Description
These Pesto Chicken Tzatziki Salad Wraps are a light yet flavorful option, featuring juicy pesto-marinated chicken, crisp greens, and a cool, tangy tzatziki sauce, all wrapped in a soft tortilla. It’s a refreshing and healthy meal that’s perfect for lunch or dinner.
Ingredients
For the Pesto Chicken:
- 2 large chicken breasts (boneless, skinless)
- ¼ cup basil pesto (store-bought or homemade)
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Tzatziki Sauce:
- 1 cup Greek yogurt (full-fat or low-fat)
- 1 cucumber, finely grated or chopped
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
- Salt and pepper to taste
For the Salad Wraps:
- 4 large flour tortillas or lettuce leaves (for a low-carb option)
- 2 cups mixed greens (e.g., spinach, arugula, or romaine)
- 1 small red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ avocado, sliced
- 1 tablespoon olive oil (for drizzling)
- Fresh lemon wedges (optional, for serving)
Instructions
Start by marinating the chicken breasts. In a small bowl, mix the basil pesto with olive oil, salt, and pepper. Coat the chicken breasts evenly with the pesto mixture, making sure both sides are well-covered. For the best flavor, marinate the chicken for 10-15 minutes. If you have extra time, you can marinate it for up to an hour in the fridge.
Once the chicken is marinated, heat a grill pan or skillet over medium-high heat. Cook the chicken for about 6-8 minutes per side, or until the internal temperature reaches 165°F (75°C). You can check with a meat thermometer or cut into the thickest part of the chicken to ensure it’s fully cooked.
Let the chicken rest for a few minutes before slicing it into thin strips or bite-sized pieces. This helps keep the chicken juicy.
While the chicken is cooking, prepare the tzatziki sauce. In a medium mixing bowl, combine the Greek yogurt, grated cucumber, olive oil, lemon juice, minced garlic, and fresh dill. Stir until smooth. Season with salt and pepper to taste. If the sauce is too thick, you can add a small amount of water or extra lemon juice to reach your desired consistency.
Once the tzatziki is ready, cover the bowl and refrigerate it until you’re ready to assemble the wraps. This will allow the flavors to meld together, enhancing the taste of the sauce.
While the chicken and tzatziki sauce are being prepared, you can assemble the salad ingredients. Slice the cherry tomatoes, red onion, and avocado. Wash and dry the mixed greens, and if using tortillas, warm them up in a dry skillet for a few seconds on each side to make them pliable. If you prefer to use lettuce leaves for a low-carb option, select large, sturdy leaves like Romaine or iceberg.
To assemble the wraps, start by laying a tortilla or lettuce leaf flat on a clean surface. Place a generous amount of mixed greens in the center of the wrap. Top the greens with a few slices of pesto chicken, then add the sliced tomatoes, red onion, and avocado.
Drizzle a spoonful of tzatziki sauce over the chicken and vegetables. For extra flavor, drizzle a small amount of olive oil and squeeze a fresh lemon wedge over the wrap before folding it up.
Carefully fold in the sides of the tortilla or lettuce leaf and roll it up tightly, ensuring the filling stays secure.
Once your wraps are assembled, cut them in half diagonally for a nice presentation, and serve immediately. If desired, serve with extra tzatziki sauce on the side for dipping or as a garnish. You can also pair the wraps with a side of roasted potatoes, a simple green salad, or fresh fruit.
- Prep Time: 15 minutes
- Cook Time: 15-20 minutes
Nutrition
- Calories: 350-450 kcal
- Fat: 15-25g
- Carbohydrates: 20-30g
- Protein: 30-35g