You know those days when lunch needs to be quick but still packed with flavor? That’s when my teriyaki chicken wrap swoops in to save the day. I first threw this together during a crazy work week when takeout wasn’t an option, and wow – it’s been my go-to ever since. The magic is in how the savory teriyaki-glazed chicken plays off those crisp veggies, all bundled up in a soft tortilla that somehow holds everything together perfectly.
What I love most (besides it being ready in 30 minutes flat) is how adaptable this wrap is. Some days I’ll add a sprinkle of sesame seeds or swap in whatever veggies I’ve got hanging out in the fridge. It’s the kind of meal that makes you feel like you’re treating yourself, even when you’re just scrambling to put lunch together between meetings.
Why You’ll Love This Teriyaki Chicken Wrap
This isn’t just another wrap recipeit’s your new lunchtime superhero. Here’s why:
- Faster than takeout: From fridge to table in 30 minutes (yes, I’ve timed it!)
- Totally customizable: Swap veggies, add sriracha mayo, or toss in some pineapple chunks for fun
- Perfect flavor balance: Sweet-savory teriyaki meets crisp, fresh veggies in every bite
- Meal prep dream: Cook extra chicken on Sunday and assemble wraps all week
Trust me, once you try this combo, you’ll be as hooked as I am!
Teriyaki Chicken Wrap Ingredients
Here’s everything you’ll need to make these flavor-packed wraps – I’ve grouped them so you can grab items easily:
- The protein: 2 boneless, skinless chicken (about 1 lb total)
- The marinade: 1/4 cup teriyaki sauce (plus extra for drizzling)
- For cooking: 1 tbsp olive oil
- The wrap base: 4 large flour tortillas (burrito size works best)
- Crunchy veggies: 1 cup shredded lettuce, 1/2 cup shredded carrots, 1/4 cup thinly sliced cucumber
- The creamy touch: 2 tbsp mayonnaise (or more if you’re feeling indulgent)
Ingredient Substitutions & Notes
Don’t stress if you’re missing something – here’s how to adapt:
- Pre-shredded carrots work in a pinch (but fresh tastes crisper)
- Swap flour tortillas for gluten-free or whole wheat versions
- Use low-sodium teriyaki sauce if watching salt intake
- No mayo? Try Greek yogurt mixed with a bit of lemon juice
Remember – the best wraps happen when you make them your own!
How to Make Teriyaki Chicken Wraps
Okay, let’s get wrapping! I’ll walk you through each step – it’s easier than you think, promise. First up, grab that chicken and toss it in a bowl with the teriyaki sauce. Let it soak up all that goodness for at least 30 minutes (trust me, this step makes ALL the difference). While that’s happening, prep your veggies so everything’s ready to roll – literally!
Heat up your olive oil in a pan over medium heat – you’ll know it’s ready when a drop of water sizzles. Add your chicken and cook for about 6-7 minutes per side. Watch it closely – overcooked chicken ruins the texture faster than you can say “takeout.” When it’s done (no pink inside!), let it rest for a couple minutes before slicing into thin strips.
Now the fun part: assembly! Warm your tortillas slightly (10 seconds in the microwave does wonders). Spread mayo across each one, leaving about an inch at the edges. Layer on your chicken strips, then pile high with lettuce, carrots, and cucumber. Drizzle extra teriyaki sauce if you’re feeling fancy (I always am). Fold the sides in first, then roll up tight from the bottom. Cut diagonally if you want that fancy café look!
Pro Tips for Perfect Wraps
- Warm tortillas equal happy rolling: Cold tortillas crack – 10 seconds in the microwave makes them pliable
- Keep veggies dry: Pat lettuce and cucumber with a paper towel to prevent soggy wraps
- Roll like a burrito: Tuck in sides first, then roll tightly from the bottom up
- Cut cleanly: Use a sharp knife and saw gently to avoid squishing
Serving Suggestions for Teriyaki Chicken Wraps
These wraps shine even brighter with the right sides! Keep it simple with a bowl of miso soup or some steamed edamame sprinkled with sea salt. For crunch, try store-bought seaweed salad or quick-pickled cucumbers. And don’t forget the little extras – a side of pickled ginger or sprinkle of sesame seeds makes it feel extra special without any fuss.
Storing and Reheating Teriyaki Chicken Wraps
Here’s my golden rule: these wraps taste best fresh, but if you must store them, keep the components separate! The chicken stays juicy in an airtight container for 2 days max (any longer and the texture suffers). When reheating, skip the microwave – it turns tortillas rubbery. Instead, warm chicken in the oven at 300°F for 5 minutes while you assemble fresh wraps. Trust me, it’s worth the extra step!
Teriyaki Chicken Wrap Nutrition Facts
Here’s the nutritional breakdown per serving (1 wrap):
- Calories: 380
- Fat: 12g (2g saturated, 8g unsaturated)
- Carbohydrates: 42g
- Fiber: 3g
- Sugar: 8g
- Protein: 24g
- Sodium: 890mg
- Cholesterol: 65mg
Values are estimates and may vary based on specific ingredients used.
Teriyaki Chicken Wrap FAQs
Got questions? I’ve got answers! Here are the most common ones I get about these tasty wraps:
Can I grill the chicken instead of pan-frying?
Absolutely! Grilling adds fantastic smoky flavor. Just marinate as usual, then cook over medium heat for about 5-6 minutes per side. Keep an eye on it – teriyaki sauce can burn quicker on the grill. I love using leftover grilled chicken for next-day wraps!
How do I make this gluten-free?
Easy swaps: use gluten-free tamari instead of regular teriyaki sauce and grab your favorite gluten-free tortillas (the sturdier ones work best). Watch out for cross-contamination if you’re sensitive – I clean my cooking surfaces extra well when making GF versions.
What’s the best tortilla type?
Burrito-sized flour tortillas are my top pick – they’re sturdy enough to hold everything without tearing. If you prefer whole wheat, warm them well first (they crack easier when cold). For low-carb options, try spinach or sun-dried tomato wraps – they add fun color too!
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Tried this teriyaki chicken wrap? I’d love to hear how it turned out – leave a star rating below and share your twist!
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30-Minute Teriyaki Chicken Wrap That’s Irresistible
- Total Time: 30 minutes
- Yield: 4 wraps 1x
- Diet: Low Lactose
Description
A delicious teriyaki chicken wrap with tender chicken, crisp vegetables, and a savory teriyaki sauce.
Ingredients
- 2 boneless, skinless chicken
- 1/4 cup teriyaki sauce
- 1 tbsp olive oil
- 4 large flour tortillas
- 1 cup shredded lettuce
- 1/2 cup shredded shredded carrots
- 1/4 cup sliced cucumber
- 2 tbsp mayonnaise
Instructions
- Marinate chicken in teriyaki sauce for 30 minutes.
- Heat olive oil in a pan over medium heat.
- Cook chicken for 6-7 minutes per side until fully cooked.
- Slice chicken into thin strips.
- Spread mayonnaise on each tortilla.
- Add chicken, lettuce, carrots, and cucumber.
- Roll tortillas tightly and serve.
Notes
- Use fresh vegetables for best texture.
- Adjust teriyaki sauce to taste.
- Warm tortillas slightly for easier rolling.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Method: Stovens
- Cuisine: Japanese-inspired
Nutrition
- Serving Size: 1 wrap
- Calories: 380
- Sugar: 8g
- Sodium: 890mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 65mg
Keywords: teriyaki chicken wrap, easy lunch recipe