This chicken ranch wrap is the kind of meal you’ll actually look forward to eating. It’s packed with lean protein, crisp veggies, and a creamy ranch flavor that hits the spot without weighing you down. Each wrap is light on calories but big on texture and taste.

Make a few at once for easy lunches, or build them fresh in minutes. It’s fast, flexible, and great for busy days.

Jump to Recipe Card

Why This Recipe Works

Close-up detail shot: A sliced chicken ranch wrap seared to a light golden toast on the exterior, re

High protein, low calories: Lean chicken breast and high-protein tortillas keep you full without the calorie overload.
Great texture: Crunchy lettuce and juicy tomatoes balance the creamy ranch and tender chicken.
Meal prep friendly: The components store well and assemble quickly, so you can build fresh wraps all week.
Customizable: Swap veggies, tweak seasoning, or use Greek yogurt ranch to fit your goals.

What You’ll Need

Cooked chicken breast (2 cups shredded or chopped; rotisserie chicken works too)
High-protein tortillas (4 large, 70–110 calories each)
Romaine lettuce (2 cups, shredded)
Cherry tomatoes (1 cup, halved) or diced Roma
Red onion (1/4 cup, thinly sliced)
Cucumber (1/2 cup, thinly sliced or diced)
Light ranch dressing (1/3–1/2 cup, or Greek yogurt ranch)
Grated Parmesan or shredded reduced-fat cheddar (1/4 cup, optional)
Seasonings: salt, black pepper, garlic powder, dried dill or ranch seasoning blend
Fresh herbs (optional: chopped chives or parsley)
Lemon juice (1–2 teaspoons, optional for brightness)

How to Make It

Overhead cooking-process shot: Assembly scene of a warmed high-protein tortilla on a board with the

Season the chicken: Toss cooked chicken with a pinch of salt, pepper, garlic powder, and a little dried dill or ranch seasoning. Add a squeeze of lemon if you like it bright.
Mix with ranch: In a bowl, combine the chicken with light ranch.
Start with a small amount and add more until lightly coated—not dripping.
Prep the veggies: Shred the lettuce and slice the tomatoes, onion, and cucumber. Pat tomatoes and cucumber dry with a paper towel to avoid a soggy wrap.
Warm the tortillas: Briefly heat each tortilla in a dry skillet for 15–20 seconds per side. This makes them softer and easier to roll.
Assemble: Lay out a tortilla.
Add a bed of lettuce, then spoon on the chicken ranch mixture. Top with tomatoes, onion, cucumber, and a sprinkle of cheese or herbs if using.
Wrap it tight: Fold the sides in, then roll from the bottom up, keeping everything snug. If meal prepping, wrap in foil or parchment.
Optional sear: For a toasty exterior, place the wrap seam-side down in a hot skillet for 1–2 minutes per side.

Storage Instructions

Chicken ranch mix: Store in an airtight container for up to 3–4 days in the fridge.
Veggies: Keep prepped veggies in separate containers with a paper towel to absorb moisture.
Assembled wraps: Best eaten within 24 hours if fully assembled.
For longer storage, assemble right before eating.
Freezing: Not recommended due to fresh veggies and dairy-based dressing.

Why This is Good for You

Protein for satiety: Chicken and high-protein tortillas support muscle recovery and keep you full.
Lighter dressing options: Using light or Greek yogurt ranch cuts calories and adds extra protein.
Fiber and micronutrients: Lettuce, tomatoes, cucumber, and onion bring crunch, vitamins, and hydration.
Balanced meal: Carbs, lean protein, and a small amount of fat make this a steady-energy lunch.

Common Mistakes to Avoid

Overdressing the chicken: Too much ranch makes the wrap soggy and high-calorie. Lightly coat only.
Skipping the tortilla warm-up: Cold tortillas crack. A quick warm makes rolling easier.
Wet veggies: Moisture ruins texture.
Pat them dry before assembling.
Poor layering: Put lettuce down first as a moisture barrier to keep the tortilla intact.

Recipe Variations

Greek yogurt ranch: Mix plain Greek yogurt with ranch seasoning, lemon, and a splash of milk to thin.
Spicy buffalo ranch: Add hot sauce to the ranch and toss in sliced celery for crunch.
Avocado boost: Add a few slices of avocado or a light guacamole spread for healthy fats.
Veggie-loaded: Add shredded carrots, bell peppers, or spinach to increase volume and fiber.
Grilled flavor: Use grilled chicken seasoned with smoked paprika for a barbecue-style twist.
Low-carb wrap: Use a low-carb or lettuce wrap alternative if you prefer fewer carbs.

FAQ

Can I use rotisserie chicken?

Yes. Remove the skin, shred the breast meat, and season lightly before adding ranch to control salt and calories.

How many calories are in each wrap?

It varies by brand and portion, but most land around 300–400 calories with 30–40 grams of protein when using light ranch and high-protein tortillas.

Can I make this dairy-free?

Use a dairy-free ranch and skip the cheese. The wrap still tastes great with herbs and lemon for brightness.

What’s the best tortilla size?

Look for 8–10 inch high-protein tortillas.

They’re large enough to roll cleanly and hold everything in place.

How do I keep the wrap from getting soggy?

Dry your veggies, lightly coat the chicken, and place lettuce between the tortilla and wetter ingredients.

Wrapping Up

This High-Protein Chicken Ranch Wrap is quick, fresh, and perfect for meal prep. It delivers solid protein, plenty of crunch, and classic ranch flavor without piling on calories. Keep the components ready in the fridge, and you’re minutes away from a satisfying, healthy lunch any day of the week.