Healthy Chicken Wraps with Mandarin Oranges: A 20-Minute Protein-Packed Meal Prep Solution

This post is sponsored by Mission Foods, all opinions are my own.

Delicious, healthy, and incredibly easy to prepare, these Healthy Chicken Wraps with Mandarin Oranges are a game-changer for busy individuals and families. Ready in just 20 minutes, they’re not only perfect for a quick weeknight dinner but also an excellent choice for workweek lunches, making meal prep a breeze. Packed with fresh ingredients and plant-based protein from Mission® Protein Tortilla Wraps, these wraps are designed to delight both kids and adults!

As a busy mom, I am constantly searching for wholesome meal solutions that are both quick to assemble and satisfyingly nutritious. These protein-packed chicken wraps featuring Mission® Protein Tortilla Wraps tick all the boxes. They make family mealtime effortlessly simple and contribute to a more balanced diet thanks to their impressive plant-based protein content. Creating this specific recipe for a healthy chicken salad wrap allowed me to combine fresh, vibrant ingredients that are sure to be a hit with everyone at the table.

The beauty of these chicken wraps lies in their speed and nutritional value. They come together in a mere 20 minutes, ensuring that even on the busiest evenings, a flavorful and hearty dinner is within reach. What sets them apart even further is the inclusion of Mission® Protein Tortilla Wraps, which derive their protein power from plants. This makes them an excellent choice for both vegetarians and meat-eaters looking to boost their protein intake while keeping carbs in check and not compromising on taste. My family and I genuinely adore these simple and healthy chicken wraps, and I’m confident yours will too!

Essential Kitchen Tools for Easy Preparation

Having the right tools can make all the difference in the kitchen, especially when you’re aiming for a quick and seamless meal. Here’s what you’ll need for these healthy chicken wraps:

• A Large Skillet: This versatile pan is crucial for cooking your chicken evenly and efficiently. While I prefer my chicken salad wraps cold, you can also use the skillet to lightly toast your assembled wraps for a warm, crispy texture if desired. To save even more time, consider cooking the chicken ahead of time or utilizing a convenient store-bought rotisserie chicken.
• A Large Mixing Bowl: You’ll need ample space to combine all the fresh ingredients for your chicken salad filling. A generously sized bowl ensures you can toss everything together thoroughly without spills, guaranteeing every bite of your healthy chicken wrap is perfectly mixed.
• A Sharp Knife and Cutting Board: Precision slicing of cooked chicken and other fresh produce like apples and mandarin oranges is key. A good quality paring knife or chef’s knife will make this task quick and safe.
• Measuring Cups and Spoons: Accurate measurements ensure consistent flavor and texture every time you make these delightful wraps.
• Salad Tossing Utensils (Optional): While not strictly necessary, a pair of salad tongs or serving spoons can help you achieve an even distribution of ingredients, ensuring each healthy chicken wrap is packed with a balanced mix of flavors and textures.
• A Colander or Salad Spinner (Optional): Essential for properly washing and drying your fresh greens. Removing excess water prevents your wraps from becoming soggy.

Wholesome Ingredients for Flavorful Chicken Wraps

The success of these healthy chicken wraps lies in the quality and freshness of the ingredients. Each component plays a vital role in creating a vibrant and satisfying flavor profile:

• A Large Apple: While any apple variety works well, I find that a crisp Fuji apple adds the perfect balance of sweetness and crunch to the chicken salad. Its firm texture holds up beautifully in the wrap.
• Fresh Mandarin Oranges: For the best results, opt for fresh mandarin oranges over canned. Fresh mandarins provide a brighter, more intense citrus flavor and prevent the wraps from becoming watery and potentially soggy, which can happen with the syrup from canned varieties.
• Sliced Almonds: These add a wonderful nutty crunch that complements the other ingredients. If almonds aren’t your preference, feel free to substitute with crushed pecans or walnuts. Just ensure they are sliced or crushed to avoid overpowering the delicate flavors of the chicken wraps.
• Goat Cheese: The creamy, tangy notes of goat cheese introduce a sophisticated depth of flavor that pairs surprisingly well with the fruit and chicken. It adds a lovely richness without being overly heavy.
• Fresh Greens: I typically use a combination of fresh spinach and a spring mix for a nutrient-dense and flavorful base. However, you can easily customize this with other favorite greens such as kale for added nutrients, crisp iceberg lettuce, or crunchy romaine lettuce.
• Chicken Breasts: For faster cooking and easier slicing, I highly recommend using thin-sliced chicken breasts. If you have thicker breasts, simply slice them horizontally to create thinner cutlets, which will significantly reduce your cooking time for these quick chicken wraps.
• Flavorful Spices: A thoughtful blend of sea salt, ground black pepper, paprika, garlic powder, and onion powder seasons the chicken perfectly, building a robust flavor foundation for the wraps.
• Honey Dijon Vinaigrette Dressing: My homemade Honey Dijon Vinaigrette is incredibly simple to make and adds a delicious tang and sweetness that ties all the ingredients together. However, a good quality store-bought honey dijon dressing can also be used for convenience.
• Mission® Protein Tortilla Wraps: These are the star of the show! Beyond providing a sturdy and flexible vessel for your delicious filling, they are packed with plant-based protein, making your healthy chicken wraps even more satisfying and nutritious.

