Say hello to your new favorite lunch! These amazing Asian-inspired Gluten Free Chicken Wraps are bursting with fresh flavors, vibrant colors, and incredible textures.
Table of Contents
This recipe features tender, marinated grilled chicken, a rainbow of crisp vegetables, and a creamy, dreamy cashew dipping sauce, all bundled up in a soft, gluten-free tortilla.
It’s a healthy, satisfying, and delicious meal that’s perfect for a wholesome lunch or a light, easy dinner.
A Little Story About This Dish
I’m always looking for exciting gluten free wrap ideas that are more than just a simple turkey and cheese. I wanted a wrap that felt like a complete, gourmet meal—something you’d be excited to eat.
That’s what inspired this recipe. The combination of the savory marinated chicken, the crunch of the fresh veggies, and the rich, nutty dipping sauce creates a truly special experience.
This Gluten Free Chicken Wraps has become one of my favorite gluten free dairy free wrap recipes. It’s proof that a simple wrap can be the most delicious and satisfying meal of the day.
Get Ready to Cook!
You are about to assemble a wrap that is packed with flavor and nourishing ingredients. Let’s get everything organized for these Gluten Free Chicken Wraps.
What to Expect
Time: About 45 minutes (plus chicken marinating time).
Difficulty: Very easy! It’s just a matter of grilling, chopping, and assembling.
Before You Begin
The number one rule for the most flavorful chicken is to let it marinate for at least 30 minutes. The marinade, made with coconut aminos, honey, and ginger, will soak into the meat and make it unbelievably tender and delicious.
The dipping sauce is the secret star of these Gluten Free Chicken Wraps. For the smoothest sauce, add the warm water last and whisk vigorously until it’s perfectly creamy.
Finally, for the best wrap experience, choose a high-quality, pliable gluten-free tortilla. Warming the tortillas for a few seconds in the microwave can make them even more flexible and easier to roll.
The Heart of the Dish: Ingredients You’ll Need
Here are the fresh, vibrant ingredients for your delicious Gluten Free Chicken Wraps.
| Ingredient | Amount |
| For the Grilled Chicken Marinade: | |
| Boneless, Skinless Chicken Thighs | 1 pound |
| Extra Virgin Olive Oil | 2 tablespoons |
| Coconut Aminos | ¼ cup |
| Rice Vinegar | 1 tablespoon |
| Honey | 1 tablespoon |
| Sesame Oil | 2 teaspoons |
| Fresh Ginger, grated | 1 tablespoon |
| Kosher Salt | 1 teaspoon |
| Black Pepper | ½ teaspoon |
| For the Cashew Dipping Sauce: | |
| Creamy Cashew Butter | ¼ cup |
| Coconut Aminos | 2 tablespoons |
| Rice Vinegar | 1 tablespoon |
| Honey | 1 teaspoon |
| Extra Virgin Olive Oil | 2 tablespoons |
| Warm Water | 1-2 tablespoons |
| For the Wraps & Veggies: | |
| Small Red Cabbage, thinly sliced | ¼ head |
| Red Bell Pepper, diced | ½ cup |
| Yellow Bell Pepper, diced | ½ cup |
| Carrots, shredded | 2 |
| Fresh Spinach | 1 cup |
| Fresh Cilantro, roughly chopped | ¼ cup |
| Green Onions, thinly sliced | ¼ cup |
| Roasted Cashews, roughly chopped | ¼ cup |
Let’s Get Cooking! Step-by-Step Guide
Follow these easy steps to assemble your amazing Gluten Free Chicken Wraps.
1. Marinate the Chicken:
In a bowl, whisk together all the marinade ingredients (olive oil through black pepper). Place your chicken thighs in a large ziplock bag or a shallow dish, pour the marinade over them, and make sure they are fully coated. Let them marinate in the refrigerator for at least 30 minutes, or even overnight.
2. Prepare the Dipping Sauce:
While the chicken marinates, whisk together all the dipping sauce ingredients in a small bowl until smooth and creamy. Set it aside.
3. Grill the Chicken:
Preheat your grill to 450°F. Once hot, place the marinated chicken thighs on the grill. Cook for about 6-7 minutes per side. For extra flavor, brush the chicken with more marinade each time you flip. The chicken is done when the internal temperature reaches 165°F.
4. Chop and Assemble:
Remove the cooked chicken from the grill and let it rest for a few minutes before cutting it into bite-sized chunks.
5. Build Your Wraps:
Now for the fun part! Lay out your gluten-free tortillas. Divide the chopped chicken evenly among them. Layer on the red cabbage, bell peppers, shredded carrots, spinach, cilantro, green onions, and chopped cashews.
6. Sauce and Serve:
Drizzle your desired amount of the cashew dipping sauce over the fillings, or serve it on the side for dipping. Roll up your Gluten Free Chicken Wraps tightly and enjoy every delicious bite!
Mastering the Dish: Pointers for Perfection & How to Store
Here are a few final pointers to make your Gluten Free Chicken Wraps the best they can be.
