Teriyaki Chicken Wrap Recipe

Name: Teriyaki Chicken Wrap Recipe
Prep time: 15 min
Cook time: 10 min
Ingredients: 1 high-protein or whole wheat tortilla (8–10 inches); 4 oz grilled chicken breast (sliced); 1 tbsp teriyaki sauce (low sodium recommended); 1/2 cup shredded cabbage or coleslaw mix; 1 tbsp light sesame ginger dressing; 1 tsp chopped green onions; 1/2 tsp sesame seeds (optional); Cooking spray or a few drops of olive oil for grilling

Teriyaki chicken wrap sliced in half with shredded cabbage, green onions, and sesame seeds on a plate.

This Teriyaki Chicken Wrap is loaded with lean grilled chicken, crunchy cabbage, and a drizzle of sweet-savory teriyaki glaze. It checks all the boxes for a fitness-forward, macro-conscious meal. No matter if you’re powering through a workday or refueling post-gym, this wrap delivers a satisfying balance of protein, complex carbs, and healthy fats. All that without the processed junk!

This recipe doesn’t just taste amazing it supports your goals. The main ingredient, grilled chicken breast, fuels your muscles with lean protein, while a fiber-packed, low-carb wrap keeps you full without post-meal crash. Add in nutrient-dense veggies and a sesame dressing, and you’ve got a wrap that tastes indulgent while keeping your nutrition tight.

Why This Wrap Earns a Spot in Our Lineup

Meal prep can get repetitive fast same chicken, same sides, day after day. This wrap is our go-to solution for breaking that cycle. The teriyaki glaze adds a bold sweet-savory kick, the slaw brings a fresh crunch, and once the chicken’s grilled, assembly takes just minutes. We usually cook extra chicken at the start of the week so these wraps come together quickly on busy days. Whether we’re pushing hard in the gym, working on lean gains, or just want a lunch that doesn’t feel boring, this wrap fits the bill without messing with macros.

Ingredients (Makes 1 Wrap)

1 high-protein or whole wheat tortilla (8–10 inches)
4 oz grilled chicken breast, sliced
1 tbsp teriyaki sauce (low-sodium recommended)
½ cup shredded cabbage or coleslaw mix
1 tbsp light sesame ginger dressing
1 tsp chopped green onions
½ tsp sesame seeds (optional)
Cooking spray or a few drops of olive oil for grilling

Instructions

1. Marinate and Grill the Chicken

Start by prepping your protein. If you’re using fresh chicken breast, slice it into strips or butterfly it for faster cooking. Lightly coat it in 1 tablespoon of teriyaki sauce, making sure each piece gets an even coat. To soak in the flavor let it marinate for at least 15 minutes, longer if possible.

Heat a grill pan or nonstick skillet over medium-high heat. Lightly coat it with cooking spray or a small amount of olive oil. Add the chicken and cook for 3–4 minutes per side, or until fully cooked with nice golden grill marks. Remove from the pan and let it rest for 2 minutes before slicing it into thin strips.

Pro Tip: If you are meal prepping, grill multiple portions of chicken at once and store them in an airtight container in the fridge for up to 4 days.

Sliced chicken breast coated in teriyaki sauce, grilling in the pan on the stove.

2. Toss the Slaw for Crunch and Flavor

While the chicken is cooking, grab your shredded cabbage or coleslaw mix. In a bowl, combine ½ cup of cabbage with 1 tablespoon of sesame ginger dressing. Toss it well to coat the veggies evenly. This step adds a satisfying crunch and a punch of flavor that complements the teriyaki chicken perfectly.

If you’re looking to cut extra calories, use a homemade dressing made from rice vinegar, a dash of sesame oil, and a sprinkle of stevia.

Glass bowl with mixed shredded cabbage and coleslaw mix.

3. Assemble the Wrap

Warm your tortilla for 10–15 seconds in a dry pan or microwave. This makes it more pliable and easier to roll.

Lay the tortilla flat on a clean surface or cutting board. Start by spreading the tossed cabbage in the center, creating a base layer. Next, place the grilled teriyaki chicken strips on top. Sprinkle on chopped green onions and sesame seeds for extra texture and a restaurant-style finish.

Carefully fold in the sides, then roll the wrap tightly from the bottom up, like a burrito. Press gently to seal.

a tortilla laid flat with the cabbage mixture in the center, topped with slices of grilled chicken, chopped green onions, and sesame seeds.

4. Optional – Grill the Finished Wrap

Want to take it to the next level? Lightly grill the entire wrap on a hot pan for 1–2 minutes per side. This helps seal it and adds a satisfying crunch to the outside. It also gives the wrap more structure, making it perfect for grab-and-go lunches.

Slice diagonally and serve immediately, or wrap it in foil for a protein-packed lunchbox option.

Teriyaki chicken protein wrap sliced in half and filled with juicy chicken, cabbage slaw, green onions, and sesame seeds.

Macros & Nutrition Info (Per 1 Wrap)

Nutrient	Amount
Calories	390 kcal
Protein	35g
Carbohydrates	30g
Dietary Fiber	6g
Total Fat	14g
Saturated Fat	2g
Sugar	6g
Sodium	620mg

Macros may vary slightly based on the brand of wrap and dressing used.

Smart Add-Ons for Performance Nutrition

To tailor this wrap to your goals, try the following:

For Muscle Gain: Add ¼ cup cooked brown rice or quinoa for extra carbs.
For Lower Carbs: Use a lettuce wrap or low-carb tortilla instead.
For Extra Flavor: Drizzle with Sriracha or add pickled cucumbers.
For Healthy Fats: Toss in a few slices of avocado or a sprinkle of crushed nuts.

Our Final Thoughts

This wrap is more than just a quick meal for us, it’s a simple way to get solid protein, carbs, and veggies all in one. It works whether we’re at our desk or on the go. The flavors keep it from feeling boring, and the nutrition helps us stay on track. We come back to this wrap a lot because it’s easy, satisfying, and easy to tweak. Give it a shot in your meal plan you’ll see why it works.