Quick Creamy Chicken Ranch Salad Wrap
Tender pre-cooked chicken breast folded with a tangy seasoned Greek yogurt ranch dressing and fresh veggies in a whole-wheat wrap. Effortless to assemble in 10 minutes with zero cooking required.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Lori + Lila
Lori created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the Greek yogurt ranch dressing in advance and store in an airtight container in the refrigerator for up to 4 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Shred or chop 120g of pre-cooked chicken…
- 01
Shred or chop 120g of pre-cooked chicken…
Shred or chop 120g of pre-cooked chicken breast into bite-sized pieces.
Tap card to mark done - 02
Whisk together 0
In a small bowl, whisk together 0.25 cup plain greek yogurt, 0.25 tsp garlic powder, and 0.25 tsp dried dill until well blended and creamy.
Look for: well blended and creamy
Tap card to mark done - 03
Add the chopped chicken breast to the…
Add the chopped chicken breast to the dressing and stir until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Lay 1 whole-wheat tortilla flat on a…
Lay 1 whole-wheat tortilla flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Layer 0
Layer 0.5 cup romaine lettuce and 0.25 cup cherry tomato in the center of the tortilla.
Tap card to mark done - 06
Spoon the creamy ranch chicken mixture directly…
Spoon the creamy ranch chicken mixture directly over the vegetables.
Tap card to mark done - 07
Tightly roll the bottom edge of the…
Tightly roll the bottom edge of the tortilla over the filling, tuck in the sides, and slice diagonally to serve.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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