These chicken and sundried tomato wraps are a vibrant, satisfying meal perfect for busy weekdays or picnics. Tender seasoned chicken pairs with the sweet-tangy punch of sundried tomatoes in a soft tortilla with a creamy herby spread. They’re versatile, easy to customize, and a guaranteed crowd-pleaser for lunch or a light dinner.
Craving a delicious Chicken and Sundried Tomato Wraps? You've come to the right spot! From Savory Combo Recipes favorites to amazing Breakfast & Brunch recipes, there's something here for everyone.
Why You’ll Love This Chicken and Sundried Tomato Wraps
- Bold, satisfying flavor: Sundried tomatoes add umami depth that pairs beautifully with savory chicken and creamy sauce.
- Meal prep friendly: Make the filling ahead for quick assembly when you’re on the go.
- Easy to customize: Swap greens or add crunch to suit your taste.
- Quick & minimal cleanup: Uses just one skillet and a bowl for maximum flavor with little mess.
Ingredients & Tools
- 2 large boneless, skinless chicken breasts (about 450 g)
- 1 tbsp olive oil
- 1 tsp dried oregano
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ cup (about 75 g) sundried tomatoes in oil, drained and chopped
- ⅓ cup (80 g) cream cheese, softened
- ¼ cup (60 g) Greek yogurt or mayonnaise
- 1 tbsp fresh lemon juice
- 2 tbsp fresh parsley, finely chopped
- 4 large flour tortillas or wraps
- 2 large handfuls fresh baby spinach or mixed greens
- Salt and black pepper, to taste
Notes: Use sundried tomatoes in oil for best flavor and plumpness. Fresh lemon juice brightens the filling and balances richness.
Tools: A large skillet, mixing bowl, sharp knife, and cutting board.
Nutrition (per serving)
| Calories: | 420 kcal |
| Protein: | 32 g |
| Fat: | 18 g |
| Carbs: | 32 g |
| Fiber: | 4 g |
Serves: 4 | Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Before You Start: Tips & Ingredient Notes
- Can I use pre-cooked chicken? Absolutely! Leftover rotisserie chicken or grilled chicken works wonderfully here. You’ll need about 2.5 to 3 cups of shredded cooked chicken. Just skip the cooking step and mix it directly with the other ingredients.
- What’s the best way to chop sundried tomatoes? If they’re a little sticky, a trick is to drizzle a tiny bit of the oil from the jar onto your knife—it helps prevent sticking. Chop them into small, bite-sized pieces so they distribute evenly throughout the filling.
- Is the creamy base flexible? Yes, the cream cheese and Greek yogurt/mayo combo creates a lovely, tangy creaminess. You can use all cream cheese for a richer result, or all Greek yogurt for a lighter, protein-packed version. Both work great.
- How do I prevent soggy wraps? The key is to make sure your chicken mixture isn’t too warm when you assemble. Let it cool for at least 10-15 minutes. Also, creating a “barrier” layer of spinach between the tortilla and the filling helps a lot.
How to Make Chicken and Sundried Tomato Wraps
Step 1: Start by preparing your chicken. Pat the chicken breasts dry with a paper towel and season both sides generously with salt, black pepper, dried oregano, garlic powder, and onion powder. This simple spice blend will create a fantastic savory base for your wraps.
Step 2: Heat the olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the chicken breasts. Cook for about 6-7 minutes per side, or until they are golden brown on the outside and cooked through (the internal temperature should reach 165°F or 74°C). You’ll notice a lovely, fragrant aroma from the herbs as they cook.
Step 3: Transfer the cooked chicken to a cutting board and let it rest for at least 5 minutes. This is crucial for keeping the chicken juicy. While it rests, you can use this time to chop your sundried tomatoes and fresh parsley. Don’t wash the skillet just yet if there are browned bits—those are flavor gold!
Step 4: Using two forks or your hands, shred the rested chicken into bite-sized pieces. I find that pulling it apart rather than chopping it gives the best texture for the wrap filling. Place all the shredded chicken into a medium-sized mixing bowl.
