Southwest Grilled Chicken Wraps

What the heck are these?

So I stumbled upon this recipe a few years ago when I was trying to find something to do with leftover grilled chicken that wasn’t just another sad salad. These Southwest Grilled Chicken Wraps basically saved my meal prep life! They’re packed with juicy chicken that’s got all those smoky, spicy southwest flavors, loads of veggies, some creamy avocado, and just enough cheese to make you feel like you’re being bad (even though they’re actually pretty darn healthy). I make a batch nearly every week now – they’re perfect for lunch on the go, quick dinners, or even cut into pinwheels for when friends come over and I want to look fancy without actually trying.

Why You’ll Love This Recipe

Let me count the ways these wraps will change your life:

• They’re that perfect combo of healthy and satisfying that doesn’t leave you hunting for snacks an hour later.
• The prep work can be done ahead, so you’re just 5 minutes away from wrap nirvana at any time.
• They’re customizable for everyone in your family (my picky nephew even eats these!).
• The flavors get BETTER after they hang out together for a while.
• You can eat them hot, cold, or somewhere in between – all delicious!
• They’re portable! No more sad desk lunches or drive-thru regrets.
• Did I mention they’re actually pretty healthy? But like, the kind of healthy that doesn’t taste like punishment.
• They make you look like you’ve got your life together (even if your car is currently a rolling laundry basket).

The Good Stuff You’ll Need

For the Chicken:

• 1½ pounds boneless, skinless chicken breasts (about 3 medium-sized ones)
• 2 tablespoons olive oil (the good stuff if you’ve got it)
• 3 tablespoons southwest seasoning (store-bought or make your own – recipe below)
• Juice of 1 lime
• 2 cloves garlic, minced (or more, I won’t judge)
• Salt and pepper to taste (be generous!)

Quick Homemade Southwest Seasoning (if you don’t have store-bought):

• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika (regular works too, but smoked is NEXT LEVEL)
• ½ teaspoon oregano
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon cayenne pepper (adjust to your spice tolerance)

For the Wraps:

• 6 large flour tortillas (the burrito-sized ones)
• 1 cup corn kernels (fresh off the cob if it’s summer, or frozen and thawed is fine)
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• ½ red onion, thinly sliced
• 1 cup shredded pepper jack or cheddar cheese (or both, live your best life)
• 1 large avocado, sliced or mashed
• Handful of fresh cilantro, roughly chopped (leave it out if you’re one of those “tastes like soap” people)
• 1 cup shredded romaine lettuce

For the Creamy Southwest Sauce:

• ½ cup plain Greek yogurt (or sour cream if you’re feeling indulgent)
• 2 tablespoons mayo
• 1 tablespoon lime juice
• 1 tablespoon southwest seasoning (same as above)
• 1 teaspoon honey
• Hot sauce to taste (I like about 10 dashes of Cholula)

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Let’s Do This

Marinate That Chicken (10 minutes + marinating time):

1. If your chicken breasts are super thick, pound them a bit to even them out. Nobody wants burnt edges and raw middles.
2. Mix the olive oil, southwest seasoning (homemade or store-bought), lime juice, minced garlic, salt and pepper in a bowl or zip-top bag.
3. Add the chicken and make sure it’s well coated. Let it hang out for at least 30 minutes, but overnight in the fridge is even better. (Real talk: sometimes I’m in a rush and only marinate for 10 minutes – still good!)

Grill Time (15 minutes):

1. Fire up your grill to medium-high heat. If you don’t have a grill, a grill pan or even regular skillet works fine too.
2. Grill those chicken breasts for about 5-7 minutes per side, until they hit 165°F internally. The exact time depends on how thick they are.
3. Let the chicken REST for at least 5 minutes before slicing. This is non-negotiable unless you want dry chicken. I usually check my phone during this time to practice patience.
4. Slice the chicken into strips. Try not to eat them all while you’re preparing the rest.

Make the Sauce (3 minutes):

1. Mix all the sauce ingredients together in a bowl. Taste and adjust the seasoning, lime, or hot sauce to your preference.
2. If it’s too thick, add a splash of water or more lime juice. Too thin? More Greek yogurt.

Corn & Bean Prep (5 minutes):

1. If you’re using fresh corn, you can either grill the cobs alongside the chicken (about 10 minutes, turning occasionally), then cut off the kernels, OR you can cut them off first and quickly sauté the kernels in a hot pan with a tiny bit of oil until they get some color (about 3-4 minutes).
2. If using frozen corn, thaw it and pat dry. You can use it as is, or give it a quick sauté for more flavor.
3. Mix the corn with the drained and rinsed black beans, a pinch of salt, and a squeeze of lime juice if you’re feeling fancy.

