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Spicy Chicken Wrap with Garlic Sauce – Bold, Fresh & Irresistibly Crunchy

Spicy Chicken Wrap with Garlic Sauce & Crunchy Veggies

Ditch the drive-through forever with this incredible Spicy Chicken Wrap with Garlic Sauce & Crunchy Veggies! Ready in just 25 minutes for under $4 per serving, this bold, restaurant-quality wrap combines tender strips of cayenne-spiced chicken, creamy roasted garlic sauce, and a vibrant rainbow of crisp fresh vegetables all rolled in a warm golden tortilla. Packed with 38g of protein, 145% daily vitamin C, and 32% daily fiber, this wrap fuels your afternoon without the 2 PM energy crash. Fully customizable for keto, vegan, gluten-free, and low-calorie diets. Perfect for meal prep, weekday lunches, family dinners, or casual entertaining. Once you make this at home, takeout wraps will never satisfy you again!

  • Total Time: 25 minutes
  • Yield: 4 wraps (4 servings)

Ingredients

Spicy Chicken:

  • 1.5 pounds boneless, skinless chicken breasts, sliced into thin ½-inch strips
  • 2 tablespoons olive oil, divided
  • 1 teaspoon cayenne pepper (adjust to heat preference)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon ground cumin
  • ½ teaspoon dried oregano
  • 1 teaspoon salt
  • ½ teaspoon black pepper, freshly ground
  • Juice of 1 fresh lime

Creamy Garlic Sauce:

  • ½ cup Greek yogurt or mayonnaise
  • 3 cloves garlic, minced (or roasted for sweeter, mellower flavor)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon hot sauce (Tabasco, Frank’s RedHot, or Sriracha)
  • 1 tablespoon fresh parsley or cilantro, finely chopped
  • Salt and pepper to taste
  • 1 teaspoon honey (optional, balances heat)

Crunchy Veggie Filling:

  • 2 cups shredded purple cabbage
  • 1 large red bell pepper, thinly sliced
  • 1 medium cucumber, julienned into matchsticks
  • 1 cup shredded carrots
  • 2 cups fresh romaine lettuce, shredded or torn
  • 1 ripe avocado, sliced just before assembly
  • ¼ cup red onion, thinly sliced
  • Fresh cilantro or parsley for garnish

For Wrapping:

  • 4 large flour tortillas (10-12 inch burrito size)
  • Optional additions: shredded pepper jack cheese, fresh jalapeño slices, pickled red onions, lime wedges for serving

Instructions

  1. Season the chicken: Slice chicken breasts into thin, uniform strips approximately ½ inch wide and 3-4 inches long. Pat completely dry with paper towels. In a medium bowl, combine cayenne, smoked paprika, garlic powder, onion powder, cumin, oregano, salt, black pepper, 1 tablespoon olive oil, and lime juice. Mix to form a fragrant spice marinade. Add chicken strips and toss thoroughly until every piece is evenly coated in the rust-red mixture. Let marinate for at least 5 minutes while preparing remaining components.
  1. Make the garlic sauce: In a small bowl, combine Greek yogurt or mayonnaise, minced or roasted garlic, fresh lemon juice, olive oil, hot sauce, chopped fresh herbs, salt, pepper, and optional honey. Whisk vigorously until completely smooth and well combined. Taste and adjust seasoning—add more lemon for brightness, more hot sauce for heat, or more honey for sweetness. Cover and refrigerate while cooking chicken to allow flavors to develop and meld together.
  1. Prepare the crunchy vegetables: Shred purple cabbage into thin strips using a sharp knife or mandoline slicer. Julienne cucumber into matchstick-sized pieces. Slice red bell pepper into thin strips. Shred carrots if not pre-shredded. Tear or roughly chop romaine lettuce into manageable pieces. Pat all vegetables completely dry with paper towels. Reserve avocado slicing until just before assembly to prevent browning. For extra crunch, soak cabbage and carrots in ice water for 10 minutes then drain and pat completely dry.
  1. Cook the spiced chicken: Heat large cast-iron skillet or heavy-bottomed pan over medium-high heat until very hot (about 2 minutes). Add remaining 1 tablespoon olive oil and let shimmer for 30 seconds. Add marinated chicken strips in a single layer without overcrowding—cook in two batches if necessary. Cook completely undisturbed for 2-3 minutes on first side until a deeply golden-brown crust forms with slightly charred spice edges. Flip each strip and cook additional 2-3 minutes until internal temperature reaches 165°F. Let chicken rest for 2-3 minutes before serving.
  1. Warm the tortillas: Heat each tortilla using your preferred method: directly over a gas flame for 15-20 seconds per side using tongs (creates beautiful char marks), in a dry skillet over medium heat for 30 seconds per side, or wrapped in a damp paper towel and microwaved for 20-30 seconds. Tortilla should feel warm, soft, and noticeably pliable—not stiff or brittle. Keep warmed tortillas covered under a clean kitchen towel to maintain warmth and flexibility until ready to use.
  1. Spread the garlic sauce: Lay one warm tortilla flat on a clean surface. Using a large spoon or spatula, spread 2-3 tablespoons of creamy garlic sauce generously across the center third of the tortilla in a horizontal band, leaving a 1.5-inch border clear around all edges. The sauce acts as both flavor base and adhesive that holds fillings in place during rolling and eating.
  1. Layer the fillings strategically: Begin layering fillings directly on top of the garlic sauce in this specific order for best structure and flavor distribution: first add a generous layer of shredded romaine lettuce as a moisture barrier between sauce and wetter ingredients; next add 4-5 spiced chicken strips arranged horizontally; then add shredded purple cabbage, carrots, red bell pepper strips, cucumber matchsticks, and red onion slices; finish with avocado slices pressed gently against the other fillings. Drizzle an additional tablespoon of garlic sauce over all fillings. Add optional cheese or jalapeños at this stage.
  1. Roll, cut and serve: Fold both sides of the tortilla inward toward center approximately 1.5 inches. Beginning at the bottom edge closest to you, roll the tortilla upward firmly while gently pulling the filling toward you to keep everything compact and tightly packed. The folded sides will prevent ingredients from escaping through the ends. For the sharpest, most secure wrap, roll tightly in aluminum foil and press gently for 1 minute. Using a sharp chef’s knife in one clean downward motion, cut diagonally at a 45-degree angle. Place both halves cut-side forward on serving board. Serve immediately with extra garlic sauce for dipping and lime wedges for squeezing.