Making Protein-Packed Mandarin Chicken Wraps

Follow these simple steps to create your delicious and healthy chicken wraps in just 20 minutes:

1. Prepare your chicken: Place a large skillet on your stovetop and add a small amount of olive oil. Season both sides of your chicken breasts with sea salt, pepper, paprika, garlic powder, and onion powder. Add the seasoned chicken to the skillet and cook over medium heat for approximately 5 minutes per side, or until the internal temperature reaches 165 degrees Fahrenheit when checked with a meat thermometer.
2. While the chicken cooks, prepare the fresh ingredients: Wash your greens (spinach and spring mix) thoroughly and pat them dry to remove any excess moisture. Peel and section your mandarin oranges, chop your apple into bite-sized pieces, and measure out the remaining ingredients like sliced almonds and goat cheese.
3. Slice the cooked chicken: Once your chicken is fully cooked, remove it from the pan and let it rest for a few minutes on a cutting board before slicing it into strips or dicing it into cubes.
4. Combine the filling: In your large mixing bowl, add all the prepared ingredients – the sliced chicken, greens, mandarin oranges, chopped apple, sliced almonds, goat cheese, and honey dijon vinaigrette dressing. Toss everything together gently until all ingredients are well distributed and coated with the dressing.
5. Warm the tortillas: To make the Mission® Protein Tortilla Wraps more pliable and easier to roll, wrap them in several damp paper towels and microwave for about 15 seconds. This simple trick prevents tearing and makes for a perfectly rolled wrap.
6. Assemble the wraps: Scoop a generous cup of the chicken salad filling into the center of each warmed Mission® Protein Tortilla Wrap. Carefully fold in the sides, then roll the wrap securely, like a burrito, to ensure all the delicious contents stay inside.
7. Serve and enjoy: Once all your healthy chicken wraps are rolled, you can enjoy them immediately. I personally prefer them cold, but you can also lightly warm them in a large skillet or on a grill pan until they are slightly browned and heated through.

Expert Tips for Perfect Chicken Wraps

Achieving perfect, healthy chicken wraps every time is easy with a few simple tricks. These tips will help you save time and elevate your wrap game:

• Choose the Right Chicken: The size and thickness of your chicken breasts significantly impact cooking time. For this quick recipe, opt for smaller, thinner chicken breasts. If you can only find larger, thicker cuts, simply slice them in half horizontally (butterflying them) to create thinner cutlets. This ensures the chicken cooks through in about 10 minutes, keeping your total prep time to a minimum.
• Consider Pre-Cooked Chicken for Ultimate Convenience: On days when time is exceptionally tight, don’t hesitate to use pre-cooked chicken. A store-bought rotisserie chicken is an excellent shortcut. Simply shred or dice the meat, and you’ve bypassed the entire chicken cooking process, making these healthy chicken wraps even faster to assemble. Canned chicken, drained well, can also work in a pinch.
• Don’t Skimp on Drying Greens: After washing your spinach and spring mix, ensure they are thoroughly dried. Excess moisture can make your wraps soggy, detracting from the crisp texture of the other fresh ingredients. A salad spinner is ideal for this, but patting them dry with paper towels works just as well.
• Mandarin Orange Prep: If using fresh mandarin oranges, make sure to peel and section them carefully, removing as much of the white pith as possible for the best flavor and texture in your mandarin chicken wraps.
• Customizing Your Crunch: While sliced almonds provide a fantastic texture, don’t be afraid to experiment with other nuts or seeds like pecans, walnuts, or even sunflower seeds for varied flavors and nutritional boosts. Ensure they are chopped or sliced to integrate well into the chicken salad.

