The key to incredibly juicy grilled chicken lies in a brief brine and high, direct heat to lock in the moisture. That technique ensures every bite of this sun-dried tomato grilled chicken wrap is tender and packed with smoky flavor. I think we’ve all faced the lunchtime slump, staring into the fridge hoping for something exciting to materialize. This recipe is that something. It’s my go-to answer for a meal that feels special but comes together with the ease of a weekday routine. It turns simple ingredients into a handheld feast bursting with Mediterranean sunshine.
This sun-dried tomato grilled chicken wrap recipe is more than just lunch; it’s a flavor escape. It combines the savory punch of sun-dried tomatoes with creamy, herby spreads and crisp, cool vegetables, all bundled in a soft tortilla. It’s the kind of easy chicken wrap you can prep ahead for busy days or assemble fresh for a lazy weekend lunch. Simple ingredients, warm memories. Let’s make a grilled chicken lunch that actually makes you look forward to noon.
Table of Contents
PrintSun-Dried Tomato Grilled Chicken Wrap
This recipe features juicy grilled chicken marinated in a sun-dried tomato paste, wrapped with a creamy sun-dried tomato spread, fresh spinach, cucumber, and red onion. It is a flavorful and convenient handheld meal perfect for lunch or a light dinner.
- Prep Time: 15min
- Cook Time: 12min
- Total Time: 1h
- Yield: 4 wraps 1x
- Category: lunch
- Method: grilling
- Cuisine: Mediterranean
Ingredients
- 1 lb boneless, skinless chicken breasts or thighs
- ½ cup sun-dried tomatoes in oil, divided, oil reserved
- 3 tbsp reserved sun-dried tomato oil or olive oil
- 2 cloves garlic, minced
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- ½ tsp smoked paprika
- Salt and black pepper to taste
- ½ cup plain Greek yogurt or mayonnaise
- 1 tbsp fresh parsley or basil
- 1 tsp lemon zest
- 4 large flour tortillas or spinach wraps
- 2 cups fresh spinach or arugula
- 1 cup sliced cucumber
- ½ cup thinly sliced red onion
- ⅓ cup crumbled feta cheese, optional
Instructions
- Marinate the chicken. In a blender, combine ¼ cup sun-dried tomatoes, 3 tablespoon reserved oil, garlic, lemon juice, oregano, and paprika. Blend into a coarse paste. Coat chicken with marinade in a dish, cover, and refrigerate for at least 30 minutes.
- Make the spread. Clean blender, then add Greek yogurt, remaining ¼ cup sun-dried tomatoes, parsley, and lemon zest. Blend until smooth and creamy. Set aside.
- Grill the chicken. Preheat grill or skillet over medium-high heat. Grill chicken for 5-6 minutes per side until cooked through. Let rest 5 minutes, then slice thinly against the grain.
- Assemble the wraps. Warm tortillas briefly. Spread a generous layer of the sun-dried tomato spread on each tortilla. Layer with spinach, sliced chicken, cucumber, red onion, and optional feta.
- Roll the wraps. Fold in the sides of each tortilla, then roll tightly from the bottom up, tucking in ingredients. Slice in half diagonally and serve immediately.
Notes
For best results, do not skip resting the chicken before slicing. Avoid overfilling the tortillas to prevent tearing. Warm tortillas before assembling for easier rolling. Components can be prepped ahead and stored separately for up to 4 days.
Nutrition
- Serving Size: 4
- Calories: 420
- Sugar: 5
- Sodium: 600
- Fat: 18
- Saturated Fat: 4
- Unsaturated Fat: 12
- Trans Fat: 0
- Carbohydrates: 32
- Fiber: 3
- Protein: 35
- Cholesterol: 85
Ingredients List for Sun-Dried Tomato Grilled Chicken Wrap
This sun-dried tomato grilled chicken wrap recipe builds layers of flavor from a handful of accessible ingredients. Here’s what you’ll need to gather.
For the Grilled Chicken & Marinade:
- 1 lb boneless, skinless chicken breasts or thighs
- ¼ cup sun-dried tomatoes (packed in oil, drained, oil reserved)
- 3 tablespoon reserved sun-dried tomato oil or olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
For the Sun-Dried Tomato Spread:
- ½ cup plain Greek yogurt or mayonnaise
- ¼ cup sun-dried tomatoes (from above)
- 1 tablespoon fresh parsley or basil
- 1 teaspoon lemon zest
For Assembling the Wrap:
- 4 large flour tortillas (or spinach wraps for color)
- 2 cups fresh spinach or arugula
- 1 cup sliced cucumber
- ½ cup thinly sliced red onion
- ⅓ cup crumbled feta cheese (optional)
- Additional fresh herbs for garnish
Smart Swaps: For a dairy-free version, use a vegan yogurt or mayo and skip the feta. Gluten-free? Your favorite gluten-free tortillas work perfectly. If you’re out of Greek yogurt, sour cream or even whipped cottage cheese makes a great creamy base for the spread.
