Chicken Teriyaki Wraps

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Yield: about 4 servings


  • 1 lb boneless, skinless chicken breast, cut into strips
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • Salt and pepper to taste
  • ¼ red onion, sliced
  • ½ cup chopped pinapple
  • 4 whole wheat pitas or tortillas
  • 1 tsp sesame seeds, toasted
  • ½ cup (125g) alcohol free soy sauce
  • 2 tbsp (30g) rice vinegar
  • 1 tbsp (12g) sesame oil
  • ¼ cup (50g) brown sugar
  • 1 tbsp (12g) honey
  • ¾ tsp ground ginger
  • 1 tsp minced garlic



  1. Wrap a plastic cutting board with plastic wrap. Place chicken pieces on plastic wrap, then cover with another layer of plastic wrap. Using a mallet, pan, or rolling pin, pound chicken pieces thin.
  2. Lightly coat the chicken with oil, garlic powder, chili powder, salt, and pepper.
  3. Cook chicken using your method of choice: Grill, saute or roast.
  4. While chicken cooks, make Teriyaki sauce. Mix soy sauce, rice vinegar, sesame oil, brown sugar, honey, garlic, and ginger in a small bowl.
  5. Spread Teriyaki sauce on tortillas and sprinkle with toasted sesame seeds.
  6. Lay out shredded lettuce, pineapple, red onion on the bottom half of each tortilla
  7. Top with chicken slices. Drizzle with more sauce. Roll tortillas into wraps.
Nutrition Tip: These wraps are a great source of protein and whole grains. Pairing them with a salad or some cooked or raw veggies will make a complete and colourful meal!