These wraps bring bold Southwest flavor to your weekly routine without a lot of fuss. Juicy spiced chicken, crunchy veggies, and a tangy cilantro lime yogurt sauce come together in a hearty wrap that actually keeps well. They’re perfect for meal prep, office lunches, or a quick family dinner.
The ingredients are simple, the steps are easy, and the result tastes like something you’d order at a café. Make a batch on Sunday and you’re set for the week.
Why This Recipe Works
- Balanced flavors: Chili-lime chicken, sweet corn, creamy avocado, and cool yogurt sauce deliver a satisfying bite.
- Great texture: Crisp romaine and peppers contrast the tender chicken and soft tortilla.
- Meal prep friendly: The sauce is yogurt-based, which holds up better than mayo in the fridge.
- Fast cooking: Chicken cooks quickly on the stovetop or grill, and the rest is just assembly.
- Customizable: Swap proteins, adjust heat, or use what you have on hand.
Shopping List
- Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs
- Tortillas: 6–8 large flour tortillas (10-inch) or whole wheat wraps
- Veggies: 2 cups chopped romaine, 1 red bell pepper (thinly sliced), 1 cup canned corn (drained), 1/2 small red onion (thinly sliced), 1 avocado (sliced)
- Cheese (optional): 1 cup shredded pepper jack or cheddar
- Black beans (optional): 1 cup cooked or canned, rinsed and drained
- Fresh cilantro: 1 bunch
- Limes: 2–3, plus extra wedges for serving
- Greek yogurt: 1 cup (plain, full-fat or 2%)
- Pantry spices: Chili powder, ground cumin, smoked paprika, garlic powder, onion powder, salt, black pepper, red pepper flakes (optional)
- Olive oil: For cooking and sauce
- Honey or agave: 1–2 teaspoons for the sauce
- Garlic: 1 clove for the sauce
How to Make It
- Make the spice rub: In a small bowl, mix 1.5 teaspoons chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Add a pinch of red pepper flakes if you like heat.
- Season the chicken: Pat chicken dry.
Drizzle with 1 tablespoon olive oil and coat evenly with the spice rub.
- Cook the chicken: Heat a skillet or grill pan over medium-high. Cook 5–6 minutes per side (thighs may need a touch longer) until the internal temperature reaches 165°F (74°C). Rest for 5 minutes, then slice into thin strips.
- Mix the cilantro lime yogurt sauce: In a bowl, combine 1 cup Greek yogurt, 1/2 cup chopped cilantro, zest and juice of 1 lime, 1 small grated or minced garlic clove, 1 teaspoon honey, 1 tablespoon olive oil, and 1/4 teaspoon salt.
Adjust lime and salt to taste.
- Prep the fillings: Chop romaine, slice bell pepper and onion, drain corn and beans, and slice avocado. Keep components separate if meal prepping.
- Warm the tortillas: Briefly heat each tortilla in a dry skillet for 15–20 seconds per side to make them pliable.
- Assemble: Spread 2 tablespoons of sauce on each tortilla. Layer romaine, chicken, peppers, corn, onion, black beans (if using), avocado, and a sprinkle of cheese.
- Wrap it tight: Fold in the sides, then roll from the bottom into a snug wrap.
For meal prep, wrap in parchment and then foil, or place seam-side down in containers.
- Optional crisp: For a café-style finish, sear the wrapped tortilla seam-side down in a lightly oiled skillet 1–2 minutes per side.
How to Store
- Meal prep containers: Store wraps in airtight containers up to 3 days in the fridge. For best texture, add avocado the day you eat.
- Keep sauce separate: If storing more than 24 hours, pack the yogurt sauce in a small container and add just before eating.
- Reheating: Enjoy cold, or warm in a skillet over medium heat 3–4 minutes per side. Avoid microwaving with avocado inside.
- Freezing: Not recommended due to fresh veggies and yogurt-based sauce.
Benefits of This Recipe
- High protein, balanced carbs: Keeps you full without feeling heavy.
- Lighter sauce: Greek yogurt adds creaminess and protein with less fat than mayo or sour cream.
- Budget-friendly: Uses everyday ingredients and stretches into multiple meals.
- Quick cleanup: One pan for chicken, one bowl for sauce.
What Not to Do
- Don’t skip resting the chicken: Slicing too soon leads to dry, tough meat.
- Don’t overload the wrap: Too much filling makes it messy and likely to tear.
- Don’t add soggy ingredients early: Wet lettuce or overripe avocado can make the tortilla soggy.
Pat veggies dry.
- Don’t under-season: The flavors should pop. Taste and adjust salt, lime, and spices.