More Simple & Healthy Recipes to Try

Explore other easy and nutritious recipes from my kitchen that are perfect for any day of the week:

• Vegetarian Freezer Burritos
• Baked Coconut Crusted Fish Tacos
• 15 Minute Easy Margherita Pizza
• Healthy Quesadilla Recipe
• Pesto Pasta Recipe

Leftover & Meal Prep Brilliance

Recipes that store well and can be enjoyed for several days hold a special place in any busy household’s heart. These healthy chicken wraps are ideal for meal prepping, ensuring you have nutritious lunches ready to go throughout the workweek.

Once assembled, you can store these healthy chicken wraps in an airtight container in the refrigerator for up to 4 days. This makes them a fantastic option for grab-and-go meals. When you’re ready to eat, you have several choices:

• Enjoy Cold: This is my personal preference. The flavors meld beautifully as they sit, and eating them cold makes for an incredibly refreshing and fuss-free lunch. No need for reheating!
• Warm in the Microwave: If you prefer a warm wrap, simply place it in the microwave for a short duration until heated through. Be careful not to overheat, as the tortilla can become tough.
• Heat on a Grill Pan: For a slightly crispy exterior and appealing grill marks, warm the wrap on a grill pan over medium heat for a few minutes per side.

Their versatility and excellent keeping qualities make these chicken wraps perfect for packing into lunch boxes for kids or for your own work lunches, providing a healthy, protein-filled option that keeps you energized throughout the day. Say goodbye to dull, repetitive lunches and hello to fresh, vibrant flavors!

Dinner time can often be a source of stress, but it doesn’t have to be. I sincerely hope that these healthy Chicken Wraps bring simplicity, flavor, and peace of mind to your family dinners and lunch planning.

Happy Eating!

Healthy Chicken Wraps with Mandarin Oranges

Caitlyn Erhardt

This easy Chicken Wrap recipe is ready in 20 minutes and great for busy weeknight dinners or a quick lunch! Packed with fruit, chicken, and greens!

★★★★★

5 from 2 votes

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Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course Lunch, Main Course, Main Dish

Cuisine American

Servings 6 Servings

Calories 582 kcal

Ingredients

• 6 Mission® Protein Tortilla Wraps
• 3-4 Mandarin Oranges
• 1 Large Apple
• 4 Cups Fresh Spinach Leaves
• 3 Cups Artisan Spring Mix
• ¾ Cup Sliced Almonds
• 4 Oz Plain Goat Cheese
• ½ Cup Honey Dijon Vinaigrette Dressing
• 1 tablespoon Olive Oil
• 1 lb Chicken Breasts
• ½ teaspoon Sea Salt
• 1 teaspoon Ground Black Pepper
• ½ teaspoon Paprika
• 1 teaspoon Garlic Powder
• ½ teaspoon Onion Powder

Instructions

1. Add oil to a large skillet and heat over medium heat. Season both sides of chicken breasts (see notes about size) with sea salt, pepper, paprika, garlic powder, and onion powder.
2. Add chicken breasts to skillet and cook for 5 minutes each side, or until internal temperature reaches 165 degrees Fahrenheit.
3. While the chicken is cooking, wash your spinach and spring mix then pat dry. Next, chop your apple and peel and section the mandarin oranges. Measure out remaining ingredients and add everything to a large bowl.
4. When the chicken is cooked through, remove it from the skillet and slice it on a cutting board. Add it to the large bowl with other ingredients and toss to combine.
5. Place the Mission® Protein Tortilla Wraps in several damp paper towels and microwave for 15 seconds. This helps make rolling the chicken wraps much easier.
6. Take a heaping cup of chicken wrap filling and place in the middle of one Mission® Protein Tortilla Wrap. Roll the chicken wrap and repeat until all the chicken wraps are filled and rolled.
7. Enjoy cold (my preference) or heat on a grill pan until warm and light grill marks appear. Enjoy!

Notes

• Leftover Storage: Store leftover chicken wraps in an airtight container for up to 4 days. When ready to eat, enjoy cold or warm in the microwave or on a grill pan until warm.
• Chicken Breast Size: I like to use thin, small chicken breasts for this chicken wrap recipe. If your breasts are large and thick, the chicken will take much longer than 10 minutes to cook through. I suggest using a thin sliced chicken breast, or slicing a large chicken breast in half to keep the cook time low for this recipe.

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Nutrition

Serving: 1Chicken Wrap
Calories: 582kcal
Carbohydrates: 51.8g
Protein: 37.3g
Fat: 23.2g
Saturated Fat: 7.5g
Cholesterol: 85mg
Sodium: 701mg
Potassium: 542mg
Fiber: 5.4g
Sugar: 9.1g
Calcium: 392mg
Iron: 5mg

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This is a sponsored post written by me on behalf of Mission Foods.