If you’re looking for an easy, high-protein meal that’s packed with flavor, these Southwest Chicken Wraps are about to become a go-to. Made with seasoned chicken, black beans, corn, fresh veggies, and a creamy, zesty sauce, this recipe is perfect for quick lunches, healthy dinners, or meal prep.
These wraps come together in under 30 minutes and are easy to customize based on what you have on hand. Whether you’re feeding a family or prepping meals for the week, this is a simple, satisfying option that delivers bold Southwest-inspired flavor in every bite.
It’s been a minute since I’ve added to my Wraps and Sandwiches series on Instagram, so you’re getting a look at my new favorite: my Southwest Chicken Wraps.
Why You’ll Love These Southwest Chicken Wraps
- High-protein & filling – Made with lean chicken and fiber-rich beans
- Perfect for meal prep – Easy to make ahead for lunches or busy weeks
- Quick & easy – Ready in under 30 minutes
- Customizable – Swap in your favorite veggies, sauces, or tortillas
- Great hot or cold – Perfect for on-the-go meals
A High-Protein, Healthy & Flavor-Packed Chicken Wrap
If you’re looking for a high-protein wrap that’s nutritious, satisfying, and full of flavor, this recipe checks every box. It’s balanced with lean protein, fiber-rich veggies, and bold Southwest-inspired seasoning—making it perfect for quick lunches, easy dinners, or meal prep.
Lately, I’ve been prioritizing high-protein meals to stay energized and support overall wellness, so naturally, chicken is the star here. It’s one of the easiest and most versatile ways to build a meal that’s both filling and nutrient-dense.
For these wraps, I use blackened chicken tenders cooked in a skillet with a simple, flavor-packed spice blend—think sea salt, pepper, chili powder, garlic powder, dried oregano, paprika, and cumin. The result is juicy, perfectly seasoned chicken with just the right amount of heat and depth.
To balance everything out, I add a fresh, crunchy cabbage slaw that brings texture, color, and brightness to every bite. Made with red and green cabbage (loaded with fiber, vitamin C, and vitamin K), plus red onion, fresh cilantro, and a squeeze of lime, it’s the perfect contrast to the warm, savory chicken.
And of course, tossed it all with some of the SideDish Southwest Dressing. It turned out so delish.
Lastly, to assemble the wraps, I warmed burrito-sized tortillas (I like @SieteFoods), spread them with more of the Southwest Dressing, and filled with a scoop of the slaw, chicken, shredded goat cheddar, sliced avocado and those crunchy tortilla chips (Siete’s Totopos chips are my favorite for this).
High-protein, nutritious and delicious? My kind of wrap.
High-Protein Lunch Meal Prep
It kind of feels like a power move adding the crunched-up tortilla chips for that extra crunch + texture. But bonus points because the slaw will stay fresh in the fridge for up to 3 days. Love a cook once, eat twice moment.
And I also love that this is such an easy, versatile, tasty recipe you could make on repeat and never get sick of. It’s honestly great for lunch or dinner, and would be fun to make for guests too. You could have it meal prepped out for the week as well, for easy high-protein lunches to take to work.
I’m making these Southwest Chicken Wraps again this week, and I feel like you should too! Let me know in the comment section below what you think afterwards. Enjoyyy.
Ingredients Needed for Chicken Wraps:
Spice Rub:
- Salt
- Freshly ground black pepper
- Chili powder
- Garlic powder
- Dried oregano
- Paprika
- Cumin
For the Chicken:
- Chicken tenders
- Avocado oil
For the Slaw:
- Thinly shredded red and green cabbage
- Red onion
- Fresh cilantro
- SideDish Southwest Dressing (@getsidedish code RACHAEL15)
- Lime
To Assemble the Wraps:
- Burrito-sized tortillas (I like @SieteFoods Cassava Flour Tortillas)
- SideDish Southwest Dressing
- Avocados
- Shredded goat cheddar cheese
- Tortilla chips (I like Siete Foods Totopos Chips)
How To Make My Southwest Chicken Wraps
Spice Rub:
In a small bowl, mix together the salt, pepper, chili powder, garlic powder, dried oregano, paprika, and cumin. Reserve 1 teaspoon of the mixture and add to a medium mixing bowl (that you will mix the slaw in).
Chicken:
Pat the chicken dry with paper towels. Season with the remaining spice blend, making sure all sides are evenly coated.
Heat a large skillet over medium heat. Add the avocado oil and once hot, add the tenders in a single layer. Cook undisturbed on one side, flipping after 3 minutes. Cook on the other side for an additional 2-3 minutes until golden brown. Turn the heat down to low and continue to cook, flipping the tenders occasionally, until they are totally cooked through (registering 165 Fahrenheit) and slightly charred in places.
Transfer to a cutting board and allow to rest for at least 5 minutes before cutting.
Slaw:
Meanwhile, make the slaw. To the medium bowl (that already has the reserved spice rub in it), add the cabbage, red onion, cilantro, Southwest dressing, and lime juice. Toss to combine. Taste for seasoning and adjust as needed.
After the chicken has rested, slice the tenders into bite sized pieces.
To Assemble the Wraps:
To assemble, warm the tortillas until pliable. In the center of the warmed tortilla, add the Southwest dressing, spreading across the surface of the tortilla. Add a scoop of slaw and top with sliced chicken, avocado slices, 1/4 cup of the goat cheese, and a handful of tortilla chips, crunching them up before adding.
