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5 from 2 reviews

Chicken Meatball Wraps with Yogurt Dill Spread

A vibrant, no-soggy lunch solution, this recipe transforms simple ingredients into a delicious grab-and-go meal. Tender homemade chicken meatballs are paired with a refreshing yogurt-dill spread and crisp vegetables, all rolled into a soft whole-wheat tortilla for a flavorful, satisfying lunch.

  • Total Time20 minutes
  • Yield4 servings 1x

Ingredients

Scale

For the Homemade Chicken Meatballs:

  • 12 oz 340 g extra-lean ground chicken (98/2 or 99/1 lean)
  • ¼ cup 25 g no-salt-added plain breadcrumbs
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ¼ tsp black pepper

For the Wraps & Sides:

  • 4 large (10-inch very-low-sodium, whole-wheat tortillas)
  • ⅔ cup 170 g plain non-fat Greek yogurt
  • 1 tbsp 15 mL fresh lemon juice
  • ¼ tsp black pepper
  • ⅛ tsp garlic powder
  • ¼ cup 10 g chopped fresh dill
  • 1 cup 30 g packed baby spinach
  • ½ cup 60 g grated English cucumber, squeezed of excess moisture
  • ½ cup 75 g finely diced red bell pepper
  • 2 cups 208 g cucumber spears, for serving
  • 1 cup 150 g seedless green grapes, for serving

Instructions

  1. Prepare the Meatballs (Prep-Ahead Step): In a medium bowl, combine the ground chicken, no-salt-added breadcrumbs, onion powder, garlic powder, and black pepper. Mix gently with your hands until just combined. Roll the mixture into 12 small meatballs. Cook in a non-stick skillet over medium heat, turning occasionally, until browned and cooked through (165°F / 74°C), about 8 to 10 minutes. Allow the meatballs to cool completely at room temperature for no more than 2 hours, then refrigerate in an airtight container. The cooked meatballs can be prepared up to 3 days in advance.
  2. Make the Yogurt-Dill Spread: In a small bowl, combine the non-fat Greek yogurt, fresh lemon juice, ¼ tsp black pepper, ⅛ tsp garlic powder, and chopped fresh dill. Stir until smooth.
  3. Assemble the Wraps: Thinly slice the cooled meatballs. Lay the four tortillas flat. Briefly warm them for 10 to 15 seconds in a dry skillet or microwave to make them more pliable.
  4. Layer the Ingredients: Spread the yogurt-dill sauce evenly over each tortilla, leaving a ½-inch (1.25 cm) border. Top with a layer of baby spinach, followed by the sliced meatballs, grated cucumber, and diced red bell pepper.
  5. Roll and Pack: Starting from the edge closest to you, roll each tortilla tightly into a log. Slice each wrap in half on a diagonal. Arrange the wraps in lunch containers with ½ cup of cucumber spears and ¼ cup of grapes on the side.

Notes

  • Tortilla Choice is Key: For this recipe to stay lower in sodium, use tortillas with 150 mg of sodium or less per serving. Check the nutrition label carefully.
  • Prevent Sogginess: Squeezing all excess water from the grated cucumber is an important step to help your wraps stay fresh and crisp.
  • Storage: Wraps are best enjoyed within 2 days. Store them seam-side down in an airtight container in the refrigerator.

Nutrition Facts (1 wrap with sides): Calories: 411 kcal | Total Fat: 7 g (Saturated Fat: 2.2 g) | Sodium: 245 mg | Total Carbs: 51 g (Fiber: 8 g, Total Sugars: 10 g, Added Sugars: 0 g) | Protein: 37 g

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 20 minutes
  • Category: Lunch, Main Course
  • Cuisine: American, Mediterranean

Nutrition

  • Calories: 411

Find it online: https://dailyzests.com/the-lunchbox-hero-that-saved-my-sanity/