Step 5: To the bowl with the chicken, add the chopped sundried tomatoes, softened cream cheese, Greek yogurt (or mayo), fresh lemon juice, and chopped parsley. Now, mix everything together until it’s thoroughly combined. The cream cheese might be a little stubborn at first, but keep folding—it will come together into a cohesive, creamy mixture.
Step 6: Taste the filling and adjust the seasoning. Does it need more salt? A bit more pepper? Maybe another squeeze of lemon? This is your chance to make it perfect. Once you’re happy, you can let the mixture cool completely if you have time, which makes for a neater wrap.
Step 7: To assemble, lay a tortilla flat on your work surface. Place a generous handful of fresh spinach in the center, leaving about a 2-inch border at the bottom. This spinach layer acts as a moisture barrier. Then, spoon a quarter of the chicken mixture in a horizontal line on top of the spinach.
Step 8: Now for the wrapping technique: fold the bottom flap of the tortilla up and over the filling, then fold in the two sides. Roll it up tightly from the bottom to form a secure bundle. If you’re taking these on the go, you can wrap them tightly in parchment paper or foil, twisting the ends to keep everything in place.
Storage & Freshness Guide
- Fridge: Store filling in an airtight container for up to 3 days; assembled wraps hold for 1 day if tightly wrapped.
- Freezer: Freeze filling for up to 1 month; thaw in fridge before use. Wraps don’t freeze well due to tortilla texture.
- Reviving: If wraps soften, crisp in a dry skillet or unwrap and enjoy as a salad over fresh greens.
Serving Suggestions
Complementary Dishes
- A simple side salad — A light mix of crisp romaine, cucumber, and red onion with a lemony vinaigrette provides a fresh, crunchy counterpoint to the rich, savory wrap.
- Oven-baked sweet potato fries — Their natural sweetness is a fantastic companion to the tangy sundried tomatoes, and they add a fun, finger-food element to the meal.
- A bowl of tomato soup — For the ultimate cozy, comforting lunch, dunk your wrap into a warm, creamy tomato soup. The flavors harmonize beautifully.
Drinks
- Iced green tea with lemon — Its clean, slightly bitter notes help cut through the creaminess of the filling and refresh your palate between bites.
- A crisp Pinot Grigio — If you’re enjoying this for a relaxed dinner, a glass of chilled, acidic white wine complements the Mediterranean flavors perfectly.
- Sparkling water with a twist — A simple, bubbly drink with a slice of lime or lemon keeps things light and fizzy, making the meal feel even more refreshing.
Something Sweet
- Lemon sorbet — A scoop of bright, tart sorbet is the perfect palate cleanser and a light, refreshing way to end a meal centered around these flavorful wraps.
- Almond biscotti — Their nutty crunch and not-too-sweet profile are ideal for dipping into a post-lunch coffee without feeling overly heavy.
- Dark chocolate-covered orange peel — The bitter dark chocolate and zesty citrus offer a sophisticated, small sweet bite that echoes the vibrant notes in the wraps.
Top Mistakes to Avoid
- Mistake: Overfilling the tortilla. It’s so tempting to pack in as much filling as possible, but this almost guarantees a burst wrap. A little goes a long way—aim for a modest, log-shaped portion that you can roll securely.
- Mistake: Using cold, stiff cream cheese. If your cream cheese is straight from the fridge, it will be impossible to mix smoothly into the chicken and will result in clumpy filling. Let it sit on the counter for 20-30 minutes to soften.
- Mistake: Assembling with hot filling. I’ve messed this up before too… the steam from the warm chicken will make the tortilla soft, soggy, and prone to tearing. Always let the mixture cool to at least room temperature.
- Mistake: Skipping the resting time for the chicken. Slicing or shredding the chicken immediately after cooking lets all those precious juices run out, leaving you with drier meat. A brief rest is non-negotiable for juiciness.
Expert Tips
- Tip: Warm your tortillas. Briefly heating your tortillas in a dry skillet or for 15 seconds in the microwave makes them much more pliable and less likely to crack when you roll them. It’s a total game-changer.
- Tip: Add a textural crunch. For an extra dimension, stir in some toasted pine nuts or chopped walnuts into the chicken mixture right before assembling. The nutty crunch against the creamy filling is incredible.
