With 25 minutes to spare and a few simple ingredients – you can enjoy this simple and satisfying Nando’s inspired Chicken Wrap made Nando’s Lemon & Herb Sauce! 

Healthy Chicken Wrap Recipe:

Nando’s wraps are a popular lunch recipe worldwide for a reason! They are healthy, simple, delicious and filling! 

What could possibly be better than just ordering one quickly? Making one at home! Majority of the ingredients you likely already have laying around at home… (Minus the Nando’s sauce which can be substituted)! Additionally, these chicken wraps are easy and nutritious, making them the perfect quick healthy lunch or snack! Plus, I mean, in 20-25 minutes, you can have your wrap sitting in front of you ready to be served and enjoyed!

The key ingredient to making these wraps taste just like the version from Nando’s itself is that this Nando’s Inspired Chicken Wrap is made using the Nando’s Lemon & Herb Peri-Peri Sauce. Additionally, (which I know is the absolute go-to for us non-spicy loving people out here)!

If you do like spicy food, feel free to substitute the Lemon & Herb sauce with their Mild (or Hot) Peri Peri Sauce instead! 

Yield:

This recipe yields enough filling for 1 large tortilla wrap, or two small tortilla wraps. No adjustments need to be made to the quantities, you can simply decide whether you’d like to place the filling in 2 small tortillas wraps or one large tortilla wrap. 

The Macros for 2 Small Chicken Wraps (each) are: 

Calories: 231

Protein: 16.1g

Carbs: 29.9g

Fat: 5.7g

The Macros for 1 Large Chicken Wrap are: 

Calories: 425

Protein: 30.7g

Carbs: 53.9g

Fat: 10.4g

Is a Chicken Wrap Healthy?

Yes it is! In fact this Chicken Lettuce Wrap is low in saturated fat, and contains fibre and other essential nutrients. Additionally, by opting to fry the chicken in a non-stick spray and  combining reduced-fat mayo and low-fat plain yoghurt as the bases for the sauce, we are cutting out additional oil and fats and enhancing the wraps nutritional value. 

How to make this wrap?

To make this Chicken Wrap all you need is 25 minutes, 2 bowls, a pan and your ingredients! You’ll chop up your lettuce, tomato and cucumber and then add your ingredients for the sauce. Prepare your chicken and assemble!

How to wrap a chicken wrap?

To wrap a chicken wrap, start by placing your – warmed – whole wheat wrap(s) onto a plate. Place the salad into the center of the wrap, leaving some space at the edges. Next, add the chicken. To fold the wrap, start by folding either the bottom or the sides inward (according to your preference). Next fold the edges that you haven’t folded towards the center (leaving the top part open). Finally, tightly roll the wrap from the bottom to the top, keeping the filling snugly enclosed inside. If desired, cut the wrap in half for easy eating.

Chicken salad wrap recipe Ingredients: 

Wraps:

• Wholewheat Tortilla Wrap: You will add the fillings to either 1 or two tortilla wraps. Feel free to substitute the wholewheat wraps for white wraps. To make this recipe gluten free, use gluten free tortillas.
• Chicken Breast: Slice you chicken breast very thinly! See notes for more details.
• Lettuce: Chopping the lettuce into small pieces allows for 2 things: firstly, the sauce is able to be distributed evenly throughout the wrap when the lettuce is is smaller pieces. Secondly, it makes eating the wrap easier (without chunks sliding out as you eat).
• Tomato & Cucumber: Cut both the tomato and Cucumber into small cubes.

Sauce:

• Lemon Nando’s Sauce: The key ingredient! If you want a spicier alternative, opt for the mild or hot Nando’s Peri-Peri Sauces.
• Low-Fat Yoghurt: Feel free to substitute with full-fat yogurt.
• Reduced Fat Mayo: You can substitute with full-fat mayo.
• Sweetener + Salt: The combination of sweet and salty in the sauce help to both balance and enhance its flavour. I don’t recommend that you skip either. You can substitute the sweetener with organic maple syrup if you wish.
• Lemon Juice: The lemon juice gives a subtle tang to the sauce and also helps to make it very slightly runnier. 