Carefully roll each wrap up tightly. Slice on a diagonal into two halves and enjoy!
To Store:
Stored separately in airtight containers in the fridge, slaw will stay fresh for up to 3 days, and the cooked chicken tenders will last up to 3 – 4 days.
Tips for the Best Southwest Chicken Wraps
- Warm tortillas before assembling to prevent cracking
- Use rotisserie chicken for a faster prep
- Add avocado for healthy fats and creaminess
- Don’t overfill—this helps wraps stay intact
- Store filling separately for best meal prep results
Variations & Substitutions
- Low-carb: Use lettuce wraps instead of tortillas
- Dairy-free: Skip cheese or use dairy-free yogurt
- Spicy: Add chipotle sauce or jalapeños
- Gluten-free: Use GF tortillas
- Vegetarian: Swap chicken for tofu or extra beans
Are wraps healthier than sandwiches?
In my opinion, both wraps and sandwiches can fit into a balanced style of eating. It’s all about what you put in them and the type of carb you choose.
Generally, depending on your dietary needs, you’ll want to choose a wrap or bread that’s 100% whole-grain or sprouted grain, made with minimal ingredients, with little to no added sugars, sodium and/or saturated fats. A few good options include sourdough, rye, flax, and gluten-free bread if needed. Whether or not you have a gluten sensitivity, wraps made with almond or cassava flours are great options.
Moreover, in terms of what you fill a wrap or sandwich with, keeping it high-protein will help to balance it out. Aim to use organic, grass-fed, pasture-raised meat and dairy whenever possible to ensure you’re getting higher-quality. And of course, it’s always a good idea to include some sort of green or veggies, ideally organic here too.
What does Southwest Dressing taste like?
So southwest dressing typically has a sweet, tangy, slightly spicy taste. The one I use in this recipe from SideDish has those notes and is super vibrant, fresh and bold.
Whether you make it homemade, which is usually done by mixing together yogurt, sour cream, a mix of spices and a couple other ingredients, or go the store-bought route, you can’t go wrong with a southwest dressing. It’ll add a perfect kick of flavor to any wrap or meal.
SHOP THIS RECIPE:
LOVE THESE SOUTHWEST CHICKEN WRAPS? HERE’S MORE HIGH-PROTEIN WRAPS AND SANDWICHES YOU’LL LOVE:
High-Protein Chicken Caesar Wrap
Toasty Baguette Steak Sandwiches With Chimichurri
Bacon, Egg , and Cheese Breakfast Sandwich For A Crowd
Click here to watch the reel I made of this recipe 🙂
Southwest Chicken Wraps
Ingredients
For the Spice Rub:
- 1 ½ teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon cumin
For the Chicken:
- 1 pound chicken tenders
- 1 tablespoon avocado oil
For the Slaw:
- 2 cups each of thinly shredded red cabbage
- 2 cups each of thinly shredded green cabbage
- 1/4 cup thinly sliced red onion
- 1/4 cup chopped fresh cilantro
- 2 tablespoons SideDish Southwest Dressing, code RACHAEL15
- 1 lime, squeezed
For the Wraps:
- 4 burrito-sized tortillas, I like Siete Foods Cassava Flour Tortillas
- 4 tablespoons SideDish Southwest Dressing
- 2 large avocados, sliced
- 1 cup shredded goat cheddar cheese
- Tortilla chips, I like Siete Foods Tortilla Chips
Instructions
For the Spice Rub:
- In a small bowl, mix together the salt, pepper, chili powder, garlic powder, dried oregano, paprika, and cumin. Reserve 1 teaspoon of the mixture and add to a medium mixing bowl (that you will mix the slaw in).
For the Chicken:
- Pat the chicken dry with paper towels. Season with the remaining spice blend, making sure all sides are evenly coated.
- Heat a large skillet over medium heat. Add the avocado oil and once hot, add the tenders in a single layer. Cook undisturbed on one side, flipping after 3 minutes. Cook on the other side for an additional 2-3 minutes until golden brown. Turn the heat down to low and continue to cook, flipping the tenders occasionally, until they are totally cooked through (registering 165 Fahrenheit) and slightly charred in places.
- Transfer to a cutting board and allow to rest for at least 5 minutes before cutting.
For the Slaw:
- Meanwhile, make the slaw. To the medium bowl (that already has the reserved spice rub in it), add the cabbage, red onion, cilantro, Southwest dressing, and lime juice. Toss to combine. Taste for seasoning and adjust as needed.
- After the chicken has rested, slice the tenders into bite sized pieces.
To Assemble the Wraps:
- To assemble, warm the tortillas until pliable. In the center of the warmed tortilla, add the Southwest dressing, spreading across the surface of the tortilla. Add a scoop of slaw and top with sliced chicken, avocado slices, 1/4 cup of the goat cheese, and a handful of tortilla chips, crunching them up before adding.
- Carefully roll each wrap up tightly. Slice on a diagonal into two halves and enjoy!
To Store:
- Stored separately in airtight containers in the fridge, slaw will stay fresh for up to 3 days, and the cooked chicken tenders will last up to 3 – 4 days.
Can this be frozen? Wondering if they would make good postpartum freezer meals 🙂
Have you tried substituting this for steak or ground beef??