Cool & Crisp GERD-Friendly Chicken Cucumber Wraps
Nutrition at a Glance
- Protein: Chicken breast delivers lean protein that supports muscle repair and keeps you full without being heavy on your digestion.
- Probiotics: Plain Greek yogurt brings beneficial bacteria that support gut health, which is a huge plus for anyone managing digestive issues.
- Fiber: Whole wheat tortillas and fresh veggies add fiber to support healthy digestion and steady energy.
- Hydration: Cucumber has a high water content, which helps keep you hydrated, especially during warmer months!
- Low in Common Triggers: This recipe skips citrus, tomatoes, onion, and heavy spices, making it much gentler for those managing acid reflux.
Ingredients You Need
Plain Whole-Milk Greek Yogurt: The base of the herb yogurt sauce. Whole-milk yogurt gives the creamiest result. You can use low-fat if needed, but the sauce may be a little thinner.
Fresh Dill: Adds a bright, herby flavor to the sauce without being harsh or acidic. Fresh dill works best here, but you can use dried in a pinch. Use about one teaspoon dried in place of one tablespoon fresh.
English Cucumber: Mild, cool, and crunchy. English cucumbers have fewer seeds and thinner skin, which makes them perfect for wraps.
Tips for Success
Adjust herb amounts to your taste. Fresh mint can feel strong to some people. If you're not sure, start with a smaller amount and add more as you go!
How to Serve Them
Storage Suggestions
FAQs
Are chicken wraps good for people with GERD?
Can I make these GERD-friendly wraps ahead of time?
What sides pair well with GERD-friendly chicken wraps?
Can I customize this recipe for different dietary needs?
GERD-Friendly Chicken and Cucumber Summer Wraps
Ingredients
1 1/2 pound boneless, skinless chicken breasts
1 tablespoon olive oil
1/2 teaspoon dried thyme
1/2 teaspoon dried parsley
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 large English cucumber, thinly sliced into rounds
2 cups shredded romaine lettuce
1/2 cup shredded carrots
1/4 cup fresh mint leaves
1/4 cup fresh flat-leaf parsley, roughly chopped
4 large whole wheat or low-acid flour tortillas
1/4 cup crumbled feta cheese
Herb Yogurt Sauce
3/4 cup plain whole-milk Greek yogurt
2 tablespoons fresh dill, finely chopped
1 tablespoon olive oil
1/2 teaspoon sea salt
1 tablespoon water (to thin, as needed)
Instructions
Pat chicken breasts dry and rub all over with olive oil, thyme, parsley, salt, and pepper.
Heat a grill pan or skillet over medium heat. Cook chicken for 6 to 7 minutes per side until cooked through and the internal temperature reaches 165°F. Transfer to a cutting board and rest for 5 minutes.
While the chicken rests, whisk together Greek yogurt, dill, olive oil, salt, and water in a small bowl until smooth and spreadable. Taste and adjust salt as needed.
Slice or shred the rested chicken into thin strips.
Warm tortillas one at a time in a dry skillet over medium heat for about 30 seconds per side, or wrap in a damp paper towel and microwave for 20 seconds.
To assemble, spread a generous layer of herb yogurt sauce down the center of each tortilla. Layer with romaine, cucumber, carrots, chicken strips, mint, and parsley. Add feta if using.
Fold in the sides of the tortilla and roll up firmly. Slice in half on a diagonal and serve immediately, or wrap tightly in parchment for an easy packed lunch.
Nutrition Facts
Per serving
616
20.0g
41.0g
65.0g
5.0g
800.0mg
5.0g
5.0g






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