I received a lot of requests for healthier recipes on Salt & Baker. I heard you, so here you go! These healthy chicken wraps are loaded with spinach, chicken (of course), avocado, tomatoes, pepper jack cheese. To top it off we add a cilantro lime greek yogurt sauce. YUM! Healthy and delicious (just how I like it). A Healthy Chicken Wrap on a baking sheet, tied up with string.

Eating healthy can be a struggle. We don’t want to eat healthy at the sacrifice of flavor and taste. Gosh, if we did that healthy eating habits would never last! When I eat something I want it to be DANG good!

So here’s a great chicken wrap recipe that tastes good. It’s one you can make for lunch or dinner. But seriously, it’s perfect to take to work if you wanted.

It’s a wrap so you can eat it cold, but sometimes I like to warm up the chicken so that the cheese gets a bit melty. Or another alternative would be to heat a skillet over medium heat and place the wrap on the skillet for 1-2 minutes per side. This will crisp up the tortilla and warm up the cheese on the inside. Not necessary but good!

I can’t resist melty gooey cheese! It’s a problem.

Back to the wraps, you’re going to love them! They take 5 minutes to assemble and 3-4 minutes to make the greek yogurt sauce, so a total of 9 minutes max. Not bad if you ask me! PLUS this wrap has a lot of protein which means you’ll stay feeling full for longer. 🙌🏼

Ingredients needed for chicken wraps

  • Wheat tortillas
  • Rotisserie chicken – I buy the one from Costco (makes my life so much easier).
  • Spinach
  • Avocado – I LOVE avocado so I usually go a bit overboard with this fruit.
  • Tomato – also love tomatoes, so I add extras on mine as well.
  • Pepper Jack Cheese – you can use mozzarella cheese or a Mexican blend cheese as well.

A wheat tortilla topped with spinach, chicken, and sliced tomatoes.

Ingredients needed for Cilantro Lime Sauce

  • Cilantro – freshly chopped.
  • Greek yogurt – plain!
  • Lime juice – about 1 lime will do that trick.
  • Cumin – adds a bit of Mexican flare.
  • Salt & pepper for seasoning.

To make the sauce, whisk all of the ingredients together in a bowl. Store leftovers in the refrigerator.

A bowl of cilantro lime greek yogurt dressing.

Assembling the Wraps

To assemble the Chicken Wraps simply layer all of the ingredients on a wheat tortilla.

This recipe will make 4 servings.

A whole wheat tortilla topped with spinach, shredded chicken, sliced tomatoes, avocado, and shredded cheese.

If you like this healthy chicken wrap recipe make sure you check out these:

A bite taken out of a Healthy Chicken Wrap.

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Healthy Chicken Wraps with Cilantro Lime Sauce

Servings 4 servings
Healthy, filling, and delicious!
5 from 1 vote
Prep Time 10 minutes
Total Time 10 minutes


  • 4 wheat tortillas
  • 2 cups rotisserie chicken
  • 1 cup spinach
  • 2 avocados sliced
  • 1 large tomato sliced (can use several small tomatoes if you'd like).
  • 1 cup pepper jack cheese grated
  • salt and pepper to taste

Cilantro Lime Sauce

  • 1/4 cup cilantro chopped
  • 1/2 cup plain greek yogurt
  • 1 lime juiced
  • 1/4 teaspoon ground cumin can add more for added flavor (I would taste as you go).


Make the Cilantro Lime Sauce

  • To a small bowl whisk the cilantro, Greek yogurt, lime juice, and cumin. Set aside.
  • Divide the ingredients amongst 4 tortillas. Then layer on the tortilla the spinach, chicken, avocado, tomato, and pepper jack cheese. Top with a spoonful of the cilantro sauce. Top with some salt and pepper to taste. Roll up. Eat warm or cold. 


Can also heat a skillet over medium heat and place the wrap on the skillet for 1-2 minutes per side. This will crisp up the tortilla and warm up the cheese on the inside. Not necessary but good!


Calories: 533kcalCarbohydrates: 36gProtein: 32gFat: 31gSaturated Fat: 10gCholesterol: 81mgSodium: 659mgPotassium: 876mgFiber: 11gSugar: 5gVitamin A: 1537IUVitamin C: 24mgCalcium: 358mgIron: 3mg
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