Crunchy Southwestern Chicken Wrap

4.54 from 503 votes
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This crunchy southwestern chicken wrap recipe is perfect when you need an easy lunch. It’s fun, healthy, packed with chicken, cheese, and veggies, and only takes 15 minutes to make. 

A chicken wrap cut in half, diagonally, with one half leaning against the other, on a plate, with a cutting board full of wraps in the background


I’m a huge fan of wraps. I think they’re one of the best lunch foods. A good wrap is healthy, delicious, and easy to make. This crunchy southwestern chicken wrap recipe is all three things. It’s full of fresh veggies and lean meat. It’s bursting with southwestern flavors, with a sauce of sour cream, salsa, and taco seasoning. And it’s super easy to assemble. It only takes 15 minutes! 

These hearty wraps also have a secret ingredient: Fritos. They get their crunch from crushed-up Fritos, which take this southwestern wrap to the next level. Trust me: they’re as good as they sound! 

Why You’ll Love These Healthy Chicken Wraps

These crunchy protein wraps are one of my go-to lunches. You’ve got to try them. Here’s why. 

  • So easy. I never want to spend a lot of time making lunch, especially during weekdays. That’s why I love this southwestern chicken wrap. There’s no cooking involved, and it only requires about 15 minutes of assembly. 
  • Crunchy and fun. These wraps are anything but boring. Not only are the southwestern flavors exciting, but these chicken wraps are filled with Fritos. They add the kind of crunch that makes eating fun! 
  • Make it ahead of time. I love being able to meal prep. It helps me save time during the week. These wraps are great for that. They’re just as good after a few days, so you can make a big batch to get you through the week.

What You’ll Need

Here are all the ingredients you need to make fun and healthy chicken wraps. Scroll to the recipe card at the bottom of the page to see the exact amounts for each ingredient.

For the Sauce:

  • Sour cream
  • Salsa
  • Taco seasoning

For the Wraps:

  • Tortillas – Make sure to use large tortillas for these wraps. 
  • Lettuce – You can use any kind of lettuce, but I like to use iceberg for extra crunch.
  • Tomatoes
  • Avocado
  • Cheddar cheese – For best results, shred your own cheese. However, pre-shredded cheese will also work.
  • Cooked chicken
  • Fritos

What is Taco Seasoning?

Taco seasoning is a common spice blend that you can find at any grocery store. It usually is made out of chili powder, smoked paprika, cumin, oregano, garlic powder, and onion powder. If you don’t have any taco seasoning, check out my Homemade Taco Seasoning you can make a big batch of or just enough for one pound of meat.

How to Make Crunchy Southwestern Chicken Wraps

Here’s how to make these quick and easy wraps. They only take 15 minutes, tops! 

  • Make the sauce. Put the salsa, sour cream, and taco seasoning in a bowl, and mix them together.
  • Sauce the tortilla. Lay a tortilla on your cutting board and spread sauce over the bottom half. Leave a dry border around the edge of the tortilla.
  • Add the ingredients. Place the lettuce, tomatoes, avocado, cheese, and chicken on top of the sauce. Then crush Fritos over the top of the wrap, and drizzle more sauce on top.
  • Fold. Fold in the sides of the tortilla and roll it tightly. Repeat with the rest of the tortillas, and cut in half before serving. 
A chicken wrap cut in half diagonally, with one half resting on top of the other, with another wrap in the background

Tips and Tricks

Here are a few tricks and tips to keep in mind when making these crunchy chicken wraps. 

  • Adjust the sauce to your spice level. This sauce has a little bit of a kick to it from the salsa and taco seasoning. If you’re a big fan of spice, add more of those ingredients, or use a spicier salsa. If you’re not a fan of heat, use less salsa. 
  • Roll them tight. Make sure to roll these wraps very tightly when you fold them. Wraps that aren’t rolled tightly might fall apart when you eat them.
  • Use extra ripe avocados. These wraps are all about texture. The sauce is creamy, the chicken is juicy, and the Fritos are crunchy. Be sure to use avocados that are super ripe. Unripe avocados have a chewy and stringy texture that you don’t want in these wraps. 

What to Serve it With

I like to serve these healthy southwestern wraps with some traditional sandwich sides. Here are some of my favorite recipes to eat with wraps.

