Greek Yogurt Chicken Salad Wraps With Grapes and Walnuts

Quick Recipe Version (TL;DR)

• Yield: 4 wraps
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes

Quick Ingredients

• 1 lb (454 g) boneless, skinless chicken breasts
• 1/2 cup (120 g) plain Greek yogurt (2% or whole)
• 2 tsp Dijon mustard
• 1 tbsp fresh lemon juice
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper, plus more to taste
• 1 cup (100 g) diced celery (about 2 ribs)
• 1 cup (150 g) red grapes, halved or 1 cup (140 g) diced apple
• 1/2 cup (60 g) chopped walnuts
• 2 tbsp thinly sliced green onions (about 2)
• 4 whole-grain tortillas (10-inch)
• 2 cups (60 g) leafy greens (romaine, spinach, or spring mix)

Do This

• 1. Poach chicken in barely simmering water until it reaches 165°F (74°C), about 12–15 minutes.
• 2. Cool chicken 5 minutes, then dice or shred.
• 3. Stir Greek yogurt, Dijon, lemon juice, salt, and pepper in a bowl.
• 4. Fold in chicken, celery, grapes (or apple), walnuts, and green onions.
• 5. Warm tortillas briefly (10–15 seconds per side) to make them flexible.
• 6. Add greens and chicken salad, then roll into tight wraps.
• 7. Slice and serve, or wrap and chill for later.

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Why You’ll Love This Recipe

• All the classic chicken salad flavor, but lighter and tangier thanks to Greek yogurt.
• Great crunch and sweetness from celery plus grapes or apple, with toasty walnuts for richness.
• Perfect for meal prep: make the chicken salad ahead and assemble wraps in minutes.
• A satisfying lunch that travels well and feels fresh with leafy greens and whole grains.

Grocery List

• Produce: celery, red grapes or 1 crisp apple (Honeycrisp or Gala), green onions, lemon, leafy greens (romaine/spinach/spring mix)
• Dairy: plain Greek yogurt (2% or whole)
• Pantry: Dijon mustard, walnuts, kosher salt, black pepper, whole-grain tortillas

Full Ingredients

For the Chicken

• 1 lb (454 g) boneless, skinless chicken breasts (about 2 medium)
• 1 tsp kosher salt (for the poaching water)

For the Greek Yogurt Dressing

• 1/2 cup (120 g) plain Greek yogurt (2% or whole)
• 2 tsp Dijon mustard
• 1 tbsp (15 ml) fresh lemon juice
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp freshly ground black pepper, plus more to taste

For the Chicken Salad Mix-Ins

• 1 cup (100 g) diced celery (about 2 ribs)
• Choose one:
  • 1 cup (150 g) red grapes, halved
  • 1 cup (140 g) apple, cored and diced small (about 1 medium)
• 1/2 cup (60 g) walnuts, roughly chopped
• 2 tbsp thinly sliced green onions (about 2)

For the Wraps

• 4 whole-grain tortillas (10-inch)
• 2 cups (60 g) leafy greens (romaine, spinach, or spring mix)

Step-by-Step Instructions

Step 1: Poach the chicken gently

Place the chicken breasts in a medium saucepan in a single layer. Add enough cool water to cover the chicken by about 1 inch. Stir in 1 teaspoon kosher salt.

Set the pan over medium heat and bring the water to a bare simmer (small bubbles around the edges; not a rolling boil). Reduce heat to low to maintain that gentle simmer. Cook until the thickest part of the chicken reaches an internal temperature of 165°F (74°C), about 12–15 minutes depending on thickness.

Transfer the chicken to a plate and let it rest for 5–10 minutes to cool slightly.

Step 2: Dice or shred the chicken

Once the chicken is cool enough to handle, pat it dry. For a classic chicken salad texture, cut it into small dice (about 1/2-inch). For a softer texture, shred it using two forks.

You should have about 3 cups of cooked chicken.

Step 3: Mix the Greek yogurt dressing

In a medium bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper until smooth and creamy.

Taste and adjust seasoning now (it should be bright and well-seasoned, since the chicken and greens will mellow it out).

Step 4: Build the chicken salad

Add the diced/shredded chicken, diced celery, your choice of halved grapes or diced apple, chopped walnuts, and green onions to the bowl with the dressing.

Fold everything together until evenly coated. If you have time, cover and refrigerate for 15 minutes to let the flavors come together (optional, but tasty).

Step 5: Warm the tortillas for easy rolling

Warm each tortilla in a dry skillet over medium heat for 10–15 seconds per side, just until pliable. (Or microwave stacked tortillas wrapped in a barely damp paper towel for 20 seconds.)

This small step helps prevent cracking and makes a tighter wrap.

Step 6: Assemble the wraps with greens and chicken salad

Lay a warm tortilla flat. Add a handful of leafy greens (about 1/2 cup) in the center, leaving a 1–2 inch border.

Spoon on about 3/4 cup chicken salad. Spread it into a short, even mound (not all the way to the edges) so it rolls neatly.

Step 7: Roll, slice, and serve

Fold in the sides of the tortilla, then roll from the bottom up into a snug wrap. Slice in half on a diagonal.

Serve immediately, or wrap tightly in parchment or foil for an easy grab-and-go lunch.

Pro Tips

• Don’t boil the chicken. A gentle simmer keeps it tender and prevents rubbery texture. Pull it as soon as it hits 165°F (74°C).
• Choose your sweet element based on texture. Grapes stay juicy and poppy; apples add crisp bite. Dice apples small so the wrap rolls cleanly.
• Toast the walnuts (optional but great). Toast in a dry skillet over medium heat for 3–5 minutes, stirring often, then cool before mixing in.
• Control moisture for meal prep. If using apples, toss them with 1/2 teaspoon lemon juice to reduce browning and add brightness.
• Prevent soggy wraps. Put greens down first as a barrier and keep filling centered, not spread to the edges.

Variations

• Curry crunch: Add 1/2 teaspoon curry powder and swap walnuts for sliced almonds.
• Cranberry classic: Use 1/3 cup (45 g) dried cranberries instead of grapes/apple and add 1 tablespoon extra yogurt if needed.
• Low-carb option: Skip tortillas and serve the chicken salad over a big bowl of greens, or wrap it in large romaine leaves.

Storage & Make-Ahead

Store chicken salad in an airtight container in the refrigerator for up to 3 days. For best texture, store greens and tortillas separately and assemble right before eating. If you need to assemble ahead, tightly wrap the finished wraps and refrigerate up to 24 hours; the tortillas may soften slightly, so greens-first helps.

Nutrition (per serving)

Approximate per 1 wrap (using grapes and 2% Greek yogurt): 480 calories, 38 g protein, 30 g carbohydrates, 23 g fat, 5 g fiber, 720 mg sodium. Values vary by tortilla size, yogurt fat level, and exact mix-ins.