Timing for Your Grilled Chicken Wrap
This easy chicken wrap is a lesson in efficient flavor. The active time is minimal, with the marinade doing the heavy lifting.
- Prep Time: 15 minutes (plus 30 minutes to marinate)
- Cook Time: 10-12 minutes
- Total Time: About 1 hour (mostly hands-off)
That’s nearly 50% faster than waiting for delivery, and you control every delicious ingredient.
Step-by-Step Instructions
Follow these simple steps for a perfectly balanced and flavorful sun-dried tomato grilled chicken wrap every time.
1. Marinate the Chicken. In a blender or food processor, combine the sun-dried tomatoes (for the marinade), reserved oil, garlic, lemon juice, oregano, and paprika. Blend until a coarse paste forms. Place chicken in a shallow dish, coat thoroughly with the marinade, cover, and refrigerate for at least 30 minutes (or up to 4 hours).
2. Make the Sun-Dried Tomato Spread. While the chicken marinates, clean the blender. Add the Greek yogurt, the remaining sun-dried tomatoes, parsley, and lemon zest. Blend until smooth and creamy. This spread is the secret weapon—it adds moisture and intense flavor to every bite of your chicken wrap recipe.
3. Grill the Chicken. Preheat your grill, grill pan, or a heavy skillet over medium-high heat. Remove chicken from marinade, letting excess drip off. Grill for 5-6 minutes per side, or until cooked through and nicely charred. Transfer to a cutting board and let rest for 5 minutes before slicing thinly against the grain.
4. Assemble the Wraps. Warm the tortillas briefly in a dry skillet or microwave for easier rolling. Spread a generous layer of the sun-dried tomato spread over each tortilla. Layer with spinach, sliced grilled chicken, cucumber, red onion, and a sprinkle of feta.
5. Roll It Up. Fold in the sides of the tortilla, then roll tightly from the bottom up, tucking the ingredients in as you go. For a neat package, you can wrap the bottom half in parchment paper. Slice in half diagonally and serve immediately.
Nutritional Information
One sun-dried tomato grilled chicken wrap (approximate) provides a balanced meal:
- Calories: ~420
- Protein: 35g
- Carbohydrates: 32g
- Fat: 18g
- Fiber: 3g
This grilled chicken lunch is a great source of lean protein from the chicken and Greek yogurt. The sun-dried tomatoes offer a concentrated dose of antioxidants like lycopene, while the fresh veggies add crunch and vitamins. Comfort food, made easy and nourishing.
Equipment Needed
You don’t need any fancy tools for this sun-dried tomato grilled chicken wrap.
- A blender or food processor (for the marinade and spread)
- A grill, grill pan, or large cast-iron skillet
- Mixing bowls
- Sharp knife and cutting board
- Tongs for flipping the chicken
Regular kitchen, regular time, great results.
Why You’ll Love This Recipe
This isn’t just another wrap recipe. Here’s why it earns a permanent spot in your rotation.
- Meal Prep Hero: Cook a batch of chicken and make the spread on Sunday for effortless lunches all week.
- Flavor That Pops: The double use of sun-dried tomatoes (in the marinade and spread) creates incredible depth.
- Endlessly Adaptable: Swap in your favorite veggies, use a different cheese, or try it in a bowl format.
- Family-Friendly: It’s a handheld meal that’s easy for everyone to enjoy. Let kids build their own!
- Satisfying & Fresh: It hits the perfect note between hearty grilled chicken and light, crisp vegetables.
Healthier Alternatives for the Recipe
Want to tweak this sun-dried tomato grilled chicken wrap? Here are some easy, flavor-keeping swaps.
- Lower-Carb: Serve the fillings over a big bed of greens as a hearty salad, or use large lettuce leaves as your wrap.
- Higher-Protein: Increase the chicken portion or add a scoop of chickpeas to the filling.
- Dairy-Free: Use a vegan yogurt or avocado-based spread and omit the feta cheese.
- Lighter Option: Substitute the Greek yogurt spread with mashed avocado seasoned with lemon and herbs.
Serving Suggestions
This sun-dried tomato grilled chicken wrap is a complete meal on its own, but it loves company.
- Pair it with a simple side like my Sun-Dried Tomato Pesto Pasta Salad for a full Mediterranean-inspired spread.
- For a lighter side, serve with a crisp apple salad or a bowl of tomato soup.