- Tip: Make it a pasta salad. Have a little leftover filling? Thin it out with a splash of olive oil or more yogurt and toss it with some cooled pasta for a fantastic, no-cook pasta salad the next day.
- Tip: Get a tighter roll with parchment paper. For a truly secure, deli-style wrap, place your filling on the tortilla, then place it all on a sheet of parchment paper. Use the paper to help you roll it up tightly, then twist the ends.
FAQs
Can I make these wraps ahead of time?
Yes, you definitely can! The filling can be stored in an airtight container in the fridge for up to 3 days. For best results, I’d recommend assembling the wraps no more than a few hours before you plan to eat them to prevent the tortilla from getting soggy. If you do need to make them a full day ahead, wrap them very tightly in parchment paper and then foil, and keep them chilled. The spinach barrier really helps here.
What’s a good substitute for sundried tomatoes?
If you don’t have sundried tomatoes, you can use roasted red peppers for a different but equally delicious sweet and smoky flavor. Another option is to use a couple of tablespoons of a strong, flavorful pesto mixed into the filling. It won’t be the same, but it will still be packed with great taste.
How can I make this recipe vegetarian?
It’s an easy swap! Instead of chicken, use two 15-ounce cans of chickpeas, drained, rinsed, and lightly mashed with a fork. You still get that great texture and protein. Keep all the other ingredients the same—the creamy, tangy sauce and sundried tomatoes are the real stars anyway.
My filling seems a bit dry. How can I fix it?
No worries, this happens! Simply add another tablespoon of Greek yogurt, mayonnaise, or even a drizzle of the oil from the sundried tomato jar. Mix it in until you reach your desired consistency. The goal is a moist, cohesive mixture that holds together but isn’t runny.
Can I use a different type of tortilla?
Of course. Whole wheat, spinach, or low-carb tortillas all work well. Just be aware that some alternative wraps, like coconut or almond flour-based ones, can be more fragile and may tear more easily. Gently warming them is even more important with these varieties.
Chicken And Sundried Tomato Wraps
Make delicious Chicken and Sundried Tomato Wraps in just 30 minutes! Perfect for lunch or a light dinner. Get the easy, step-by-step recipe here.
Ingredients
For the Wraps
-
2 large boneless, skinless chicken breasts (about 450 g)
-
1 tbsp olive oil
-
1 tsp dried oregano
-
½ tsp garlic powder
-
½ tsp onion powder
-
½ cup sundried tomatoes in oil (drained and chopped, about 75 g)
-
⅓ cup cream cheese (softened, 80 g)
-
¼ cup Greek yogurt or mayonnaise (60 g)
-
1 tbsp fresh lemon juice
-
2 tbsp fresh parsley (finely chopped)
-
4 large flour tortillas or wraps
-
2 large handfuls fresh baby spinach or mixed greens
-
Salt and black pepper (to taste)
Instructions
-
Start by preparing your chicken. Pat the chicken breasts dry with a paper towel and season both sides generously with salt, black pepper, dried oregano, garlic powder, and onion powder.01
-
Heat the olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the chicken breasts. Cook for about 6-7 minutes per side, or until they are golden brown on the outside and cooked through (the internal temperature should reach 165°F or 74°C).02
-
Transfer the cooked chicken to a cutting board and let it rest for at least 5 minutes. While it rests, you can use this time to chop your sundried tomatoes and fresh parsley.03
-
Using two forks or your hands, shred the rested chicken into bite-sized pieces. Place all the shredded chicken into a medium-sized mixing bowl.04
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To the bowl with the chicken, add the chopped sundried tomatoes, softened cream cheese, Greek yogurt (or mayo), fresh lemon juice, and chopped parsley. Mix everything together until it’s thoroughly combined.05
-
Taste the filling and adjust the seasoning. Once you’re happy, you can let the mixture cool completely if you have time, which makes for a neater wrap.06
-
To assemble, lay a tortilla flat on your work surface. Place a generous handful of fresh spinach in the center, leaving about a 2-inch border at the bottom. Then, spoon a quarter of the chicken mixture in a horizontal line on top of the spinach.07
-
Fold the bottom flap of the tortilla up and over the filling, then fold in the two sides. Roll it up tightly from the bottom to form a secure bundle.08
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