Need a quick and delicious meal prep recipe? Try these Cajun Chicken Wraps! They're light, refreshing, and can be made with any chicken you have on hand, making them extra simple and fast to put together!
Working outside all summer means I'm always on the lookout for lunches that are delicious cold and won’t get soggy while in the fridge all week. For these reasons, wraps make a frequent appearance in my lunch box.
The filling can be mixed up and stored separately from the tortillas. Then for lunch, you just pour the filling into the wrap, roll it up, and enjoy it fresh, not soggy! These Cajun wraps are one of my favorites to bring for lunch because they're packed with bright veggies, juicy chicken, and a healthy and creamy yogurt-based sauce.
So, let’s get rolling!
Looking for more easy lunch recipes? Try these!
Ingredients and Substitutions
All substitutions are a 1:1 substitutes unless otherwise noted.
Cooked Chicken: We use rotisserie chicken or diced chicken tenders for our wraps because they're quick and easy!
Substitutions: Any plain cooked chicken can be used. This can be leftover from dinner or a restaurant, rotisserie, or frozen. You can also bake, boil, or grill chicken for this recipe. You can use chicken tenderloins, chicken breasts, breaded chicken, or shredded chicken. We like to use boneless skinless chicken breast when making the chicken from scratch.
Red Onion, Bell Pepper, Celery: Louisiana cooking is known for what is called the holy trinity. It's a combination of bell pepper, onion, and celery, and it makes the base of many traditional Cajun dishes. So it was a no-brainer to include these fresh and staple ingredients in our Cajun chicken wraps!
Substitutions: Any combination of these three ingredients can be used. You can use any kind of onion or bell pepper in place of what we recommend.
Lettuce: We like to use bagged and shredded lettuce to make this recipe extra quick.
Substitutions: Butter lettuce, romaine, or iceberg lettuce can all be used. You can also use shredded cabbage in place of lettuce.
Tortillas: This recipe is sized to make 4 wraps with 10-inch tortilla wraps, depending on how full you like your wraps.
Substitutions: You can use any size or kind of tortilla you like. If using 8-inch wraps, this will make 6 wraps. You can easily make this recipe gluten-free by using corn tortillas or leaving out the tortilla and replacing it with white rice or brown rice to make a Cajun chicken bowl. For a low-carb version, try using lettuce wraps or our egg white wraps.
Greek Yogurt: Plain Greek yogurt is a fantastic base for creamy sauces because it provides the tangy and creamy taste of sour cream but with much more protein and healthy fats.
Substitutions: Any plain Greek-style yogurt or sour cream can be used, including dairy-free sour cream or Greek-style yogurt.
Substitutions: Any Cajun spices you like can be used! This can be any brand or homemade recipe.
Recipe Testing Notes
Throughout our testing of this Cajun chicken Wrap recipe, we learned some key things that worked and didn't work. Here are the key takeaways!
Greek yogurt Is best: We tried this Cajun chicken wrap sauce with mayonnaise, sour cream, Greek yogurt, and a few different combinations of all of them. The mayonnaise was too oily. The sour cream was good, but it was too thick to coat all the ingredients. Greek yogurt on its own allowed for the flavor of the Cajun seasoning to shine and was thin enough to coat all the other ingredients, making it a clear winner!
Store the filing separately: We found that keeping the filling separate made for more options later on with leftovers. The filling contents are excellent for adding to a bed of lettuce or over rice if you don’t want to use a tortilla or run out. Plus, it keeps the wraps from getting soggy and doesn’t take more than 2 minutes to put the filling into the tortilla and roll.
Keep it small and mix well: Anytime we make wraps, we chop the contents up very small (like ¼” x ¼” o ½” x ½” at the largest) and we mix everything together before wrapping. This ensures you get a bite of everything with each bite of the wrap. It also is what turns a good wrap into a great wrap, in my opinion.
How to Make this - Step by Step
Be sure to scroll all the way to the bottom for the full recipe card for this Cajun Chicken Wrap recipe.
Step one: Make the chicken and prep the veggies
If you're making the chicken from scratch, make it however you like (air fryer, oven baked, grilled, boil, etc). When making chicken, I'll season the chicken with a little black pepper and salt. Chop chicken pieces and vegetables into bite-size pieces.
