As you age, it becomes increasingly difficult to eat healthy. On one hand, you’re experiencing physical ailments that limit your movement and heighten your exhaustion, and, at the same time, it can be difficult to get all the nutrients you need from eating fast food or ready-made meal kits.
Not to worry, as there are many simple meals you can make as a senior that will help you get your daily veggies without needing to be on your feet for hours on end. Today’s recipe is an easy lunch that can be made for one person or you and your five grandkids. It can be made vegetarian, gluten-free, and dairy-free, all with a couple of easy adjustments.
Ingredients for Healthy Chicken Wraps
- 1 tortilla
- 2 tbsp shredded cheddar cheese
- 4 Large pieces of romaine or butter lettuce
- 1/3 packet of Ranch dressing seasoning pouch
- 1 cup mayo
- 3 frozen chicken nuggets (or 4 refrigerated deli chicken strips)
**We chose frozen vegan chicken nuggets because we like the way they taste with the wrap and don’t eat chicken in our house. However, for a healthier version, we recommend the non-breaded deli chicken strips. If you choose that, no heating is necessary.
How to Make Healthy Chicken Wraps (Step-by-Step)
Preheat the oven/toaster oven/air fryer and cook the chicken nuggets following the cooking instructions on the chicken nuggets package. If you are using deli-chicken, skip this step.
Rise the lettuce in a strainer, shaking off the excess water.
In a small bowl, combine the mayo and 1/3 packet of ranch dressing seasoning.
Lay out a tortilla on a plate and layer 3-4 lettuce leaves in the middle. The lettuce is very important for making this wrap healthy, so don’t skimp on it.
Sprinkle shredded cheese on the lettuce.
Drizzle the mayo and seasoning mix across the lettuce.
Once the chicken nuggets are cooked, remove them from the oven and cut them in half. You should only use 3 nuggets per wrap (again, the lettuce should be the main feature!) If you are using deli chicken, use 3-4 strips.
Gently fold over the top, tucking in the ends, and roll the rest of the wrap.
Just like that, lunch is ready, and you can enjoy it!
Variations of Healthy Chicken Wrap
As mentioned, we used vegan chicken nuggets to make this vegetarian. To make it dairy-free, use regular mayo without the ranch seasoning packet and choose a dairy-free cheese. To make gluten-free, choose the deli chicken strips and a gluten-free tortilla.
Again, the lettuce is an important part of this dish, and you’ll want to go easy on whatever sauce you add. You can use regular ranch instead of the seasoning, but this version with the mayo+seasoning is slightly healthier and easier on the stomach.
Tips for Healthy Chicken Wraps
- Cook What You Will Eat: One of our favorite parts of this recipe is that you can truly make just one wrap, making this an excellent meal for a solo lunch.
- Use The Easiest Cooking Method: Most chicken nuggets can be cooked in the oven, air fryer, or a toaster oven, so choose the cooking method that is easiest for you.
- Folding Works Too: Wrapping a burrito can be hard, so if you need to fold yours and eat it like a taco, that works too!
What to Serve With Healthy Chicken Wraps
Healthy chicken wraps are a meal all on its own; there is no need to prepare anything else!
How to Store Leftover Healthy Chicken Wraps
Healthy chicken wraps don’t save, so make sure you only make what you can eat in one sitting. We recommend one wrap per person!
**The mayo dip made in this recipe can be saved. Simply cover the bowl with tin foil and place it in the fridge. Consume within 7 days.
How to Reheat Homemade Chicken Wraps
Homemade chicken wraps don’t reheat well. We don’t recommend saving them or trying to reheat them.
Check Out These Other Easy Recipes for Seniors:
Recipe Card
Healthy Chicken Wrap
Yield: 1
Time: 10-15 minutes
Directions:
1. Cook the chicken nuggets following package directions. Skip this step if using deli chicken strips.
2. Wash the lettuce and shake it dry.
3. Mix 1/3 packet of ranch seasoning with one cup of mayo and set aside.
4. Place 1 tortilla on a plate.
5. Place 3-4 leaves of lettuce on the tortilla and sprinkle on some cheddar cheese.
6. Drizzle the sauce you made in Step 3 across the top.
7. When the chicken nuggets are ready, cut them in half and place them on the lettuce.
8. Roll your wrap and enjoy!