A chicken wrap on a plate, cut diagonally in half, with one half leaning on top of the other

How to Store Leftover Wraps

You can store these wraps in the fridge for up to 3 days. For best results, wrap them tightly in plastic wrap. The Fritos will get a little soggy, but they’ll still be fantastic. 

Can This Recipe Be Frozen? 

You can definitely freeze these wraps. Wrap them tightly in plastic wrap, then store in an airtight container or bag for up to 3 months. Thaw overnight in the fridge before eating. However, the lettuce, tomatoes, and avocado won’t be a perfect texture after freezing and thawing. 

More Easy and Healthy Chicken Wraps

Need more easy chicken lunches? Check out some of my other favorite healthy wraps.

Crunchy Southwestern Chicken Wrap - easy lunch ideas are hard to come by. These chicken wraps come together in minutes, you can make them ahead, and the creamy spicy sauce makes them extra tasty!
4.54 from 503 votes

Crunchy Southwestern Chicken Wrap

By Erin
These crunchy southwestern chicken wraps are a fun and healthy 15-minute lunch. They're packed with veggies, protein, sauce, and Fritos!
Prep: 15 minutes
Total: 15 minutes
Servings: 4



  • 3/4 cup sour cream
  • 3/4 cup salsa
  • 1 1/2 tablespoons taco seasoning


  • 4 large tortillas, wrap size
  • 1 1/3 cups shredded lettuce
  • 1/2 cup tomato, diced
  • 1 whole avocado, diced
  • 1/2 cup cheddar cheese, shredded
  • 2 cups cooked chicken, shredded
  • 1 cup Fritos, crushed


  • In a bowl, mix together sour cream, salsa, and taco seasoning until well blended.
  • Lay a tortilla flat on a cutting board. Spread 1 heaping tablespoon of sauce over the bottom half of the tortilla, leaving a 1-inch border on each side.
  • Sprinkle ⅓ cup of lettuce, 2 tablespoons of tomato, ¼ of the avocado, 2 tablespoons of cheese, and ½ cup of chicken over the sauce. Crush ¼ cup of Fritos over the chicken. Drizzle 1 tablespoon of sauce over the top.
  • Fold in the sides and roll tightly. Repeat with the remaining wraps. Cut in half to serve.



  • Wrap leftovers in plastic wrap and store in the fridge for 3 days.


Serving: 1g | Calories: 491kcal | Carbohydrates: 22g | Protein: 23g | Saturated Fat: 11g | Cholesterol: 90mg | Sodium: 1091mg | Fiber: 3g | Sugar: 5g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Author: Erin
Prep Time: 15 minutes
Total Time: 15 minutes
Course: Dinner Recipes
Cuisine: American
Servings: 4
Calories: 491
Keyword: healthy chicken wrap recipes, healthy wrap recipes, southwestern chicken recipe
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About Erin S

Welcome to Dinners, Dishes, & Desserts where my love of food meets my busy life. My name is Erin and I’m a casual home cook who loves to feed people. On this blog, you’ll find hundreds of quick and easy recipes made mostly from scratch. My days are spent in the kitchen, creating new recipes to share with family and friends.

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  1. My wraps always fall apart, Made these spiced up the chickens tenders with garlic powder, chili powder cumin. Very tasty

    1. Depending on the wrap or tortilla you use, you might want to warm it for 10-15 seconds in the microwave to make sure it doesn’t break or tear. If that isn’t the problem, then you are probably filling it too full.

  2. These are amazing, the sauce is great and the crunch from the Frito’s makes it. I made it with chicken strips cut up, because I didn’t have shredded chicken. Whole family loved them and came back for more, thank goodness I made a lot.

    1. It is a computer generated number on average ingredients. So the fritos are high and taco seasoning can be as well. If you are watching sodium, just look at the brands that you use and see if it meets your goals.

  3. Just made these wraps! These wraps were great! It’s a keeper for sure. So much flavor. Thank you for the recipe.

  4. These were so easy and fun! Chili cheese Fritos and fresh cilantro were great! I also took a shortcut and used boars head deli chicken sliced very thin. Thanks!

  5. These crunchy southwestern chicken wraps are a lunchtime game-changer! Packed with veggies, protein, and a creamy spicy sauce, they’re a quick and delicious meal option. Plus, they come together in just 15 minutes—perfect for busy days. Try making them ahead for an easy grab-and-go lunch. Get the full recipe here.