (0–50 cal): • Large lettuce leaves (romaine, butter, iceberg) — virtually no calories, crunchy. • Collard green leaves (blanched briefly) — ~15 cal each, huge and sturdy. Low calorie (60–120 cal): • Cassava wraps (Siete) — 70 cal, gluten-free. • Whole-wheat 8-inch tortilla — 100 cal. • Spinach or tomato wraps (low-carb brands) — 90–110 cal. • Mission Carb Balance — 80 cal, 15g protein from added wheat. • Joseph's Lavash — 90 cal, high in protein. Moderate calorie (140–200 cal): • Regular 10-inch flour tortilla — 180–220 cal. • Whole grain thick wraps — 160–200 cal. • Pita or flatbread — 150–250 cal. Higher calorie (250+ cal): • 12-inch burrito-size tortilla — 290–330 cal. • Ciabatta or baguette — 250–350 cal. Practical tip: Use half a large tortilla (~100 cal) instead of a whole one to get wrap texture at half the calories. Or go lettuce wrap on weekdays and regular tortilla on weekends. Use a calorie calculator to decide which wrap fits your target.

Eating the same chicken salad every day for a week gets old. Here are 5 flavor profiles using the same base recipe: 1. Classic (base recipe): Greek yogurt + celery + onion + dijon mustard + salt, pepper, parsley. Neutral, pairs with anything. 2. Mediterranean: Base + chopped kalamata olives + sun-dried tomatoes + 1 tbsp crumbled feta + fresh basil. Pairs beautifully with whole-wheat pita or cucumber slices. 3. Curried: Base + 1 tsp curry powder + 1/4 tsp cumin + 1 tbsp golden raisins + 1 tbsp toasted almonds. Great with butter lettuce or spinach wraps. 4. Buffalo ranch: Base + 1 tbsp hot sauce + 1/2 tsp ranch seasoning + diced celery + blue cheese crumbles (optional). Perfect for lettuce wraps. 5. Apple walnut: Base + 1 diced apple + 2 tbsp chopped walnuts + 1 tsp honey + fresh thyme. Slightly sweeter, excellent in a spinach wrap. Each variation changes calories by 20–80 per serving. For kids or picky eaters, the classic and apple walnut versions usually win. Track variations in Eati to lock in your favorite macros.

Chicken salad is one of the most meal-prep-friendly foods — but only if you handle it right. Bulk cooking the chicken: • Poach 2 lbs of chicken breast in salted water for 15 min (most tender). • Or bake at 400°F for 22 min (fast and convenient). • Or slow cook on low for 4 hours (easiest). • Shred while warm — much easier than cold. Mixing strategy: • Mix chicken with yogurt, herbs, and seasonings. • Don't add crunchy ingredients (celery, apple, lettuce) until serving — they wilt and release water. • Store crunchy add-ins in separate containers. Storage: • Fridge: 3–4 days in airtight container. • Freezer: Not recommended — Greek yogurt separates on thawing. Assemble wraps at eating time: • Build wraps 10 minutes before eating to prevent sogginess. • For packed lunches, pack chicken salad, wrap, and lettuce in separate containers and assemble at your desk. Food safety: • Keep below 40°F; chicken salad at room temp for more than 2 hours should be discarded. • Use ice packs in a lunch bag for 4+ hour commutes. • Never leave in a hot car. For more meal prep tips, see how to track calories correctly and how to lose weight without starving.