The yoghurt combined with the mayo makes a really great, creamy, smooth sauce. If you prefer, you can use one or the other if you don’t want to mix them together. 

Serving suggestions:

If you would like to add extras into your wrap, you can mix any additional veggies into the lettuce mixture (like coleslaw, corn, olives, etc.)

Additionally, alongside your chicken wrap, you could serve it with salted corn chips, or a side of brown rice or quinoa for an extra boost of fibre and complex carbs. If you are looking for something heavier, you could opt for roasted sweet potato which would be a delicious and nutritious accompaniment. For a lighter option, opt for a side of sweetened Greek yogurt or humus and carrots.

Nandos Inspired Chicken Wrap

With 25 minutes to spare and a few simple ingredients – you can enjoy this simple and satisfying Nando’s inspired Chicken Wrap made with Nando’s Lemon & Herb Sauce! 

This recipe yields 1 large wrap, or two small wraps.

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Assembly Time 5 minutes mins

Total Time 25 minutes mins

Course Main Course, Snack

Cuisine American

Servings 2 Small Wraps

Calories 231 kcal

Ingredients  

Chicken Wrap:

• 1 Large Wholewheat Wrap (or two small wraps)
• 90 g Chicken Breast (raw weight)
• 15 g Nando’s Lemon & Herb Sauce
• Salt (to taste)
• 1 handful Lettuce
• 1/2 Tomato
• 40 g Cucumber

Sauce:

• 20 g Low-Free Plain Yoghurt
• 20 g Reduced Fat Mayo
• 5 ml Nando’s Lemon & Herb Sauce
• 1 Sachet of Sweetener (substitute with honey)
• 1/2 tsp Lemon Juice
• Salt (to taste)

Chicken Seasoning:

• 1/4 tsp Smoked Paprika
• 1/4 tsp Onion Powder
• 1/4 tsp Chicken Spice (optional)
• Salt to taste

Instructions 

Chicken and Salad:

• Cut your chicken breast into really thin slices.
• Pour 15ml of the lemon and herb sauce over the chicken, and then sprinkle the paprika and onion powder over the chicken. Mix well so that all of the chicken is evenly coated in the spices and sauce.
• Set aside while you prepare the salad mixture.
• Chop the lettuce into small pieces and cut the tomato and cucumber into small cubes. Add to a bowl.
• To the same bowl add your mayo, yoghurt, sweetener, lemon juice and salt. Mix to combine everything together until all of the lettuce, tomato, and cucumber are coated. Set aside.
• To a pan on LOW heat, spray non-stick spray into the pan and place your seasoned chicken into it. Make sure that each individual piece of chicken is exposed to the pan’s direct heat (space it out).
• Once you can see the chicken strips starting to turn white, flip them over.
• Fry until fully cooked through. Turn the heat off and using a spatula, move the chicken strips around the pan (while pressing down on them). This is to attach any remaining seasoning that is stuck to the pan onto the chicken.
• Remove the pan from the heat.

Assemble: (these instructions are the same if you are making 2 X smaller wraps. Repeat the steps for both wraps).

• Warm the wrap in a pan or in the microwave.
• Place it onto a plate. Place your salad filling onto the warm wrap (slightly off centred towards the bottom of the wrap). Layer the chicken on top of the salad.
• Start folding: To fold, gently lift the left and right sides of the wrap and fold them inwards. Hold them in place.
• Using your thumb, fold the bottom flap upwards to partially cover the filling.
• Slide the wrap towards you while still holding the flaps in place, and begin rolling it (you may need to fold a few of the top edges in while you roll so that they aren’t sticking out).
• Continue to roll until all of the filling is neatly tucked inside.
• Cut in half or enjoy whole!

Notes

• Slice the chicken beast very thinly because: 1. We want to cook the chicken over a very low heat, if we were to increase the heat, the seasoned chicken will burn on the outside and remain raw on inside. 2. When sliced thinly, the chicken will cook both faster and more evenly. It won’t have chunks that are still raw and bits that are cooked. The thin slices also help us to see when the chicken is ready to be flipped, because it will start to whiten the top (exposed) part of the exposed strips. If it’s not thin, we won’t be able to see this.

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If you try this recipe, let me know what you think in the comments below!