Assembly Time (10 minutes):

1. Warm your tortillas slightly to make them more pliable. 15 seconds in the microwave works, or a quick flip on a dry skillet.
2. Spread a couple tablespoons of your creamy sauce down the center of each tortilla.
3. Top with a layer of shredded lettuce.
4. Add your corn and black bean mixture.
5. Arrange some sliced grilled chicken on top.
6. Sprinkle with diced bell pepper, red onion, cheese, and cilantro.
7. Add sliced avocado.
8. Fold in the sides of the tortilla, then roll from the bottom up, tucking in the sides as you go. If you’re struggling, you might be overstuffing (a mistake I make EVERY TIME because I’m greedy).
9. For bonus points, wrap them in foil if you’re taking them to go or storing for later. Otherwise, cut in half and dig in!

The Griddled Upgrade (Optional but AMAZING):

If you have an extra 2 minutes and don’t mind washing another pan, try this: After rolling the wrap, heat a skillet over medium heat with a tiny bit of oil or butter. Place the wrap seam-side down and cook for 1-2 minutes until golden and sealed. Flip and cook the other side for another minute. The cheese gets all melty and the outside gets crispy and IT’S JUST SO GOOD.

Serving Suggestions

• These wraps are pretty much a complete meal, but if you want sides, some tortilla chips and fresh salsa or guacamole are perfect.
• For a lighter option, serve with a simple side salad dressed with lime juice and olive oil.
• If you’re feeding a crowd, set everything out buffet-style and let people build their own wraps. Less work for you!
• For a fun presentation, slice into pinwheels and secure with toothpicks for a party appetizer.
• They pair amazingly well with a cold Mexican beer or a margarita (just saying).
• If you’re meal prepping, these go great with some fresh fruit on the side for a complete lunch.

Switch It Up

These wraps are super versatile. Here are some ways to mix it up:

• Veggie Version: Skip the chicken and double up on beans and corn. Add some sautéed mushrooms or zucchini for extra heartiness.
• Breakfast Wrap: Use the same seasonings on scrambled eggs instead of chicken, and add some breakfast potatoes.
• Steak Lover’s: Swap the chicken for flank steak. Same marinade, just adjust the cooking time for your preferred doneness.
• Bowl-Style: Ditch the tortilla and serve everything over cilantro lime rice for a burrito bowl situation.
• Quesadilla Hybrid: Use less filling, fold the tortilla in half instead of rolling, and cook in a skillet until crispy on both sides.
• Spicy Mango: Add diced fresh mango to the filling for a sweet-spicy combo that’s ridiculously good.

Make-Ahead & Storage Tips

• The grilled chicken stays good in the fridge for about 3-4 days, so you can cook a batch and make wraps throughout the week.
• If making wraps ahead, wait to add the avocado and lettuce until just before eating (nobody likes brown avocado and soggy lettuce).
• The sauce can be made up to 5 days ahead and stored in the fridge.
• Fully assembled wraps (minus avocado) can be wrapped tightly in foil and refrigerated overnight. Great for grab-and-go lunches!
• If you want to freeze these, leave out the lettuce, raw onion, and avocado (add those after thawing). Wrap tightly in foil, then place in a freezer bag. They’ll keep for about 1 month. Thaw overnight in the fridge.
• To reheat a pre-made wrap, remove the foil, wrap loosely in a paper towel, and microwave for about 1 minute. Or unwrap and heat in a skillet for a crispier result.

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Questions People Actually Ask

Q: Can I bake the chicken instead of grilling it?
A: Absolutely! Bake at 425°F for about 18-22 minutes, or until it reaches 165°F internally. You’ll miss some of that smoky flavor, but it’s still delicious.

Q: How do I keep my wrap from falling apart when I eat it?
A: The key is in the rolling! Don’t overstuff (hardest part, I know), tuck the sides in first, then roll tightly from the bottom, and finally wrap in foil or parchment paper, twisting the ends like a candy wrapper. Let it sit for a few minutes before cutting so everything melds together.

Q: I’m gluten-free. Can I still make these?
A: Yep! Use gluten-free tortillas or large lettuce leaves for a carb-free option. All the other ingredients should be naturally gluten-free, but always check your seasoning blends to be sure.

Q: How spicy are these?
A: That’s totally up to you! Adjust the cayenne in the seasoning and the hot sauce in the creamy sauce to your taste. For kid-friendly wraps, I usually dial back both and serve extra hot sauce on the side for the adults.

Q: What can I use instead of cilantro?
A: If you’re in the “cilantro tastes like soap” camp, just leave it out or substitute with some fresh parsley or even a bit of basil for a different but still fresh flavor.

Q: I don’t have Greek yogurt for the sauce. Now what?
A: Sour cream works perfectly! Or in a pinch, mashed avocado with the same seasonings makes a great sauce alternative.

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