Nut Butter Swaps: If you don’t have cashew butter, creamy almond butter or even peanut butter work wonderfully in the dipping sauce for a different nutty flavor.
Storage: These wraps are best enjoyed fresh. If you plan to make them ahead for a Gf and Df Lunch Idea, store the chicken, chopped veggies, and sauce in separate airtight containers in the refrigerator. Assemble just before eating to prevent the tortilla from getting soggy.
Find fresh inspiration for your gluten-free dishes with these additional recipes: Gluten Free Chicken Taquitos, Gluten Free Fried Chicken, Gluten Free Chicken Parmesan.
Your Burning Questions Answered!
Here are answers to some common questions about making chicken wrap recipes.
1. What are the best gluten-free wraps to use?
There are many great gluten free wraps available today. Look for tortillas made from cassava flour, almond flour, or a high-quality gluten-free all-purpose blend. These tend to be more pliable and less prone to cracking than some corn or brown rice tortillas.
2. Can I bake the chicken instead of grilling it?
Absolutely! If you don’t have a grill, you can bake the marinated chicken thighs in a 400°F oven for about 20-25 minutes, or until they are cooked through. You’ll still get a delicious and tender result for your Gluten Free Chicken Wraps.
3. Is this recipe good for meal prep?
Yes, it’s perfect! You can grill the chicken, chop all the vegetables, and mix the sauce ahead of time. Store everything in separate containers in the fridge. When you’re ready to eat, simply assemble your wrap in minutes. It’s one of the best Gluten Free Dairy Free Meal Ideas for lunches.
Dig In & Enjoy!
You’re all set to create a meal that’s bursting with flavor, texture, and wholesome goodness. Enjoy the fresh, vibrant taste of your homemade Gluten Free Chicken Wraps!
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Gluten Free Chicken Wraps: Amazing & Vibrant Flavor Fusion
- Total Time: 1 hour (includes marinating)
- Yield: 4 wraps 1x
Description
The best Asian-inspired Gluten-Free Chicken Wraps! This healthy recipe is packed with tender, marinated grilled chicken, a rainbow of crisp, fresh vegetables, and a creamy, dreamy cashew dipping sauce. A perfect gluten-free and dairy-free lunch or light dinner.
Ingredients
For the Chicken & Marinade:
1 pound boneless & skinless chicken thighs
2 tablespoons Extra Virgin Olive Oil
¼ cup coconut aminos
1 tablespoon rice vinegar
1 tablespoon honey
2 teaspoons sesame oil
1 tablespoon grated ginger
1 teaspoon kosher salt
½ teaspoon black pepper
For the Cashew Dipping Sauce:
¼ cup creamy cashew butter
2 tablespoons coconut aminos
1 tablespoon rice vinegar
1 teaspoon honey
2 tablespoons Extra Virgin Olive Oil
1–2 tablespoons warm water
For Assembling the Wraps:
4 large gluten-free tortillas
¼ small red cabbage, thinly sliced
½ cup red bell pepper, diced
½ cup yellow bell pepper, diced
2 carrots, shredded
1 cup fresh spinach
¼ cup fresh cilantro, roughly chopped
¼ cup green onions, thinly sliced
¼ cup roasted cashews, roughly chopped
Instructions
1. In a bowl or Ziploc bag, combine all chicken marinade ingredients. Add the chicken thighs and ensure they are fully coated. Let marinate for at least 30 minutes in the refrigerator.
2. Meanwhile, prepare the dipping sauce by whisking all sauce ingredients together in a small bowl until smooth. Add warm water last to reach desired consistency.
3. Preheat a grill to 450°F. Grill the marinated chicken thighs for 6-7 minutes per side, or until the internal temperature reaches 165°F.
4. Remove the chicken from the grill, let it rest for a few minutes, then cut into bite-size chunks.
5. Assemble the wraps: Warm your gluten-free tortillas briefly if desired. Divide the chopped chicken evenly among them.
6. Layer the red cabbage, bell peppers, carrots, spinach, cilantro, green onions, and roasted cashews into the wraps.
7. Drizzle with the cashew dipping sauce or serve it on the side. Roll up the wraps tightly and enjoy.
Notes
Nut Butter Swaps: You can easily use creamy almond butter or peanut butter in place of cashew butter for the dipping sauce.
Make Ahead: For easy meal prep, cook the chicken, chop the veggies, and make the sauce ahead of time. Store everything in separate airtight containers and assemble just before eating.
Grill-Free Option: No grill? Bake the chicken at 400°F for 20-25 minutes or cook it in a skillet.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Main Course
- Method: Grilling
- Cuisine: Asian-Inspired, American
Nutrition
- Serving Size: 1 wrap with sauce
- Calories: 505
- Sugar: 10g
- Sodium: 1235mg
- Fat: 33g
- Saturated Fat: 6g
- Unsaturated Fat: 27g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 108mg