Notes

Heat Level Guide:

  • Mild (family-friendly): ¼ teaspoon cayenne, no hot sauce in sauce
  • Medium (pleasantly spicy): ½ teaspoon cayenne, 1 teaspoon hot sauce
  • Hot (restaurant-quality heat): 1 teaspoon cayenne (as written), 1 teaspoon hot sauce
  • Fiery (serious heat lovers): 1½ teaspoons cayenne, 1 tablespoon hot sauce, add fresh jalapeños

Ingredient Substitutions:

  • Chicken: Boneless thighs (juicier), turkey breast, flank steak, shrimp (cook 1-2 min per side), firm tofu, or crispy chickpeas
  • Tortilla: Whole wheat wrap, spinach tortilla, low-carb tortilla, or large butter lettuce leaves
  • Greek yogurt: Sour cream, vegan mayonnaise, tahini, or cashew cream
  • Hot sauce: Any brand works; chipotle sauce adds smokier flavor profile
  • Avocado: Prepared guacamole works as a convenient alternative
  • Purple cabbage: Green cabbage or pre-made coleslaw mix

Critical Success Tips:

  • ALWAYS pat chicken completely dry before seasoning for maximum searing
  • NEVER overcrowd the pan—cook chicken in batches if needed for proper golden crust
  • ALWAYS warm tortillas immediately before wrapping—cold tortillas crack and tear
  • Slice chicken AGAINST the grain for maximum tenderness
  • Add avocado LAST, just before rolling, to prevent browning
  • Let cooked chicken REST 2-3 minutes before assembling for juicier result

Roasted Garlic Sauce Upgrade: Cut top off whole garlic head, drizzle with olive oil, wrap in foil, roast at 400°F for 35-40 minutes until golden and caramelized. Squeeze soft cloves into sauce for sweeter, more complex flavor that’s less sharp than raw garlic version.

Dietary Variations:

  • Keto/Low-Carb: Use large lettuce leaves or collard green wraps instead of tortillas (reduces to 12g net carbs)
  • Vegan: Use crispy spiced chickpeas or marinated tempeh, cashew cream sauce, all vegetables unchanged
  • Gluten-Free: Use certified GF tortillas (Siete brand recommended) or lettuce wraps
  • Lower Sodium: Reduce salt by half, use lime zest for flavor, choose low-sodium hot sauce (saves ~270mg sodium)
  • Higher Protein: Double chicken portion, add cottage cheese filling, use protein-fortified tortillas

Sauce Make-Ahead Tips:

  • Prepare sauce up to 7 days in advance—flavors improve significantly after 24 hours
  • Garlic intensifies over time; for milder garlic taste use sauce day 1-2, for bold garlic use day 3-4
  • Store in sealed glass jar in refrigerator; stir before each use
  • For freshest result: mix all sauce ingredients except garlic; add fresh garlic morning of use

Meal Prep Strategy:

  • Sunday: Cook 3 pounds spiced chicken, prepare full garlic sauce batch, shred cabbage and carrots
  • Daily: Slice fresh bell pepper, cucumber, and avocado (5 minutes maximum)
  • Assembly: 2-3 minutes per wrap using pre-prepped components
  • Cost: Approximately $3.50 per wrap vs $12-15 for takeout equivalent
  • Weekly savings: $42-$46 for 4 lunches per week

Storage Instructions:

  • Cooked chicken: Refrigerator 4-5 days in airtight container; Freezer 3 months
  • Garlic sauce: Refrigerator 5-7 days in sealed jar
  • Shredded vegetables: Refrigerator 3-4 days in airtight containers
  • Assembled wraps: Maximum 24 hours refrigerated, wrapped tightly in aluminum foil
  • Do NOT freeze: Assembled wraps, fresh vegetables, avocado, or garlic sauce

Reheating Chicken:

  • Microwave: Cover with damp paper towel, 60-90 seconds at 80% power
  • Skillet (best): Add 1 tablespoon water or broth, cover, medium-low heat 3-4 minutes
  • Air fryer: 350°F for 3-4 minutes for slightly crispy exterior

Find it online: https://juicymeatrecipes.com/spicy-chicken-wrap/