Chicken wraps are a great quick lunch, and our guide below will help you overcome some of the most common issues when making wraps, from keeping them wrapped to stopping them from going soggy.
How to fold a wrap
If you’ve ever struggled to keep the filling of the wrap, well, inside rather than all over your plate, then here are some tips. Firstly: don’t overfill your wrap! You need some space around the edges, especially when you’re first learning how to fold things tightly. Secondly, don’t be afraid to get your hands a bit dirty – you will likely need to tuck in the filling as you roll.
Place the filling down the centre of the wrap horizontally, leaving some empty space at the edge. Fold the left and right sides of the wrap over the filling so they cover about a third of the filling on either side, with a gap in the middle. While holding the side flaps in place, fold the bottom of the tortilla (the side closest to you) over the filling. You might need to use your fingers and the edge of the wrap to tuck in the filling as you fold. Squeeze the flap down firmly, then pull it back and tuck it in so that the filling is tightly sealed.
Tightly roll the wrap over the remaining flap, and enjoy!
How to stop a wrap going soggy
Although a wrap is a delicious lunch, tortillas are pretty thin and do have a tendency to go soggy. The easiest way to keep a wrap from going soggy is to not use a filling that’s too wet.
The recipe below has a yoghurt sauce which is delicious, but can leak out of the wrap if it’s stored in a lunch box for a few hours. To prevent this, if you’re taking this chicken wrap for lunch then pack the yoghurt sauce separately. When ready to eat, unfold the wrap, dollop over some sauce, then refold and enjoy.
Another tip is not to add any ingredients while they're still warm. For the recipe below, let the chicken cool down before adding it to the wrap, so the steam doesn't make the wrap wet.
How to make a chicken wrap
Metric
Imperial
- 8 flour tortillas
- 1 baby cos lettuce, torn into pieces
- 1 small red onion, finely chopped
- 3 tomatoes, roughly chopped
- 1 small cucumber, finely chopped
Chicken
- 900g of boneless, skinless chicken thighs
- 2 tbsp of olive oil
- 1/2 tsp table salt
- 1/2 tsp smoked paprika
- 1/2 tsp chilli flakes, or to taste
- 1 tsp oregano
Yoghurt sauce
- 300g of Greek yoghurt, full fat
- 2 garlic cloves, grated
- 2 tbsp of lemon juice
- 3 tbsp of finely chopped parsley
- salt, to taste
Whisk together all the ingredients for the chicken marinade in a large bowl. This can be used immediately, or refrigerated for up to 24 hours
Once ready to cook, preheat a heavy-bottomed pan over a medium-high heat
Add half the chicken to the pan in a single layer
Cook the chicken until browned on the bottom – once it’s cooked it should release from the pan – then flip and cook on the other side until browned and cooked through
Transfer to a chopping board, then repeat with the remaining chicken
Slice the chicken thighs into ½-1 cm pieces
Mix together all the ingredients for the yoghurt sauce
Spread some yoghurt sauce on the base of your wrap. Add some lettuce, tomato, cucumber, red onion and chicken to the centre, then wrap tightly according to the instructions above
How to store leftovers
If you have any leftover cooked chicken thigh, this will keep for up to three days in a covered container in the fridge. Any leftover yoghurt sauce will keep in the fridge for up to 5 days.
Fully made leftover wraps won’t keep for very long, as the yoghurt sauce will make the wrap soggy. If you want to make these in advance, we’d recommend preparing all of the components separately (sauce, chicken, veg etc.) and then assembling them when ready to eat.
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