Curry Salad Wraps

by

Curry Salad Wraps are a flavorful and light meal option, perfect for a quick lunch or healthy snack. These wraps are filled with a creamy, slightly tangy curry chicken or chickpea salad, often made with a base of yogurt or mayo, curry powder, and a variety of chopped vegetables like celery, carrots, and onions. The curry flavor adds a warm, spiced kick to the salad, while the fresh vegetables provide crunch and texture. The mixture is wrapped in a soft tortilla or lettuce leaves for a refreshing and satisfying bite.

I first made Curry Salad Wraps when I was craving something light but packed with flavor, and it quickly became a go-to recipe! The creamy curry salad is both comforting and refreshing, and the wraps are easy to prepare and customize. What I love most about this recipe is how versatile it is—you can add fruits like raisins or apples for a touch of sweetness, swap the chicken for tofu or chickpeas for a vegetarian version, or top with some fresh herbs like cilantro for extra freshness. Whether for lunch, a picnic, or meal prep, Curry Salad Wraps are always a crowd-pleaser!

Perfect for:

  • Quick lunches
  • Light dinners
  • Meal prep
  • Picnics
  • Curry lovers

Why You’ll Love This Recipe

Here are 10 reasons why these Curry Salad Wraps will become a staple in your meal rotation:

  • Bold Flavors: The aromatic spices of curry elevate the taste of everyday salad.
  • Versatile Wraps: Easily customizable with your favorite proteins and veggies.
  • Healthy and Nutritious: Packed with fresh vegetables and lean proteins.
  • Quick to Prepare: Ideal for busy days when you want a delicious meal in minutes.
  • Meal Prep Friendly: Make the filling in advance for effortless assembly later.
  • Perfect Texture: A mix of crunchy veggies, tender protein, and soft wraps.
  • Kid-Friendly: Mild curry flavor that’s appealing to younger taste buds.
  • Dairy-Free Option: Simply swap out yogurt with a dairy-free alternative.
  • Great for Entertaining: Serve as bite-sized wraps for appetizers.
  • Low-Carb Option: Use lettuce leaves for a lighter, gluten-free version.

Preparation and Cooking Time

  • Total Time: 30 minutes
  • Preparation Time: 20 minutes
  • Cooking Time: 10 minutes
  • Servings: 4 wraps
  • Calories per serving: Approximately 250-300 calories
  • Key Nutrients: Protein: 15g, Carbs: 22g, Fat: 10g

Ingredients

For the Curry Filling:

  • 2 cups cooked chicken breast, shredded (or chickpeas for a vegetarian option)
  • 1 cup plain Greek yogurt (or dairy-free alternative)
  • 1 tablespoon curry powder
  • 1 teaspoon honey or maple syrup
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup finely chopped red onion
  • 1/4 cup diced cucumber
  • 1/4 cup grated carrots
  • Salt and pepper to taste

For the Wraps:

  • 4 large whole wheat tortillas or flatbreads (or large lettuce leaves for a low-carb option)
  • 1 cup mixed greens or spinach
  • 1/2 cup sliced bell peppers
  • Optional: additional cilantro for garnish

Ingredient Highlights

  • Curry Powder: Adds warmth and depth to the filling.
  • Greek Yogurt: Creamy and tangy base for the curry dressing.
  • Fresh Cilantro: Enhances the flavor with its bright and citrusy notes.
  • Whole Wheat Tortillas: Provide a wholesome and hearty base for the wraps.

Step-by-Step Instructions

Make the Curry Filling:

  1. Prepare the Dressing: In a large bowl, mix Greek yogurt, curry powder, honey, salt, and pepper until smooth.
  2. Combine Ingredients: Add shredded chicken, cilantro, red onion, cucumber, and grated carrots to the bowl. Toss until evenly coated with the dressing.

Assemble the Wraps:

  1. Lay Out Wraps: Place tortillas or flatbreads on a clean surface. For a low-carb option, use large lettuce leaves.
  2. Add Greens and Veggies: Layer mixed greens and sliced bell peppers on each wrap.
  3. Add Curry Filling: Spoon the curry salad mixture onto the greens.
  4. Wrap It Up: Fold in the sides and roll the wraps tightly. For lettuce wraps, fold the leaves around the filling.

Serve:

  1. Cut and Serve: Slice the wraps in half, garnish with extra cilantro if desired, and serve immediately.

How to Serve

Here are 10 serving suggestions for Curry Salad Wraps:

  • As a Main Dish: Pair with a side of fruit or chips for a complete meal.
  • Lunchbox-Friendly: Wrap tightly in parchment paper for an easy, portable lunch.
  • With Soup: Serve alongside a warm bowl of lentil or vegetable soup.
  • As Appetizers: Cut into smaller pieces and secure with toothpicks.
  • On a Platter: Arrange wraps on a serving board for casual gatherings.
  • With Dips: Pair with hummus or tzatziki for added flavor.
  • Picnic Ready: Pack in a cooler for a refreshing outdoor meal.
  • As a Low-Carb Option: Serve as lettuce wraps with extra greens on the side.
  • With Rice or Quinoa: Turn the filling into a bowl by serving over grains.
  • With a Salad: Complement with a side of cucumber and tomato salad.

