By This tarragon chicken salad wrap is your meal prep hero that's ready in just 15 minutes and will keep you going all afternoon! This flavorful recipe transforms the classic chicken salad into a portable meal in just under 15 minutes and packs 49g of protein with the twist of licorice-like tarragon.
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We have this cafe, chain type place by us that's super cute and has the best tarragon chicken salad! I had never had it in a wrap before choosing it from their menu of high-protein lunch options. Needless to say, I was hooked and now prep my own version regularly!
Jump to:
- what the heck is tarragon?
- ingredient notes & substitutions
- high protein ingredient spotlight: rotisserie chicken
- here's how to make tarragon chicken salad wraps (with photos & video)
- expert tips
- common questions
- troubleshooting & testing notes
- how to store & meal prep it
- best ways to elevate this chicken salad
- Recipe
what the heck is tarragon?
Listen, if you've never added tarragon to your chicken salad, you're seriously missing out. This French herb actually has a licorice taste, but trust me, a few sprigs of fresh tarragon will transform the plain old chicken salad into a delicious on-the-go lunch. Plus, it pairs perfectly with lemon and makes the whole wrap taste like something you'd get at that expensive café downtown.
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Tortillas: Any burrito-sized tortilla will work. I prefer whole wheat, but you can also grab low-carb tortillas or lavash wraps.
- Greens: Head to the produce aisle and grab red grapes, red onions, celery, and tarragon.
- Shredded chicken: Grab a rotisserie chicken or 4 cans of packed chicken in water. You can also just cook your own chicken breasts.
- Fridge items: You'll need mayo, plain non fat Greek yogurt, Dijon mustard, and lemon juice.
- Pantry items: Chopped pecans, garlic powder, salt and pepper. Walnuts or almonds will work too!
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: rotisserie chicken
Shredded rotisserie chicken is a versatile and convenient protein source that makes meal prep a breeze. With about 25 grams of protein per 3-ounce serving, rotisserie chicken provides high-quality, lean protein necessary for muscle maintenance and overall health, all while spending no time and effort cooking chicken from scratch.
The pre-cooked meat absorbs flavors and can be quickly added into a wide variety of dishes, from dill pickle chicken salad and cajun chicken wraps to soups and Boursin spaghetti squash, making it a great choice for us busy people who want to maintain a healthy, protein-rich diet without sacrificing time or taste.
here's how to make tarragon chicken salad wraps (with photos & video)
Be sure to scroll to the recipe card for the full tarragon chicken salad wrap recipe!
- Mix: Combine the chicken salad ingredients in a large bowl. I like to mix everything but the grapes using a hand mixer to help break up the chicken and then fold in the grapes.
- Roll: Place your tortillas on individual pieces of parchment paper or foil. Place about 1 cup of mix in the center of the tortilla. If you plan to meal prep this for more than 2 days, lay down a layer of lettuce leaves on the tortilla first to protect it from getting soggy. Fold the sides of the tortilla in and then roll! It's also helpful to wrap with the foil as you roll to hold it all together.
expert tips
- Canned Chicken: This ingredient gets a bad wrap, but it's great for chicken salads! If you're concerned about added ingredients, just look for one without added salt and that's packed in water.
- Swap the grapes: If you don't like grapes, try this salad with dried cranberries or chickpeas.
- Heat up your tortillas: Warm your tortillas slightly before wrapping to make them more pliable and less likely to crack.
common questions
Yes! If you want to stick with poultry, you could use shredded turkey, but this recipe would also be amazing as a tuna salad.
You can make this recipe dairy free by replacing the Greek yogurt with additional mayonnaise.
This usually happens if the canned chicken wasn't drained well enough or if the grapes release too much moisture. Make sure you drain the chicken, diced onions, and celery well, and also cut your grapes prior to adding them to the mixture.
troubleshooting & testing notes
Making it dairy free
In some recipes, you can use a plant-based yogurt in place of Greek yogurt. But not this one - plant-based yogurt just makes it taste odd. Instead, opt for additional mayo.
Rolling the wrap
I like to heat my tortilla up a bit (when using whole wheat) to help it roll better. You can also place it directly on foil or parchment paper and use that to help you roll up the tortilla and hold it together.
how to store & meal prep it
This is the ideal meal prep lunch! Here's the best way to store the wrap.
- Fridge: These wraps will keep for 2 days in the fridge without the lettuce layer and up to 4 days with it. If the foil or parchment wrap isn't very tight, keep them in an airtight container or plastic bag.
- Meal Prep: Keep the chicken salad, lettuce, and tortilla all separate until you're ready to eat to keep the tortilla and lettuce from getting soggy. If you're using a whole wheat tortilla, they will last 3 days without getting soggy. Or, you can place a layer of butter lettuce between the tortilla an the filling to prevent it from getting soggy all week.
best ways to elevate this chicken salad
I love chicken salad because it's such a versatile recipe. You can customize it and enjoy it in several different ways.
- A toasted croissant sandwich instead of a tortilla! I love a croissant with anything, and the flakey texture really levels up this recipe.
- Lettuce wraps are a great option for those looking for a low-carb option.
- Make it a bowl with warm quinoa or a green salad as the base! If you're searching for more amazing chicken bowls, try my crack chicken bowls and BBQ chicken bowls!
Recipe
tarragon chicken salad wrap
Ingredients
- 4 whole wheat burrito sized tortillas (or low carb tortillas,Lavish wraps, or gluten free favorite)
- 8 pieces lettuce (from head of lettce)
Chicken salad
- 4 cups shredded rotisserie chicken (or 4 cans chicken packed in water (drained))
- ½ teaspoon garlic powder
- 2 tablespoon lemon juice
- ¼ cup mayo
- ⅓ cup plain Greek yogurt, non fat ( or use extra mayo to make it dairy free)
- 1 teaspoon Dijon mustard
- ½ cup red grapes (halved)
- ½ red onion
- ¼ cup chopped pecans
- ⅓ cup diced celery
- 2 tablespoon diced tarragon fresh (about 5 sprigs)
- ¾ teaspoon salt
- ½ teaspoon pepper
Before you start!
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Instructions
- Combine the chicken salad ingredients in a large bowl. I like to mix everything but the grapes using a hand mixer to help break up the 4 cups shredded rotisserie chicken and then fold in the ½ cup red grapes.
- Place your tortillas on individual pieces of parchment paper or foil. Place about 1 cup of mix in the center of the tortilla. If you plan to meal prep this for more than 2 days, lay down a layer of lettuce leaves on the tortilla first to protect it from getting soggy. Fold the sides of the tortilla in and then roll! It's also helpful to wrap with the foil as you roll to hold it all together.
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
This is to die for! Wow! I used sour cream instead of mayo simply because I had everything else on hand and didn’t need to shop, it’s great!
Has anyone ever frozen it in individual servings without the wrap or lettuce? Does it work?
So happy to hear that! I don’t know that it would freeze well because of grapes but I think if you left those out it would be fine!
Sadly, I'm not a fan of tarragon. Any suggested replacement? Or just leave it out?
I’d just leave it out or swap with parsley!
So good! Love the grapes!