This is a cold-assembly wrap built around cooked chicken, celery, cilantro, and a light mayo dressing, rolled into a whole-wheat tortilla with fresh arugula. There is no cooking involved — just chopping, mixing, and rolling. The honest reason to make it: it takes 15 minutes, uses chicken you already have, and holds up well enough to pack for lunch without turning soggy.
Before you start
The one thing that actually matters here is how dry your chicken is before it goes into the bowl. Wet chicken — especially freshly poached or straight from a rotisserie container — will water down the mayo and make the filling loose. Pat the chicken dry with paper towels first, or let it sit uncovered on a plate for a few minutes. The second thing worth doing: warm the tortilla for 15 to 20 seconds in a dry pan or the microwave before you roll. A cold tortilla straight from the bag is stiff and will crack at the fold. A briefly warmed one rolls cleanly and stays sealed.
Smart swaps
- Arugula: The peppery bite is part of what makes this wrap interesting. Baby spinach works if that is what you have, but the flavour is milder. Skip the garnish of extra herbs on the plate — not worth the extra dish.
- Light olive oil mayo: Any standard mayonnaise works. Greek yogurt (plain, full-fat) is a reasonable swap if you want more protein and less fat — use the same quantity.
- Whole-wheat tortilla: A standard flour tortilla is fine. Low-carb or spinach wraps also work; just check the size, since smaller tortillas will need the filling split more carefully.
- Cilantro: If cilantro is not your thing, flat-leaf parsley gives a similar freshness without the polarising flavour.
Mistakes to avoid
- Overfilling the tortilla: It is tempting to pile in more filling, but a 10-inch tortilla has a firm limit. Too much and the wrap splits when you roll it. Stick to half the filling per wrap and pack any extra on the side.
- Adding the mayo too early if prepping ahead: If you are making this the night before, keep the mayo separate and mix it in the morning. Mayo mixed with celery overnight draws out moisture and the filling gets watery.
- Rolling from the wrong end: Fold the sides in first, then roll from the bottom up toward the open end. Rolling the other way means the sides pop open when you slice it.
- Cutting straight down instead of diagonally: A straight cut compresses the wrap and pushes filling out the ends. A diagonal cut keeps it intact and makes it easier to hold.
- Using chicken that is still warm: Warm chicken melts into the mayo and makes the filling greasy. Let it cool to room temperature — or use it straight from the fridge.
Keeping and reheating
This is a cold wrap and there is no reheating step. Assembled wraps keep in the fridge for up to 24 hours if wrapped tightly in foil or plastic wrap — beyond that the tortilla starts to soften noticeably. The filling on its own (without the arugula) keeps well for 2 days in a sealed container; add the arugula and roll when you are ready to eat. Freezing is not recommended — the mayo-based filling separates when thawed and the texture of the celery suffers. If you are packing this for lunch, wrap it in foil rather than plastic; foil holds the shape better and keeps it cooler longer.
Easy Chicken Salad Wrap (Ready in 15 Minutes)
Ingredients
- 4 ounces cooked chicken breast chopped into ½-inch cubes (rotisserie, grilled, or poached)
- 3 stalks celery washed and chopped into small pieces
- ⅓ cup fresh cilantro roughly chopped
- ¼ teaspoon freshly ground black pepper plus more to taste
- 1 tablespoon light mayonnaise (olive oil-based preferred)
- 1 cup fresh arugula
- 2 large whole-wheat tortillas (10-inch / 25cm)
- 1 pinch salt optional
Instructions
- Chop the cooked chicken breast into ½-inch (1cm) cubes and place them in a medium mixing bowl.
- Add the chopped celery and cilantro to the bowl with the chicken.
- Add 1 tablespoon of light mayonnaise and toss gently until everything is evenly coated.
- Season with freshly ground black pepper (and salt if desired) and mix once more.
- Lay a tortilla flat and spread ½ cup (10g) of arugula down the centre. Spoon half of the chicken salad filling on top of the arugula.
- Fold in the sides of the tortilla, then roll tightly from the bottom up to seal. Repeat with the second tortilla. Slice in half diagonally and serve immediately.
Nutrition
Your questions, answered
Can I use rotisserie chicken for this wrap?
Yes — rotisserie chicken is one of the best options for this recipe. Pull the breast meat, chop it into half-inch pieces, and pat it dry before mixing. Avoid using skin or heavily seasoned dark meat if you want a cleaner flavour, though dark meat works fine if that is what you have.
Can I make this wrap ahead of time?
You can, but with one adjustment: keep the arugula out until you are ready to eat. Arugula wilts quickly once it is in contact with the dressing. Roll the wrap without it, refrigerate for up to 24 hours, then tuck in the arugula just before serving or packing.
Is this wrap filling enough for lunch on its own?
For most adults, one wrap is a light lunch — the recipe makes two. If you need more substance, pair it with a handful of nuts, a piece of fruit, or some cut vegetables on the side rather than adding more filling to the wrap itself.
Can I swap the mayonnaise for something dairy-free or lower in fat?
The recipe is already dairy-free as written since standard mayonnaise contains no dairy. For a lower-fat option, plain full-fat Greek yogurt works as a direct swap in the same quantity and keeps the filling creamy without thinning it out.
If you liked this one
- Sweet and Tangy Grape Chicken Salad
- Sizzling Chicken Quesadillas
- Handmade Flour Tortillas
- Sizzling Street-Style Grilled Chicken Tacos
