Some days, I just need a quick lunch that doesn’t require much thinking. These chicken and rice wraps have become my go-to solution when I’m short on time but still want something satisfying. I started making these when my kids were younger and needed packed lunches for school, but now they’ve become a regular part of our family meals.
What I really like about these wraps is how easy they are to put together. I often cook extra rice and chicken during dinner, knowing I can turn them into wraps the next day. It’s one of those recipes that makes meal prep feel less like a chore and more like a smart cooking strategy. Plus, they’re just as good cold as they are warm, which makes them perfect for lunch boxes or picnics.
If you’re looking for ways to use up leftover chicken and rice, or just need a reliable lunch option that won’t leave you hungry an hour later, these wraps might become your new favorite too. They’re customizable, filling, and take just minutes to assemble.
Why You’ll Love These Chicken and Rice Wraps
- Make-ahead friendly – You can prep these wraps in advance and store them in the fridge, making them perfect for busy weekday lunches or meal prep sessions.
- Customizable ingredients – The basic recipe is just the start – you can swap the wild rice for brown rice, add different vegetables, or change up the cheese to match your preferences.
- Kid-approved meal – With familiar ingredients like chicken, cheese, and tortillas, these wraps are a hit with children while still being satisfying for adults.
- Balanced nutrition – You get protein from the chicken, complex carbs from the wild rice, and fresh flavors from the citrus and herbs – all in one convenient package.
- Perfect for packed lunches – These wraps hold up well and taste great even when not heated, making them ideal for work or school lunches.
What Kind of Chicken Should I Use?
While this recipe calls for chicken tenders, you’ve got several options that will work great here. Chicken tenders are convenient since they’re already cut to size, but you can easily substitute chicken breasts cut into strips – just make sure to slice them against the grain for the most tender result. If you’re in a hurry, you could even use pre-cooked rotisserie chicken shredded into pieces, though you’ll miss out on seasoning the meat yourself. For the juiciest result, stick with white meat chicken that’s been trimmed of excess fat, and avoid dark meat which can make your wraps a bit too greasy.
Options for Substitutions
This wrap recipe is super adaptable and you can switch things up based on what you have in your kitchen:
- Chicken tenders: You can easily swap these with chicken breasts cut into strips, or even use leftover rotisserie chicken. For a vegetarian version, try firm tofu strips or chickpeas.
- Wild rice: Any cooked rice works here – brown rice, white rice, or even quinoa if you’re looking for extra protein. Just make sure it’s not too wet when you use it.
- Flour tortillas: Feel free to use whole wheat tortillas, spinach wraps, or even corn tortillas (though they might be a bit smaller). For a low-carb option, large lettuce leaves can work too.
- Cheddar cheese: Any melting cheese works great – try Monterey Jack, pepper jack for some heat, or a Mexican cheese blend. For dairy-free folks, dairy-free shredded cheese alternatives will do the job.
- Corn kernels: You can skip these or replace them with black beans, diced bell peppers, or even roasted sweet potato chunks.
- Cilantro: If you’re not a cilantro fan, try fresh parsley or just leave it out – no big deal!
Watch Out for These Mistakes While Cooking
The biggest challenge when making chicken and rice wraps is ending up with dry, overcooked chicken tenders – to avoid this, cook them quickly over medium-high heat just until they reach 165°F internal temperature, then let them rest for 5 minutes before slicing. Another common mistake is overfilling the tortillas, which leads to messy, hard-to-roll wraps – stick to about 3/4 cup of filling per tortilla and leave a one-inch border around the edges for easier rolling. To prevent soggy wraps, make sure your rice has cooled completely before assembling, and if you’re making these ahead, keep the components separate until ready to serve. For the best flavor and texture, warm your tortillas slightly before filling them, and when rolling, tuck in the sides first, then roll from bottom to top while keeping the filling tight and compact.
What to Serve With Chicken and Rice Wraps?
These filling wraps pair really well with some fresh and cooling sides to balance out the meal. A simple bowl of pico de gallo or guacamole makes for perfect dipping, while a crisp Mexican-style coleslaw with lime dressing adds a nice crunch. If you’re extra hungry, some black beans seasoned with cumin and garlic make a great side dish that matches the flavors in the wraps. You can also put out some tortilla chips and fresh salsa for snacking – it’s always fun to have something to munch on while you’re enjoying your wraps!
Storage Instructions
Keep Fresh: These chicken and rice wraps are perfect for meal prep! Place assembled wraps in an airtight container lined with parchment paper and keep them in the fridge for up to 3 days. If you’re packing them for lunch, wrap each one individually in foil or plastic wrap to keep them fresh and prevent them from drying out.
Make Ahead: You can prep all the components separately and store them in different containers in the fridge for up to 4 days. This way, everyone can assemble their own fresh wraps when they’re ready to eat. The cooked chicken and rice mixture stays good in an airtight container, while the cheese and tortillas can be kept in their original packaging.
Warm Up: Already assembled wraps can be warmed in a pan over medium heat for about 2 minutes per side, or until golden and crispy. If you’re at work or school, they’re totally fine to eat cold – they’re still tasty! Just avoid microwaving assembled wraps as this can make the tortillas soggy.
| Preparation Time | 20-30 minutes |
| Cooking Time | 20-30 minutes |
| Total Time | 40-60 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 2500-2700
- Protein: 180-200 g
- Fat: 130-150 g
- Carbohydrates: 230-250 g
Ingredients
- 1.5 pounds chicken tenders
- 3 tablespoons olive oil (used in parts)
- 3 cups wild rice (already cooked)
- 1 cup corn kernels
- 1.5 cups shredded cheddar cheese
- 5 large flour tortillas
- 1 tablespoon olive oil
- Juice from half a lemon
- 2 cloves garlic (minced)
- 1 tablespoon ground cumin
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 tablespoon olive oil
- Juice from one and a half limes
- 1 teaspoon sugar
- A small handful of fresh cilantro, chopped
Step 1: Marinate the Chicken
In a bowl, combine olive oil, lemon juice, salt, black pepper, garlic, and cumin.
Whisk these ingredients together to make the marinade.
Pour the marinade over the chicken, ensuring each piece is completely coated.
Allow it to marinate while you prepare the other components.
Step 2: Cook and Shred the Chicken
Heat a large skillet over medium to high heat and add 2 tablespoons of olive oil.
Place the marinated chicken tenders in the skillet and cook them for about 3 to 4 minutes on each side, until they are thoroughly cooked through.
Remove the chicken from the heat and shred it apart using two forks.
Set the shredded chicken aside.
Step 3: Prepare the Vinaigrette and Rice Mixture
In a bowl, make the vinaigrette by combining olive oil, lime juice, sugar, salt, and fresh chopped cilantro.
Whisk these together until well combined.
In a large bowl, combine the cooked rice and corn, then stir in the vinaigrette.
Mix everything thoroughly so the rice is well coated with the flavors.
Step 4: Assemble the Wraps
Lay out the large flour tortillas.
Evenly divide and fill the tortillas with the shredded chicken, rice mixture, and cheese.
Fold in the sides of each tortilla and roll them up tightly to form wraps.
Step 5: Bake the Wraps
Grease a baking tray using the remaining tablespoon of olive oil and place the wraps seam side down on the tray.
Bake the wraps in a preheated oven at 375°F for about 20 minutes, until they are heated through and slightly crispy on the outside.
Step 6: Serve and Enjoy
Remove the wraps from the oven and cut them in half for serving.
These wraps are delicious when served with sour cream, salsa, and/or guacamole.
Enjoy your flavorful and hearty dish!