Step two: Make the sauce
Grab a large bowl and mix the yogurt and the Cajun Seasoning in it. This will be the same bowl that you mix everything in so it should be big enough to fit everything (a medium size bowl will not work) and easily mix without stuff coming out the sides of the bowl. You can do this in a separate bowl but no one likes more dishes.
Step three: Add everything else to the bowl
Add everything else to the large bowl and mix well until everything is coated in the yogurt sauce.
Step four: Roll
Lay out your tortillas, fill, and roll. If you'll be eating this the next day, you can wrap them in foil. For meal prep, keep the filling separate and make wraps vefore you want them.
Watch How to Make This - Step by Step
Scale up or down! If you want only enough wraps for a few days, this recipe can easily be cut in half. If you need to feed the soccer team, you can easily double the recipe! This is also a great recipe for feeding a crowd because everyone can make their own wraps or bowls.
There are two methods to keep wraps from getting soggy. One is to place a large piece of butter lettuce on the inside of the tortilla and then place the filling on the lettuce. This creates a waterproof barrier between the filling ingredients and the tortilla. The other way is to store the filing separate and make wraps as you want them.
Wraps often fall apart from either being filled with too many ingredients, or the ingredients being too wet. Try to avoid too much sauce when making wraps, or keep the sauce separate and dip the wraps in the sauce. This is another great thing Greek yogurt has going for it. It has a lower water content than sour cream or standard yogurt to help this creamy Cajun chicken wrap from getting soggy.
While these Cajun chicken wraps are perfectly delicious, there are some ways to mix it up and keep meal prep interesting!
- Chicken Lettuce Wraps: To make a low-carb version of our delicious Cajun wrap, swap the onion for a low-carb vegetable like zucchini and use butter lettuce as the wrap.
- Cajun Chicken Sandwich: For this variation, use the chicken filling in between two pieces of toasted sourdough or rye bread.
Want to Save It For Later? Here's How!
This is the ultimate meal prep recipe! It whips up quickly, stores fabulous in the fridge, and is eaten cold (no reheating required!). However, due to the sauce and fresh ingredients, it's not freezer friendly.
Fridge: The best way to store this is to keep the filling separate. I like to make two days' worth of wraps and store the rest of the filling separately. After two days, I find the tortillas become slightly damp so I find it best to make two, eat those, then make two more to store.
For storing, wrap them in foil to keep them from coming apart. You can also pack a small container of chicken filling and a tortilla separately and assemble them during the day to eat fresh.
The term “holy trinity” originated from the celebrity chef Paul Prudhomme in the late 1970’s. He used it to try and convey how important these three ingredients are to Cajun cooking. Cajun cooking heavily relies on what can be grown in Louisiana. So while the holy trinity has French roots, it swaps traditional French ingredients for Louisiana ingredients. So rather than onion, celery, and carrots, the holy trinity is onion, celery, and bell pepper. (source)
Cajun Wrap Pairing Ideas
If you are wondering what to serve with these chicken wraps, here are some of our favorite pairing ideas for a complete lunch.
- Protein Rice Krispies are another great lunch box staple. I always look forward to having my sweet treat after the savory Cajun wrap!
- Parboiled Roasted Potatoes are SUPER crispy and taste delicious when served alongside this Cajun chicken wrap!
- Nut Butter Snickerdoodle is another favorite sweet treat to munch on after enjoying the wrap. These are grain free and much higher in protein than a standard snickerdoodle.
Did you try this and love it? Leave us a review, we would love to hear from you!
- 5-6 oz Plain Greek yogurt 1 small container, does not have to be exactly 5.3oz
- 2 teaspoon Cajun seasoning
- 2.5 cups Chicken cooked chopped; about 3 chicken breasts*
- ½ each Red onion diced to ¼" x ¼"
- 1 each Bell pepper diced to ¼" x ¼"; any color
- 3 stocks celery diced to ¼" x ¼"
- 1 cup lettuce chopped or shredded
- 4 each Tortillas 10"
- Cook the chicken as desired. Chop the chicken into bite sized pieces. Dice the onion, bell pepper, and celery into ¼” x ¼” cubes.
- Mix the yogurt and Cajun seasoning in a large bowl. This will also be the bowl used to mix the rest of the filling ingredients.
- Add the other ingredients to the large bowl and mix until evenly coated in the yogurt sauce.
- Fill tortillas with the Cajun chicken filling and enjoy!