Variations You Can Try
- Spicy chipotle: Blend a chipotle pepper in adobo into the yogurt sauce for heat and smokiness.
- Vegetarian: Swap chicken for roasted sweet potato or grilled portobello and extra black beans.
- Low-carb: Use low-carb tortillas or large collard greens/romaine leaves as wraps.
- Steak or shrimp: Use the same spice mix on flank steak or shrimp; adjust cooking time.
- Corn salsa twist: Mix corn, cilantro, lime, and a pinch of salt for a quick salsa layer.
- Dairy-free: Use a dairy-free yogurt for the sauce or a simple olive oil-lime vinaigrette.
FAQ
Can I cook the chicken in the oven?
Yes. Bake at 425°F (220°C) for 16–20 minutes depending on thickness, until the internal temperature reaches 165°F.
Let it rest before slicing.
What tortillas work best?
Large flour tortillas are the easiest to fold and hold up well for meal prep. Whole wheat or spinach wraps are great alternatives. Avoid thin corn tortillas for this build.
How can I make it spicier?
Add cayenne to the rub, use pepper jack cheese, or stir minced jalapeño or chipotle into the yogurt sauce.
A drizzle of hot sauce also works.
Can I make the sauce ahead?
Absolutely. The yogurt sauce keeps 3–4 days in the fridge. The flavors deepen after a few hours, so it’s perfect for meal prep.
What can I use instead of Greek yogurt?
Try skyr for a similar texture, or use sour cream thinned with a little lime juice.
For dairy-free, use a plain coconut or almond milk yogurt.
How do I keep the wrap from getting soggy?
Dry your lettuce and peppers well, spread sauce in a thin layer, and place sturdy ingredients like chicken and beans closest to the sauce. Avocado is best added the day you eat.
In Conclusion
Southwest Chicken Wraps with Cilantro Lime Yogurt Sauce are a reliable, tasty option for busy days. They pack bold flavor, solid nutrition, and easy prep into a grab-and-go format.
Make the components once, then mix and match all week. Simple steps, fresh ingredients, and big payoff—exactly what weeknight cooking needs.
Southwest Chicken Wraps With Cilantro Lime Yogurt Sauce (Meal Prep Ready) - Fresh, Fast, and Flavor-Packed
Ingredients
- Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs
- Tortillas: 6–8 large flour tortillas (10-inch) or whole wheat wraps
- Veggies: 2 cups chopped romaine, 1 red bell pepper (thinly sliced), 1 cup canned corn (drained), 1/2 small red onion (thinly sliced), 1 avocado (sliced)
- Cheese (optional): 1 cup shredded pepper jack or cheddar
- Black beans (optional): 1 cup cooked or canned, rinsed and drained
- Fresh cilantro: 1 bunch
- Limes: 2–3, plus extra wedges for serving
- Greek yogurt: 1 cup (plain, full-fat or 2%)
- Pantry spices: Chili powder, ground cumin, smoked paprika, garlic powder, onion powder, salt, black pepper, red pepper flakes (optional)
- Olive oil: For cooking and sauce
- Honey or agave: 1–2 teaspoons for the sauce
- Garlic: 1 clove for the sauce
Instructions
- Make the spice rub: In a small bowl, mix 1.5 teaspoons chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Add a pinch of red pepper flakes if you like heat.
- Season the chicken: Pat chicken dry.Drizzle with 1 tablespoon olive oil and coat evenly with the spice rub.
- Cook the chicken: Heat a skillet or grill pan over medium-high. Cook 5–6 minutes per side (thighs may need a touch longer) until the internal temperature reaches 165°F (74°C). Rest for 5 minutes, then slice into thin strips.
- Mix the cilantro lime yogurt sauce: In a bowl, combine 1 cup Greek yogurt, 1/2 cup chopped cilantro, zest and juice of 1 lime, 1 small grated or minced garlic clove, 1 teaspoon honey, 1 tablespoon olive oil, and 1/4 teaspoon salt.Adjust lime and salt to taste.
- Prep the fillings: Chop romaine, slice bell pepper and onion, drain corn and beans, and slice avocado. Keep components separate if meal prepping.
- Warm the tortillas: Briefly heat each tortilla in a dry skillet for 15–20 seconds per side to make them pliable.
- Assemble: Spread 2 tablespoons of sauce on each tortilla. Layer romaine, chicken, peppers, corn, onion, black beans (if using), avocado, and a sprinkle of cheese.
- Wrap it tight: Fold in the sides, then roll from the bottom into a snug wrap.For meal prep, wrap in parchment and then foil, or place seam-side down in containers.
- Optional crisp: For a café-style finish, sear the wrapped tortilla seam-side down in a lightly oiled skillet 1–2 minutes per side.
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