These Thai Chicken Wraps are loaded with fresh vegetables, grilled chicken, and a generous schmear of peanut sauce. It's a quick, healthy, and easy meal that can be prepared for lunch, dinner, or snack time in less than 25 minutes!
You've been looking for a way to change up your lunch game lately, haven't you?
I thought so.
You've been craving a meal that adds a little pizzazz and excitement to the noon hour and makes all the others at the lunch table say, "Ooooh, wanna trade?!"
I totally get it. That's why I made you these Thai Chicken Wraps with Peanut Sauce!
Let us discusseth them.
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🌟 Why you'll love this recipe
From the grilled, savory chicken to a fresh, healthy mix of veggies with a slight umami vibe and crunch factor, and the salty, sweet, ever so slightly spicy peanut sauce, your lunch is about to become unboring. Go ahead and do the Carlton.
Here's what I'm loving that I think you'll also be loving about these wraps:
- Contrasting flavors that make lunchtime interesting again. A little sweet (but not too sweet), a little spicy (but not too spicy), and round it all out with some umami. It's time to wake up those tastebuds.
- Quick and easy! Less than 25 minutes and you'll be set with all the makings to quickly assemble a tasty chicken wrap when hunger hits! Cuz who doesn't love a little meal prep made easy?!
- Gluten-free, dairy-free, healthy, filling, and totally delicious.
🛒 Ingredients and suggestions
- Chicken tenders: I used chicken tenders in these wraps because 1.) they grill quickly (just 3 minutes on each side), 2.) they are a more tender cut of chicken (in comparison to chicken breast), and 3.) they were on sale at the grocery store (#bargainshopper). Boneless, skinless chicken breasts or chicken thighs would work just as well though.
- Napa cabbage: A common variety of Chinese cabbage that has a mild flavor. If you can't find napa or Chinese cabbage in your grocery store, bok choy (which is also a variety of Chinese cabbage) or green cabbage can be substituted. If you're not a fan of cabbage, try switching it out with fresh spinach.
- Gluten-free tortillas: My favorite store-bought gluten-free tortillas are made by Mission. I've been gluten-free for a long time now so it's possible that my tastebuds have lost some of their gluten-loving memory but these gluten-free tortillas taste the closest to "regular" tortillas in my personal opinion.
- Peanut sauce: My easy 5-Minute Peanut Sauce recipe is what I make when a recipe is calling for some peanut sauce love but if you're in a pinch or don't have the ingredients on hand there's nothing wrong with buying a bottle of your favorite store-bought peanut sauce.
- Toasted sesame oil: I LOVE toasted sesame oil. You could also use olive oil but the subtle, toasted sesame flavor really is worth having a bottle on hand in your pantry. It just makes chicken taste a bit more exciting.
- Tamari: The gluten-free equivalent to soy sauce. Coconut aminos would also work as a substitution.
For a full list of ingredients and quantities see the recipe card at the end of this post.
🔪 Step-by-step instructions
Step 1: Brush the chicken tenders with sesame oil and season with salt and pepper.
Step 2: Grill the chicken tenders for about 3 minutes on each side. Once cooked, slice the chicken into thin strips or leave them whole, you choose.
Step 3: Chop, slice, and julienne the veggies. Then give them a good toss in a large bowl with tamari, light olive oil, and rice vinegar.
Step 4: Spread a generous schmear of peanut sauce in the center of a tortilla.
Step 5: Pile a heaping portion of the veggie mixture on the tortilla.
Step 6: Add a few strips of the grilled chicken on top of the veggies.
Step 7: Time to roll the wrap! First, fold the sides in.
Step 8: While holding the sides of the tortillas in, fold the bottom of the tortilla up over the veggies and chicken.
Step 9: Tuck the bottom of the tortilla in under the veggies and chicken as you roll the wrap. Continue rolling the wrap until everything is all tucked in and cozy.
Step 10: Slice the wrap in half and serve with a small bowl of peanut sauce for dipping
(always say yes to more peanut sauce). Pat yourself on the back for making yourself a totally tasty lunch in no time at all and chow down.