Additional Tips

  • Toast the Nuts: Enhance the flavor of almonds, cashews, or walnuts by lightly toasting them before mixing them into your salad.
  • Use Fresh Herbs: Add a pop of freshness by mixing in chopped cilantro, parsley, or mint.
  • Add a Crunchy Element: Include diced celery, shredded carrots, or even crispy fried onions for an extra crunch.
  • Opt for Greek Yogurt: Substitute mayonnaise with Greek yogurt for a healthier, tangy dressing.
  • Season the Protein: Marinate your chicken, tofu, or shrimp with a pinch of curry powder and salt before cooking to deepen the flavor.
  • Wrap Like a Pro: Warm your wraps slightly to make them more pliable and easier to roll without tearing.
  • Sweeten it Up: Include diced apples, dried cranberries, or raisins for a touch of sweetness to balance the spices.
  • Layer Smartly: Spread the curry salad in the center of the wrap, leaving edges clean for easier folding. Add leafy greens first to prevent sogginess.
  • Pack it Right: If preparing ahead, keep the filling and wrap separate, assembling right before eating to maintain freshness.
  • Spice it Up: Adjust the heat level by adding cayenne pepper, chili flakes, or a dash of hot sauce to your curry dressing.

Recipe Variations

  • Vegetarian Version: Use chickpeas or tofu instead of chicken.
  • Vegan Option: Substitute yogurt with a plant-based alternative and honey with maple syrup.
  • Spicy Curry Wraps: Add diced jalapeños or a dash of hot sauce to the filling.
  • Tropical Twist: Include diced mango or pineapple for a sweet contrast.
  • Asian-Inspired Wraps: Add a splash of soy sauce and sesame seeds to the filling.
  • Gluten-Free Wraps: Use gluten-free tortillas or collard greens.
  • Nutty Flavor: Sprinkle chopped cashews or almonds into the filling.
  • Avocado Boost: Add sliced avocado for extra creaminess.
  • Herbaceous Wraps: Mix in fresh mint or basil for a unique flavor twist.
  • Mediterranean Flair: Add olives and sun-dried tomatoes to the filling.

Special Equipment

  • Large Mixing Bowl: For preparing the curry filling.
  • Sharp Knife: To chop vegetables and slice wraps neatly.
  • Cutting Board: For prepping ingredients.
  • Non-Stick Skillet: Optional for warming tortillas.
  • Parchment Paper: For wrapping and storing.

FAQ Section

  1. Can I make these wraps ahead of time?
    Yes, prepare the filling in advance and store it in the fridge. Assemble the wraps just before serving to keep them fresh.
  2. What other proteins can I use?
    Try shrimp, turkey, or hard-boiled eggs as alternative proteins.
  3. How do I keep the wraps from falling apart?
    Don’t overfill the wraps and roll them tightly. Use a toothpick to secure if needed.
  4. Can I freeze the curry filling?
    It’s best to enjoy the filling fresh, but you can freeze it without the yogurt for up to 2 months. Thaw and mix in yogurt before serving.
  5. What can I use instead of tortillas?
    Try pita bread, naan, or large collard green leaves.
  6. How do I make these wraps spicier?
    Add chili flakes, hot curry powder, or a drizzle of sriracha to the filling.
  7. What side dishes go well with these wraps?
    Pair with cucumber salad, roasted sweet potatoes, or a light soup.
  8. Can I use store-bought curry sauce?
    Yes, but adjust the yogurt amount to avoid making the filling too runny.
  9. How do I prevent the wraps from getting soggy?
    Dry all vegetables thoroughly and assemble wraps just before serving.
  10. Are these wraps kid-friendly?
    Absolutely! Adjust the curry powder to make it milder if needed.

Conclusion

Curry Salad Wraps are a flavorful and satisfying dish that combines the rich, aromatic flavors of curry with fresh vegetables, protein, and a creamy dressing—all wrapped up in a soft, tender tortilla or lettuce leaf. These wraps are versatile and can be filled with ingredients like chicken, turkey, chickpeas, or tofu, along with a mix of crunchy vegetables like cucumbers, carrots, and bell peppers. The creamy curry dressing, typically made with mayo or Greek yogurt, curry powder, a bit of honey or maple syrup for sweetness, and a squeeze of lime or lemon for tang, ties everything together beautifully.

To make them, start by preparing your choice of protein (chicken, chickpeas, etc.), then mix it with the vegetables and toss with the curry dressing. Lay the mixture on a tortilla or lettuce leaf and roll it up tightly, securing the contents inside. You can also add extras like raisins or nuts (such as cashews or almonds) for a touch of sweetness and crunch. Curry Salad Wraps are perfect for meal prep, light lunches, or even as a quick dinner. They’re easy to make, packed with flavor, and full of fresh ingredients, making them a balanced and satisfying choice.

I can’t wait to see how your Curry Salad Wraps turn out! Be sure to share your photos on Instagram and tag me—I’d love to see your vibrant creations. Don’t forget to leave a comment and let me know how you made these wraps your own!