- If you’re serving a crowd, set up a wrap bar with all the components and let everyone build their own. It’s a fun, interactive meal.
- For another delicious chicken option that uses similar fresh, herby flavors, try my Lemon Dill Greek Yogurt Chicken.
Common Mistakes to Avoid
A few simple tips will guarantee wrap success every time you make this grilled chicken wrap recipe.
- Skipping the Chicken Rest: Letting the grilled chicken rest before slicing keeps all those precious juices inside the meat, not on your cutting board.
- Overfilling the Tortilla: Less is more! Overstuffing makes rolling impossible and leads to a messy burst. Aim for a single, even layer of fillings.
- Using Cold Tortillas: A cold tortilla cracks. Briefly warming it makes it pliable and creates a perfect, tear-free roll.
- Not Spreading to the Edges: Apply your sun-dried tomato spread all the way to the edges of the tortilla. This acts as a delicious “glue” to help seal the wrap.
Storing Tips for the Recipe
Leftovers: Store the components separately for best results. Keep sliced grilled chicken, the sun-dried tomato spread, and chopped veggies in airtight containers in the fridge for up to 4 days. Assemble wraps fresh when ready to eat.
Make-Ahead: The chicken can be grilled and the spread can be made up to 3 days in advance. This makes assembling your sun-dried tomato grilled chicken wrap a 5-minute task.
Freezing: You can freeze the grilled chicken (without veggies or spread) in a freezer bag for up to 3 months. Thaw overnight in the fridge before using. For another great freezer-friendly chicken option, check out my Sheet Pan Lemon Garlic Chicken.
Reheating: Reheat sliced chicken gently in a skillet or microwave until just warm. Avoid overheating, as it can dry out.
Conclusion
This sun-dried tomato grilled chicken wrap is proof that a truly satisfying meal doesn’t require hours in the kitchen. It’s a celebration of bright, bold flavors wrapped up in the most convenient package. Whether you’re packing it for a picnic, prepping it for weekday lunches, or serving it for a casual dinner, it delivers every time. Food that feels like home, even when it tastes like a Mediterranean getaway.
I hope this recipe brings as much joy to your table as it does to mine. If you’re looking for more ways to enjoy grilled chicken, my Grilled Chicken Caesar Wrap is another fantastic handheld option. Or, for a deconstructed version of these flavors, my Mediterranean Chicken Bowl is always a winner.
Let me know how your sun-dried tomato grilled chicken wraps turn out in the comments! Don’t forget to tag @StackSipSnack on Pinterest so I can see your delicious creations. Happy wrapping.
FAQs about Sun-Dried Tomato Grilled Chicken Wrap
What ingredients are needed for a Sun-Dried Tomato Grilled Chicken Wrap?
A typical Sun-Dried Tomato Grilled Chicken Wrap includes grilled chicken breast, sun-dried tomatoes, fresh lettuce, cheese (such as mozzarella or feta), a soft tortilla wrap, and often a spread or dressing like mayonnaise, pesto, or a vinaigrette.
How do you make a Sun-Dried Tomato Grilled Chicken Wrap?
To make a Sun-Dried Tomato Grilled Chicken Wrap, start by seasoning and grilling chicken breast. Slice the chicken and layer it on a tortilla with sun-dried tomatoes, fresh greens, cheese, and your choice of sauce. Roll up the wrap tightly and, if desired, grill it briefly to warm through and melt the cheese.
Can I make a Sun-Dried Tomato Grilled Chicken Wrap ahead of time?
Yes, you can prepare the components of the wrap in advance, including grilling the chicken and chopping the sun-dried tomatoes and greens. Assemble the wrap shortly before serving to keep the tortilla from becoming soggy and to maintain freshness.
Is a Sun-Dried Tomato Grilled Chicken Wrap healthy?
A Sun-Dried Tomato Grilled Chicken Wrap can be a healthy meal option, especially if made with lean grilled chicken, whole wheat tortillas, and plenty of fresh vegetables. Sun-dried tomatoes add antioxidants and flavor, while controlling sauces and cheese portions helps keep calorie and fat levels moderate.
What sauces pair well with a Sun-Dried Tomato Grilled Chicken Wrap?
Popular sauces for this wrap include basil pesto, garlic aioli, ranch dressing, honey mustard, or a simple balsamic vinaigrette. These sauces complement the savory flavors of grilled chicken and the tangy sweetness of sun-dried tomatoes.
Can I substitute sun-dried tomatoes in the recipe?
If you don’t have sun-dried tomatoes, you can substitute with roasted red peppers or fresh cherry tomatoes for a different but still flavorful twist. However, sun-dried tomatoes provide a unique concentrated sweetness and texture that’s key to the original recipe.
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