30-Minute Zesty Cajun Chicken Wraps
A bold, protein-rich Cajun Chicken Wrap loaded with crisp vegetables and a creamy, spicy yogurt sauce. Perfect for quick lunches, easy dinners, or meal prep. Ready in under 30 minutes and satisfying every bite with flavor, protein, and fiber.
Equipment
- 1 large mixing bowl
- 1 baking sheet (if oven-baked)
- 1 large frying pan or skillet (if stovetop)
- 1 knife
- 1 cutting board
- Measuring Spoons
- Mixing spoon
Ingredients
For the Chicken:
- 1.75 lb chicken breasts cut into bite-sized pieces
- 1 tbsp olive oil
- ¼ cup fresh lemon juice from 1–2 lemons
- ½ tsp smoked paprika
- ¼ tsp salt
- ¼ tsp black pepper
- ½ tsp dried oregano
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp cayenne pepper adjust to taste
For the Wrap:
- 4 –5 flour tortillas burrito size
- 1 roma tomato chopped
- ¼ cup red onion chopped
- 1 cup romaine lettuce sliced
For the Spicy Yogurt Sauce:
- ½ cup plain Greek yogurt
- 1 –2 tbsp Sriracha adjust to taste
- 2 tbsp fresh cilantro chopped (plus extra for garnish)
- ¼ tsp salt
- ¼ tsp black pepper
Instructions
- Prepare the Chicken Pieces: Start by rinsing your chicken breasts under cold water and patting them dry with paper towels. Place the chicken on a clean cutting board and carefully cut it into small, bite-sized pieces, about 1-inch cubes. Cutting the chicken evenly ensures it cooks uniformly, preventing any pieces from being undercooked or overcooked.
- Marinate the Chicken: In a large mixing bowl, combine the cubed chicken with olive oil and fresh lemon juice. Add the smoked paprika, cayenne pepper, garlic powder, onion powder, oregano, salt, and black pepper. Using a spoon or your hands, gently toss the chicken pieces until every piece is thoroughly coated with the spices and marinade. Letting the chicken sit for 5–10 minutes allows the flavors to penetrate, but this step can be skipped if you’re short on time.
- Choose Your Cooking Method: You can either bake or pan-sear your chicken.For Oven Baking: Preheat the oven to 375°F (190°C). Spread the marinated chicken evenly on a baking sheet lined with parchment paper to prevent sticking. Bake for 18–20 minutes, stirring halfway through to ensure even cooking. The chicken should reach an internal temperature of 165°F (74°C) and be slightly golden on the edges. For Stovetop Cooking: Heat a large skillet over medium-high heat. Add the marinated chicken pieces in a single layer, avoiding overcrowding. Cook for 14–18 minutes, stirring occasionally, until the chicken is fully cooked and has a light golden sear. The chicken should be firm to the touch and no longer pink inside.
- Prepare the Vegetables: While the chicken cooks, wash and chop your vegetables. Slice the romaine lettuce into thin strips, dice the roma tomato into small pieces, and finely chop the red onion. Set each vegetable aside in separate bowls if desired to make assembly easier. Prepping the vegetables during the cooking process saves time and keeps the workflow smooth.
- Make the Spicy Yogurt Sauce: In a small mixing bowl, combine plain Greek yogurt, Sriracha, chopped cilantro, salt, and black pepper. Stir thoroughly until smooth and creamy. Taste the sauce and adjust the heat by adding more Sriracha if you like it spicier. This sauce provides a tangy, creamy contrast to the bold Cajun flavors of the chicken, balancing the spice perfectly.
- Warm the Tortillas: Take your flour tortillas and gently heat them to make them pliable and soft. You can warm them in a dry skillet over medium heat for 30–60 seconds per side or wrap them in aluminum foil and place them in the preheated oven for 5 minutes. Warming the tortillas prevents cracking and makes folding easier.
- Assemble the Wraps: Lay the warmed tortilla flat on a clean surface. Start by placing a generous layer of romaine lettuce in the center, then add the cooked Cajun chicken. Sprinkle the diced tomato and red onion evenly over the top. Drizzle a few tablespoons of the spicy yogurt sauce over the chicken and vegetables.
- Fold and Roll the Wrap: Fold the bottom edge of the tortilla up over the filling, then fold the sides inward, creating a secure, compact wrap. Roll it tightly without squeezing too hard, or the filling may spill. For easier handling, you can wrap the finished wrap in parchment paper or foil.
- Garnish and Serve: Optionally, garnish with extra chopped cilantro or a light sprinkle of smoked paprika for a visually appealing touch. Serve the wraps immediately while warm. They pair wonderfully with a fresh side salad, sweet potato fries, or a simple cup of fruit for a balanced meal.
- Storage and Meal Prep Tips: Leftover chicken can be stored in an airtight container in the refrigerator for up to 4 days. Keep the lettuce separate if you plan to freeze the wraps, as leafy greens don’t freeze well. You can freeze cooked chicken pieces for up to 2 months in a tightly sealed container or wrapped in plastic wrap. Reheat gently in a skillet or microwave before assembling future wraps.
Notes
- Adjust the heat: The cayenne and Sriracha can be reduced for a milder flavor or increased for a spicier kick.
- Chicken size matters: Cutting chicken into uniform bite-sized pieces ensures even cooking.
- Oven or stovetop: Both methods work well; the oven is hands-off, while stovetop gives a nice sear.
- Sauce tips: The yogurt sauce can be made ahead of time and stored in the fridge for up to 3 days.
- Wrap flexibility: Use whole wheat, gluten-free, or low-carb tortillas to suit dietary preferences.
- Meal prep friendly: Cooked chicken and chopped vegetables can be stored separately to assemble wraps quickly throughout the week.
