Budget-Friendly Chicken Wraps With Vegetables: The Ultimate $2 Meal
Ever stare into your fridge at 6 PM wondering how to turn random leftover chicken and some wilting vegetables into something your family will actually eat?
I’ve been there countless times, and these chicken wraps with vegetables have become my go-to solution for stretching ingredients into a satisfying meal that doesn’t break the bank.
KEY INFO
Total Cost: $8-12 for 4 wraps
Cost Per Portion: $2-3 per wrap
Ingredient Breakdown per portion:
- Chicken: $1-1.25
- Tortilla: $0.30
- Mixed vegetables: $0.50-0.75
- Sauce/dressing: $0.20-0.40
- Optional add-ons: $0.30
Prep Time: 15-30 minutes
Cook Time: 0-40 minutes (depending on whether you’re using leftovers)
Total Time: 15-60 minutes
Servings: 4 generous wraps
Difficulty: Easy (with cooked chicken) to Moderate (cooking from scratch)
Diet Tags: Easily adaptable for vegetarian, vegan, gluten-free
Price Level: Inexpensive
EQUIPMENT NEEDED
Essential Tools:
- Sharp knife and chopping board
- Large mixing bowl
- Pan or baking tray (if cooking chicken)
- Spatula or tongs
Money-Saving Alternatives:
- Use pre-cut vegetables from the reduced section
- Grab rotisserie chicken on sale
- Skip the food processor – your knife works just fine
INGREDIENTS
Listed in order of use
Main Components (serves 4):
- 340g (12 oz) cooked chicken breast, sliced or chopped (rotisserie chicken or leftover roast)
- 4 large tortilla wraps (whole wheat, spinach, or whatever’s on sale)
- 480-720ml (2-3 cups) mixed vegetables, chopped (bell peppers, broccoli, carrots, zucchini, lettuce, spinach, red onion)
Seasonings:
- Salt and black pepper to taste
- 5ml (1 tsp) dried rosemary (optional, for roasted vegetables)
- 2.5ml (½ tsp) paprika (optional)
Optional Garnishes:
- 60ml (¼ cup) hummus, ranch, or light mayonnaise
- 60g (¼ cup) feta cheese (or any cheese you have)
- Fresh herbs (whatever’s in your garden or herb pot)
- 30g (¼ cup) nuts or seeds (almonds, sunflower seeds)
METHOD
- Prep your vegetables first – wash and chop everything into bite-sized pieces while your oven preheats to 200°C (400°F) if you’re roasting.
- If using raw chicken: Cook until internal temperature reaches 74°C (165°F) – the juices should run clear and the meat looks white throughout.
- For roasted vegetables: Toss chopped veg with a drizzle of oil, salt, and pepper, then roast for 20-25 minutes until tender and lightly caramelized.
- Combine your filling in the large mixing bowl – add chicken, vegetables, and your chosen dressing or sauce.
- Warm your tortillas for 30 seconds in the microwave or heat them in a dry pan for better flexibility.
- Layer strategically – place lettuce or spinach down first (this prevents soggy bottoms), then add your chicken and vegetable mixture.
- Add optional extras like cheese, herbs, or nuts now.
- Roll tightly starting from the bottom, tucking in the sides as you go, then slice diagonally if serving immediately.
CRUCIAL TIPS
Money-Saving Tips:
- Buy vegetables when they’re in season – they’re cheaper and taste better
- Use rotisserie chicken bones for stock after picking off the meat
- Make extra filling for tomorrow’s lunch
- Check the reduced section for vegetables nearing their sell-by date
Success Secrets:
- Don’t overstuff your wraps or they’ll split
- Pat roasted vegetables dry with kitchen paper to prevent soggy wraps
- Let hot ingredients cool slightly before adding to prevent wilting greens
- Taste your filling before wrapping – it should be well-seasoned
Storage and Scaling:
Store wrapped tightly in the fridge for up to 2 days, but keep filling and tortillas separate for best texture.
Double or triple this recipe easily – just maintain the same proportions.
For meal prep, assemble just before eating to maintain freshness.
Common Mistakes to Avoid:
- Adding hot filling directly onto cold greens
- Making wraps too far ahead (they get soggy)
- Forgetting to season your vegetables properly
Delicious Variations:
- Greek Style: Add feta, olives, and a squeeze of lemon
- Southwest: Black beans, corn, avocado, and a touch of chipotle
- Thai-Inspired: Add shredded cabbage, mango, and peanut sauce
- Vegetarian: Swap chicken for chickpeas or your favorite plant-based protein
I discovered this recipe during a particularly tight month when I was feeding a family of four on £40 a week.
My kids initially turned their noses up at “healthy wraps,” but when I started letting them choose their own toppings and help with the assembly, these became a regular request.
The beauty of this recipe lies in its flexibility.
Last week, I used up some sad-looking peppers, the last of Sunday’s roast chicken, and some spinach that was about to turn.
The result was just as delicious as when I use fresh, premium ingredients.
These wraps prove that eating well on a budget isn’t about compromising on nutrition or flavor – it’s about being creative with what you have and understanding that simple, fresh ingredients often create the most satisfying meals.
At just £2-3 per portion, you’re getting a complete meal packed with protein, vegetables, and enough satisfaction to keep everyone happy until dinner.
