Low Calorie Greek Yogurt Chicken Salad Wraps

I still remember the first time I swapped mayo for Greek yogurt in my chicken salad. It was one of those sweltering July afternoons when the idea of turning on the oven felt like a crime against humanity, and I’d promised to bring something “light and picnic-friendly” to a neighborhood potluck. My grandmother’s vintage recipe—the one that calls for a full cup of mayo and a generous glug of heavy cream—was out of the question. So I took a risk, stirred in a few heaping spoonfuls of tangy 2 % Greek yogurt, held my breath, and prayed no one would notice. Fast-forward thirty minutes: the bowl was empty, three people had asked for the recipe, and one guest insisted I’d “just ruined her life” because she couldn’t stop eating it. That’s the moment these Low-Calorie Greek Yogurt Chicken Salad Wraps were born.

Since then, these wraps have become my go-to for every summer lunch prep, road-trip cooler, and last-minute beach picnic. They’re lightning-fast to assemble (no stove, no oven, one mixing bowl), clock in at under 250 calories per generously stuffed wrap, and pack a serious protein punch that keeps me full through back-to-back Zoom calls and after-work bike rides. If you love creamy, crunchy, herb-flecked chicken salad but could do without the post-lunch slump, you’re about to meet your new favorite meal.

Ingredients You'll Need

Start with the best chicken you can find—either leftover home-roasted breasts or a store-bought rotisserie bird stripped of its salty skin. You’ll need three cups of chopped meat, roughly the yield of two medium breasts. If you’re vegetarian, canned chickpeas mashed with a fork make a surprisingly satisfying stand-in.

Plain 2 % Greek yogurt is the star. I splurge on a brand that lists only milk and cultures; avoid “light” yogurts stuffed with thickeners—they turn watery and metallic. Full-fat yogurt is luscious but adds calories; non-fat can taste chalky, so 2 % hits the sweet spot. You’ll use ¾ cup here, leaving just a tablespoon of mayo for that nostalgic silkiness.

For crunch, I mix half a diced Fuji apple (sweet-crisp) and two ribs of celery. Apples give a juicy pop without refined sugar; celery offers that classic deli flavor. Toasted slivered almonds (or sunflower seeds for nut-free) add depth; toast them in a dry skillet for 90 seconds until fragrant—cool before stirring in or they’ll wilt the yogurt.

Fresh herbs are non-negotiable: a tablespoon each of dill and parsley brighten everything. Dried herbs work in a pinch—use one-third the amount. Lemon juice, Dijon mustard, and a whisper of honey balance tang, savor, and sweetness. Salt and pepper finish it, but taste after chilling; flavors meld and you may want an extra pinch.

Choose wraps with at least 5 g fiber and 100 calories or less—I love spinach or whole-grain 8-inch rounds. For low-carb, large butter-lettuce leaves cradle the salad beautifully. And if gluten is an issue, corn tortillas warmed on a skillet fold without cracking.

How to Make Low Calorie Greek Yogurt Chicken Salad Wraps

Expert Tips

Variations to Try

• 1

  Curry Mango

  Swap apple for ½ cup diced mango and add 1 tsp curry powder; swap almonds for cashews. Serve in lettuce cups for Whole30 vibe.

• 2

  Buffalo Blue

  Replace honey with 1 Tbsp buffalo sauce and fold in 2 Tbsp crumbled blue cheese. Celery stays for crunch; serve with carrot sticks.

• 3

  Southern Pimento

  Stir in 3 Tbsp diced pimento peppers and a pinch of smoked paprika; omit apple. Tastes like your favorite deli salad but lighter.

• 4

  Tex-Mex Black Bean

  Replace almonds with ½ cup black beans and add corn, cilantro, lime zest, and cumin. Top with salsa inside the wrap.

• 5

  Autumn Cranberry Walnut

  Sub dried cranberries for apple and toasted walnuts for almonds. A pinch of cinnamon bridges the sweet-savory gap.

• 6

  Avocado Everything

  Omit mayo and fold in ½ mashed avocado for extra creaminess; add everything-bagel seasoning on the outside of the wrap.

Storage Tips

Refrigerator: Store the chicken salad (without wraps) in an airtight container up to 5 days. Press plastic wrap directly onto the surface to prevent yogurt crust. Assembled wraps keep 3 days refrigerated inside parchment; the lettuce may wilt, so add greens just before eating.

Freezer: Freeze finished wraps (no fresh lettuce) up to 2 months. Thaw overnight in the fridge, then refresh with a squeeze of lemon and a pinch of salt. The texture of apple and celery remains surprisingly crisp because the yogurt coating acts as a protective barrier.

Pack for Work: Pack the salad in a 1-cup lidded container and tuck wraps separately; assemble at lunch to avoid sogginess. Include an ice pack to keep temperature below 40 °F for food safety.

Frequently Asked Questions

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Low Calorie Greek Yogurt Chicken Salad Wraps

(4.9 from 127 reviews)

Prep

15 min

Cook

0 min

Servings

6 wraps

Ingredients

• 3 cups cooked chicken, diced (about 1 lb)
• ¾ cup plain 2 % Greek yogurt
• 1 Tbsp mayonnaise
• 1 Tbsp fresh lemon juice
• 1 tsp Dijon mustard
• ½ tsp honey
• ½ tsp kosher salt
• ¼ tsp black pepper
• ½ cup diced Fuji apple
• ½ cup diced celery
• 3 Tbsp toasted slivered almonds
• 1 Tbsp minced red onion
• 1 Tbsp chopped fresh dill
• 1 Tbsp chopped fresh parsley
• 6 whole-grain 8-inch wraps
• Optional: baby spinach leaves

Instructions

1. Mix Base: Whisk yogurt, mayo, lemon juice, Dijon, honey, salt, and pepper until smooth.
2. Add Chicken: Fold in chicken until coated.
3. Stir-Ins: Mix in apple, celery, almonds, onion, dill, and parsley.
4. Chill: Cover and refrigerate 30 minutes (up to 5 days).
5. Assemble: Warm wraps 10 sec in microwave. Place ½ cup salad plus spinach on each, roll tightly, seam-side down.
6. Serve: Slice in half or pack whole. Refrigerate up to 3 days or freeze 2 months.

Recipe Notes

For nut-free, swap almonds with toasted sunflower seeds. Salad is great stuffed in tomatoes or bell-pepper halves for a no-bread option.

Nutrition (per wrap)

234

Calories

23g

Protein

24g

Carbs

7g

Fat