A great sandwich isn’t just for lunch. A satisfying, hearty sandwich can also make a terrific easy, quick dinner on a busy night. Balsamic Chicken Wraps will fill tummies and satisfy tastes buds for the whole family.
This Balsamic Chicken Wrap recipe begins with marinated chicken breast. A simple balsamic vinegar, olive oil, honey and seasonings marinade is the base of the flavor for the whole recipe. After the chicken, comes the pickled red onion. Red onion sliced thin into a hot bath of cider vinegar, salt and sugar. The pickled onions will compliment the vinegar flavor in the chicken marinade and the sugar balances everything out perfectly.
All that’s left to do is add some baby spinach, a smear of goat cheese and a sweet balsamic glaze drizzle and your Balsamic Chicken Wrap is ready. Because this wrap isn’t loaded up with any heavy dressings it’s also the perfect make ahead meal. Your tortilla will stay fresh and dry and your wrap will be just as delicious if you roll it up even hours ahead of eating it.
Balsamic Chicken Wraps are a healthy, quick, make-ahead friendly weeknight meal. What are we waiting for? Let’s dig in!
About the Ingredients
For the Marinated Chicken – Thin sliced chicken breast, balsamic vinegar, olive oil, honey, oregano and salt. Simply whisk together the ingredients and add the raw chicken.
For the Pickled Onions – Red onion, cider vinegar, sugar and salt. One onion will be plenty for topping off 4 of these Balsamic Chicken Wraps. If you want to double the recipe for the pickled onions though you can use the extra onions on salads, sandwiches, burgers or tacos too!
For the Wrap – Baby spinach, goat cheese, balsamic glaze and soft flour tortillas. 8 inch taco tortillas are my go-to but the bigger the wrap, the more flavor you can pack into it. So let your stomach guide you when it comes to choosing the perfect tortilla.
How to Make Balsamic Chicken Wraps
Marinate and Cook the Chicken
I like to use a gallon sized ziploc bag to marinate meat. It makes for really easy clean up but it’s also easy to flip the bag over every so often while it’s marinating in the refrigerator. Flipping the bag helps the meat marinate evenly on all sides.
To marinate the chicken, pour the marinade ingredients into a gallon sized Ziploc bag and seal the bag shut. Shake it up well to combine the mixture. Then open the bag, add the raw chicken breast and reseal the Ziploc. Give the bag one more shake and put in the refrigerator to marinate.
Let the chicken marinate for a least one hour. The longer you let it sit, the more flavor the meat will absorb so more is more in this case. I typically start marinating first thing in the morning and let it sit for about 10 hours.
After the chicken has been marinated long enough, preheat the oven to 375°F. Spray a baking sheet with cooking spray and place the chicken in a single layer on the sheet. Bake for 20 minutes or until the chicken is completely cooked. This time will vary depending on the thickness of the chicken but 20 minutes is based on thin sliced breasts.
Pickle the Onion
Don’t be intimidated. This is not some fancy, more than you’re up for technique. Simply pour the cider vinegar into a small sauce pan and bring it to a boil. Add the sugar and 4 teaspoons of salt. Whisk the pickling juice as it simmers until it becomes completely clear. This will mean that the sugar and salt have dissolved.
Remove the pot from the heat and add in the sliced onion. I like to use a mandoline and slice the onion right into the pot but you can go the old fashioned route and knife slice and then just move the onion over.
Let the onion sit in the pickling juice for at least 20 minutes. (You can also store these onions in a sealed container in the refrigerator for up to 1 week!)
Assemble the Wrap
Gather up your ingredients of cooked chicken breast, pickled onions, baby spinach, goat cheese, balsamic glaze and tortilla wraps. Slice one chicken breast into thin strips. Place a tortilla on a flat surface and smear a small amount of goat cheese down the center of the wrap. Next place a handful of baby spinach on top of the cheese, followed by the sliced chicken strips. Top it off with a few pickled onions and a drizzle of balsamic glaze. Fold the top and bottom of the wrap in towards the center and then roll up the wrap from left to right. Slice it in half and serve.
Make Ahead Balsamic Chicken Wrap
Balsamic Chicken Wraps don’t have lots of dressing or watery ingredients so they are a great option to make ahead and serve later. Assemble the wraps completely as written in the recipe and then place them in a covered dish in the refrigerator for later. When you’re ready to serve them you can either warm them up slightly in a warm oven or serve them cold.
FAQ’s and Recipe Tips
It all depends on what is on the wrap. These balsamic chicken wraps have lots of flavor without adding high calorie dressings so yes they are healthy – especially with the addition of raw baby spinach.
About 600 calories but that varies based on the ingredients, additional toppings and dressings used.
The Recipe for Balsamic Chicken Wraps
The recipe is attached below for easy downloading and printing. If you test it out be sure to leave a note in the comments below. I’d love to hear what you thought and if you saved any extra pickled onions to use later. Enjoy!
Balsamic Chicken Wraps
- 1 gallon size Ziploc bag You can alternatively use a marinating dish or bowl.
- 4 thin sliced chicken breasts
- 1/3 cup balsamic vinegar
- 2 Tbsp olive oil
- 2 Tbsp honey
- 1 tsp oregano
- 1/2 tsp salt
Pickled Red Onions
- 1/2 cup cider vinegar
- 3 Tbsp sugar
- 4 tsp salt
- 1 red onion sliced thin in half moons
- 4 handfuls baby spinach
- 4 oz goat cheese
- Balsamic glaze for drizzling
- 4 8 inch flour tortillas
- Pour the marinade ingredients (1/3 cup balsamic vinegar, 2 Tbsp olive oil, 2 Tbsp honey, 1 tsp oregano and 1/2 tsp salt) into a gallon sized Ziploc bag and seal the bag shut. Shake it up well to combine the mixture.
- Open the bag, add 4 thin sliced chicken breasts and reseal the Ziploc. Give the bag one more shake and put in the refrigerator to marinate for a least one hour or up to 1 day.
- After the chicken has been marinated long enough, preheat the oven to 375°F. Spray a baking sheet with cooking spray and place the chicken in a single layer on the sheet. Bake for 20 minutes or until the chicken is completely cooked.
- While the chicken cooks, pour 1/2 cup cider vinegar into a small sauce pan and bring it to a boil. Add 3 Tbsp sugar and 4 tsp salt. Whisk the pickling juice as it simmers until it becomes completely clear. This will mean that the sugar and salt have dissolved.
- Remove the pot from the heat and add in 1 red onion slice in half moons. Let the onion sit in the pickling juice for at least 20 minutes.
- Slice one cooked chicken breast into thin strips.
- Place one of the 4 8 inch flour tortillas on a flat surface and smear 1 oz of the 4 oz goat cheese down the center of the wrap. Place one handful of the 4 handfuls baby spinach on top of the cheese, followed by the sliced chicken strips. Top it off with a few pickled onions and a drizzle of Balsamic glaze.
- Fold the top and bottom of the wrap in towards the center and then roll up the wrap from left to right. Slice it in half and serve.