👩🍳 Recipe tips
- Want an extra time-saving trick?! Swap out the grilled chicken tenders for rotisserie chicken. Pre-cooked chicken is a huge time saver as is, but if you really want to become a time-saving ninja look for rotisserie chicken meat that has already been removed from the bones and shredded. Many grocery stores (including Costco!) sell rotisserie chicken that is already shredded and prepped.
- To help prevent your tortillas from cracking or splitting and to also be a bit more pliable when rolling the wraps, warm the tortillas under a damp paper towel in a microwave for about 10 seconds.
- Enjoy these wraps the same day you assemble them. Vegetables naturally have high water content so once they've been chopped and tossed with the tamari mixture they will begin to release some of their water which could lead to a soggy wrap the longer they sit. No one wants a soggy wrap.
💭 Frequently asked questions
You could but they would taste better if you assembled them the day of. Definitely cook the chicken and prep the veggie mixture the night before though. Then store the chicken and veggie mixture in separate containers in the fridge. When you're ready to eat, it's just a quick 1-minute assembly.
I would honestly just pack the ingredients separately so that you can make the wrap fresh when you are ready to eat. You'll enjoy your wrap so much more if it's not soggy from having been already fully prepped and allowed to sit around for too long.
So yeah, we're definitely feeling excited about lunch now, right?! Get in that peanut sauce. ♡
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Print📖 Recipe
Thai Chicken Wraps with Peanut Sauce
- Prep Time: 15 minutes
- Cook Time: 6 minutes
- Total Time: 21 minutes
- Yield: 8 wraps 1x
Description
These Thai Chicken Wraps are loaded with fresh vegetables, grilled chicken, and a generous schmear of peanut sauce. It's a quick, healthy, and easy meal that can be prepared for lunch, dinner, or snack time in less than 25 minutes!
Ingredients
- 1 pound chicken tenders
- roughly 2 tablespoons toasted sesame oil
- Kosher salt
- ground black pepper
- 4 leaves Napa cabbage, chopped (about 2 cups packed)
- 1 carrot, julienned
- ½ red bell pepper, thinly sliced
- 4 medium radishes, thinly sliced
- ½ cup fresh cilantro, coarsely chopped
- 1 tablespoon tamari
- 1 tablespoon light olive oil
- 1 tablespoon rice vinegar
- peanut sauce, homemade or store-bought
- 8 gluten-free tortillas, spinach and/or regular
Instructions
- Cook chicken: Brush chicken tenders on one side with toasted sesame oil, season with salt and pepper, and place the chicken, oiled and seasoned side down on a grill pan or skillet over medium heat. Brush the other side of the chicken with toasted sesame oil and season with salt and pepper. Cook the chicken tenders for 3 minutes on each side, or until the internal temperature reaches 165°F (74°C). Depending on the size of your grill pan, you may need to cook the chicken in batches to avoid overcrowding them on the pan.
- Prepare the veggies: Mix the cabbage, carrot, red bell pepper, and radishes in a large bowl. Drizzle tamari, olive oil, and rice vinegar over the top of the cabbage mixture and toss to fully incorporate and combine.
- Make the wraps: Spread 1-2 tablespoons peanut sauce in the center of each tortilla. Divide the cabbage mixture evenly between the wraps and top each with chicken. Fold in the edges of the tortilla, then wrap, roll, and serve with extra peanut sauce for dipping!
Notes
Meal prepping: Pack the ingredients separately so that you can make the wrap fresh when you are ready to eat. You'll enjoy your wrap so much more if it's not soggy from having been already fully prepped and allowed to sit around for too long, plus it takes just a minute to assemble.
If your tortillas aren't very pliable or they have a tendency of cracking or splitting when you roll them, warm the tortillas under a damp paper towel in a microwave for about 10 seconds.
- Category: Lunch
- Method: Grill
- Cuisine: American Thai
- Diet: Gluten Free
Nutrition
- Serving Size: 1 wrap
- Calories: 263
- Sugar: 5.6 g
- Sodium: 698.3 mg
- Fat: 10.3 g
- Saturated Fat: 2.8 g
- Trans Fat: 0 g
- Carbohydrates: 30.9 g
- Fiber: 8.8 g
- Protein: 14.1 g
- Cholesterol: 27.5 mg
Keywords: chicken wraps, healthy lunch, easy recipe, thai chicken wraps, peanut sauce, lunch recipes
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