Summer heat often makes us want to stay away from the stove. These Southwest Chicken Roll-Ups are the perfect solution for those warm evenings. They are cool, fresh, and incredibly satisfying for the whole family.
You only need 25 minutes to get these on the table. They deliver a massive protein boost without any heavy cooking. This recipe is exactly what you need for a healthy reset this week.
Why You’ll Love This Recipe
These wraps are a total lifesaver for busy parents and professionals. They are budget-friendly and use simple pantry staples you likely have. You get a creamy texture without using any heavy mayo.
The Greek yogurt adds a wonderful tang and extra protein. It is the perfect choice for meal prep because they store so well. You can feel good about serving these to your kids too.
Simple Method
Making these roll-ups is as easy as it gets. You just mix, fill, and roll for a stress-free meal. There is no complicated technique involved here at all.
If you have pre-cooked chicken, you are already halfway there. Even beginner cooks can master this recipe on the first try. It is a no-fail dinner that always tastes amazing.
Ingredients You’ll Need
We use fresh, vibrant ingredients to keep things light and bright.
- 2 cups cooked chicken breast, shredded
- 4 large low-carb flour tortillas
- 1/2 cup non-fat plain Greek yogurt
- 1/4 cup salsa verde
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup frozen corn kernels, thawed
- 1/2 cup shredded low-fat Mexican-style cheese
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 2 cups shredded romaine lettuce
Step-by-Step Directions
- In a large mixing bowl, combine the shredded chicken, Greek yogurt, salsa verde, cumin, chili powder, and garlic powder until the chicken is thoroughly coated.
- Gently fold in the rinsed black beans and thawed corn kernels to ensure even distribution.
- Lay the four tortillas flat on a clean preparation surface.
- Divide the chicken and vegetable mixture into four equal portions and spread down the center of each tortilla.
- Top the filling with equal amounts of shredded cheese and romaine lettuce.
- Fold the left and right sides of each tortilla toward the center, then roll tightly from the bottom to the top to form a secure wrap.
- Slice each roll-up diagonally and serve immediately, or wrap tightly in foil for refrigerated meal prep.
Best Ways to Enjoy It
Serve these roll-ups with a side of extra salsa for dipping. A few lime wedges on the side add a fresh citrus pop. They are wonderful for a quick desk lunch or a picnic. Pack them into containers for easy weekday lunches that stay fresh.
Keep It Fresh
Store any leftovers in an airtight container in the fridge. They will stay delicious for up to three days. Wrap them tightly in foil to keep the tortillas soft. Do not freeze these wraps because the lettuce will lose its crunch. These are best enjoyed cold or at room temperature.
Tips for Best Results
- Use a rotisserie chicken to save even more time.
- Drain your black beans very well to avoid a soggy wrap.
- Warm the tortillas slightly to make them easier to roll.
- Don’t overfill the wraps or they might tear open.
- Add a pinch of salt to brighten the Southwest flavors.
- Press the roll-ups seam-side down to keep them closed.
- Use Greek yogurt instead of sour cream for more protein.
Ways to Switch It Up
- Add diced jalapeños for a spicy kick.
- Use black-eyed peas for a fun Southern twist.
- Swap the chicken for chickpeas for a vegetarian version.
- Try a whole wheat tortilla for extra fiber.
- Add fresh cilantro for a burst of garden flavor.
Common Questions
Can I make these ahead of time?
Yes, these are perfect for meal prep. Just wrap them tightly so the tortilla doesn’t dry out. They stay fresh for about three days.
Is there a substitute for Greek yogurt?
You can use sour cream if you prefer. However, Greek yogurt offers much more protein per serving. It keeps the recipe macro-friendly and light.
I hope these easy roll-ups make your busy week feel a little lighter. They are such a joy to eat on a warm day. Enjoy every fresh and creamy bite!
— Katie Wood
Ingredients
- 2 cups cooked chicken breast, shredded
- 4 large low -carb flour tortillas
- 1/2 cup non -fat plain Greek yogurt
- 1/4 cup salsa verde
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup frozen corn kernels, thawed
- 1/2 cup shredded low-fat Mexican-style cheese
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 2 cups shredded romaine lettuce
Instructions
- In a large mixing bowl, combine the shredded chicken, Greek yogurt, salsa verde, cumin, chili powder, and garlic powder until the chicken is thoroughly coated.
- Gently fold in the rinsed black beans and thawed corn kernels to ensure even distribution.
- Lay the four tortillas flat on a clean preparation surface.
- Divide the chicken and vegetable mixture into four equal portions and spread down the center of each tortilla.
- Top the filling with equal amounts of shredded cheese and romaine lettuce.
- Fold the left and right sides of each tortilla toward the center, then roll tightly from the bottom to the top to form a secure wrap.
- Slice each roll-up diagonally and serve immediately, or wrap tightly in foil for refrigerated meal prep.
