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Thai Peanut Chicken Wraps

High-protein chicken wraps with fresh vegetables and addictive Thai peanut sauce, ready in 25 minutes for a quick, healthy dinner.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 wraps
Course: Dinner, Lunch, Main Course
Cuisine: Asian, Thai
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 4 large flour tortillas or whole wheat wraps, burrito-sized
  • 2 cups cooked chicken breast shredded or sliced
  • 1 cup shredded carrots
  • 1 cup shredded red cabbage
  • 1 red bell pepper thinly sliced
  • 1/2 cup fresh cilantro chopped
  • 1/4 cup green onions sliced
  • chopped peanuts optional
  • 1/4 cup creamy peanut butter
  • 2 tablespoons soy sauce or tamari for gluten-free
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon lime juice fresh
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon fresh ginger grated
  • 1 clove garlic minced
  • 1-2 tablespoons warm water to thin sauce as needed

Equipment

  • small bowl
  • whisk
  • Skillet (optional, for toasting)

Method
 

  1. In a small bowl, whisk together the peanut butter, soy sauce, honey, lime juice, rice vinegar, ginger, and garlic until smooth. Add warm water one tablespoon at a time until the sauce reaches a smooth, drizzlable consistency. The sauce should coat the back of a spoon but still pour easily. Set aside.
  2. If using raw chicken, heat a little oil in a skillet over medium heat and cook chicken breasts for 6-7 minutes per side until they reach an internal temperature of 165°F. Let rest for 5 minutes, then slice into strips. If using pre-cooked or rotisserie chicken, shred it with two forks or chop into bite-sized pieces.
  3. Warm the tortillas in the microwave for 10 seconds to make them more pliable. Lay them flat on a clean surface.
  4. In the center of each tortilla, layer about 1/2 cup of chicken, a handful of shredded carrots, a handful of red cabbage, and several slices of bell pepper. Don't overfill — less is more for easy wrapping.
  5. Drizzle 2-3 tablespoons of peanut sauce over the fillings in each wrap. Top with fresh cilantro, green onions, and chopped peanuts if using.
  6. Fold in the sides of the tortilla about 1 inch, then roll tightly from the bottom up, keeping the filling tucked in as you roll.
  7. Optional: For crispy wraps, place them seam-side down in a dry skillet over medium heat for 1-2 minutes per side until golden and lightly toasted.
  8. Serve immediately with extra peanut sauce on the side for dipping.

Notes

Storage: Store peanut sauce in an airtight container in the refrigerator for up to 1 week. It will thicken — whisk in warm water to thin. Store chopped vegetables separately for up to 4 days. Cooked chicken keeps for 3-4 days refrigerated.
Meal Prep: Don't assemble wraps more than 2-3 hours before eating or they'll get soggy. Pack components separately and assemble when ready to eat.
Protein Boost: Add edamame, extra chicken, or quinoa for more protein. Each wrap contains approximately 30g of protein.
Lower-Carb Option: Use large butter lettuce leaves instead of tortillas for a low-carb lettuce wrap.
Variations: Swap chicken for shrimp (cook 2 minutes per side) or crispy pan-fried tofu. Add snap peas, cucumber, bean sprouts, or mango for different flavors and textures.
Gluten-Free: Use gluten-free tortillas and replace soy sauce with tamari or coconut aminos.
Make It Spicy: Add sriracha or red pepper flakes to the peanut sauce.