Teriyaki Chicken Wrap
Tender chicken strips glazed in a quick homemade teriyaki sauce, wrapped in a soft whole wheat tortilla with fresh vegetables. A high-protein, family-friendly meal perfect for lunch, dinner, or meal prep.
Ingredients
Scale
- 0.25 cup soy sauce or tamari for gluten-free; low-sodium recommended
- 0.25 cup honey
- 2 tbsp rice vinegar
- 1 tbsp toasted sesame oil
- 2 garlic cloves minced
- 1 tsp fresh ginger grated; can use frozen ginger
- 1 tbsp cornstarch
- 2 tbsp water
- 1 lb boneless skinless chicken breasts cut into thin strips, patted dry
- 2 tbsp olive oil
- 4 large whole wheat tortillas
- 1 cup shredded carrots
- 1 cup cucumber julienned
- 0.5 cup red bell pepper thinly sliced
- 0.25 cup green onions sliced
- 2 tbsp sesame seeds
- 0.25 cup fresh cilantro optional, for garnish
Instructions
- In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, minced garlic, grated ginger, cornstarch, and water until fully smooth and lump-free. Set the teriyaki sauce aside near the stove.
- Pat chicken strips dry with paper towels. Heat olive oil in a large skillet over medium-high heat. Add chicken strips in a single layer without crowding the pan cook in two batches if needed. Cook for 5-7 minutes, turning occasionally, until golden and cooked through to an internal temperature of 165°F.
- Pour the teriyaki sauce over the cooked chicken. Stir and cook for 2-3 minutes until the sauce thickens, turns glossy, and coats every piece. Stir continuously as the sauce thickens quickly. Remove from heat.
- Warm the tortillas in a dry skillet over medium heat for 30 seconds per side, or microwave for 20-30 seconds until soft and pliable. Do not skip this step cold tortillas will crack when rolling.
- Lay each warmed tortilla flat. Place a quarter of the teriyaki chicken in the center, leaving about 2 inches of space on each side. Top with shredded carrots, cucumber, red bell pepper, and green onions. Sprinkle with sesame seeds and cilantro if using.
- Fold the left and right sides of the tortilla inward over the filling. Starting from the bottom edge, roll tightly upward, keeping the sides tucked in as you go. Cut diagonally in half and serve immediately.
Notes
For meal prep, store chicken, vegetables, and tortillas separately and assemble just before eating. Homemade teriyaki sauce keeps in the refrigerator for 7-10 days. For a spicier version, add red pepper flakes or sriracha to the sauce. For a vegetarian version, substitute chicken with firm tofu or tempeh. Assembled wraps stored whole and uncut keep in the refrigerator for up to 1 day.