Thai Peanut Chicken Wrap
Sliced chicken with a light peanut-lime sauce, shredded cabbage, carrots,
and fresh herbs in a whole wheat tortilla. A Thai-inspired wrap with
28g protein and bold, tangy-nutty flavor.
Thai peanut sauce is one of those flavors that makes everything it touches
irresistible. This wrap takes that addictive combination of peanut, lime,
and ginger and turns it into a healthy, portable meal that works for
lunch or dinner.
The key is keeping the sauce light — just enough peanut butter to get
that nutty richness, thinned with lime juice and a touch of soy sauce.
No coconut milk or added sugar needed. The sauce clings to sliced chicken
and shredded vegetables, creating a wrap that's flavorful in every bite.
Shredded cabbage and carrots provide crunch and volume without many
calories, while fresh cilantro and mint add the aromatic herbs that make
Thai food so distinctive. It's the kind of wrap that makes you forget
you're eating healthy.
✅ Why This Recipe Is Healthy
- • High protein: 28g per serving from chicken and peanut butter
- • Crunchy vegetables: Cabbage and carrots add fiber and volume
- • No added sugar: Peanut sauce made without sugar or honey
- • Fresh herbs: Cilantro and mint add flavor without sodium
📊 Why This Recipe Scored 86/100
With an overall health score of 86/100, this recipe is a solid, balanced option. Its strongest area is blood sugar stability (93/100), where a strong 28g of protein helps buffer the glucose response. The main thing holding the score back is sodium balance (86/100), because 490mg of sodium is acceptable but worth keeping an eye on.
How our scoring works
Ingredients
- ✓ 12 oz chicken breast
- ✓ 4 pieces whole grain tortilla
- ✓ 3 tbsp natural peanut butter
- ✓ 3 tbsp lime
- ✓ 1 tbsp low-sodium soy sauce
- ✓ 1 tsp fresh ginger
- ✓ 2 cloves garlic
- ✓ 2 cups cabbage
- ✓ 2 medium carrot
- ✓ 0.25 cup fresh cilantro
- ✓ 2 tbsp fresh mint
- ✓ 1 tsp olive oil
- ✓ 0.125 tsp table salt
Instructions
-
1
Season chicken breast with salt. Heat olive oil in a skillet over medium-high heat. Cook chicken for 5-6 minutes per side until cooked through (165°F). Let rest, then slice thinly.
-
2
Make the peanut sauce: whisk peanut butter, lime juice, soy sauce, grated ginger, and minced garlic with 2 tablespoons of warm water until smooth and drizzle-able.
-
3
Finely shred the cabbage and grate or julienne the carrots. Toss together in a bowl.
-
4
Lay out tortillas. Spread a thin layer of peanut sauce on each. Layer sliced chicken, cabbage-carrot mix, cilantro, and mint.
-
5
Drizzle remaining peanut sauce over the fillings. Roll up tightly, cut in half, and serve.
Health Scores
Overall Health Score
Excellent Stability
Very Low Sodium
Nutrient Dense
Nutrition Facts
Per Serving
Health Highlights
Want detailed insights on why this recipe scored 86?
Upgrade to Pro for Full Analysis
