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Spelt Sticky Orange Chicken Wraps

Four spelt sticky orange chicken wraps on a wooden board with slaw, cilantro, sesame seeds, and orange wedges

These wraps combine a sharp orange and soy glaze with pan-cooked chicken strips and a handful of crunchy vegetables. The spelt wrap adds a mild, nutty base that holds the filling without tearing.

The glaze takes about five minutes to make and uses ingredients most home cooks already have. Orange juice, soy sauce, honey, and a touch of garlic reduce into something thick and glossy over medium heat.

Spelt wraps work especially well here because they stay pliable and don't dry out the way some wheat wraps do. You can use store-bought spelt wraps or make your own with spelt flour if you have extra time.

This is a practical weeknight wrap. You can prep the slaw and mix the glaze ahead, then cook the chicken fresh when you're ready to eat.

Why You'll Love This Recipe

  • Glossy orange glaze clings to every piece of chicken
  • Spelt wraps stay soft and pliable without tearing
  • Slaw and herbs add crunch and freshness in every bite
  • Glaze and slaw can both be prepped ahead
Sticky orange-glazed chicken strips simmering in a nonstick skillet with glossy citrus-soy sauce and a wooden spoon

Ingredient Notes

  • Spelt wraps: Use store-bought spelt wraps for convenience, or make your own using wholegrain spelt flour and a hot dry pan. Regular wheat tortillas work as a substitute, but the flavor is milder.
  • Chicken thighs: Boneless, skinless thighs stay juicier than breast during the high-heat glaze stage. You can use breast if preferred, but slice it thinner and reduce cook time slightly.
  • Fresh orange juice: Freshly squeezed juice gives the glaze a brighter, less sweet flavor than carton juice. You'll need about two medium oranges.
  • Soy sauce: Regular soy sauce works fine here. Use tamari if you need a gluten-free version, though note the spelt wraps contain gluten.
  • Honey: Honey helps the glaze thicken and caramelize. Maple syrup is a good substitute and keeps the recipe suitable for vegans if swapping the chicken too.
  • Red cabbage: Finely shredded red cabbage gives the slaw color and crunch. White cabbage or a pre-shredded coleslaw mix both work well.
Two assembled spelt orange chicken wraps on a ceramic plate with red cabbage slaw and a halved orange
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Easy
Servings: 4
Estimated Cost: 3.20
Calories: 480
Best Season: all_year_round
Dietary: Contains gluten (spelt), Contains meat, dairy-free adaptable, High Protein, Nut-free
Description

The orange glaze thickens around the chicken as it cooks, giving each piece a glossy, slightly caramelized coating that holds up well inside a soft spelt wrap.

Ingredients
    Orange Glaze
  • 120 ml fresh orange juice (from about 2 medium oranges)
  • 3 tbsp soy sauce (use tamari for gluten-free)
  • 2 tbsp honey (or maple syrup)
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 1 tsp cornstarch (mixed with 1 tbsp cold water)
  • 1 tsp orange zest
    • Chicken
  • 600 g boneless skinless chicken thighs (sliced into 1 cm strips)
  • 2 tbsp neutral cooking oil (sunflower or light olive oil)
  • 0.5 tsp salt
  • 0.25 tsp black pepper
    • Slaw
  • 150 g red cabbage, finely shredded
  • 1 medium carrot, julienned or grated
  • 3 spring onions, thinly sliced
  • 1 tbsp fresh lime juice
  • 1 pinch salt
    • To Serve
  • 4 large spelt wraps (store-bought or homemade)
  • 15 g fresh cilantro leaves (or flat-leaf parsley if preferred)
  • 1 tbsp sesame seeds (optional garnish)
  • 1 orange orange wedges (for serving)
Instructions
    Make the Slaw
  1. 1
    Combine the shredded red cabbage, grated carrot, and sliced spring onions in a mixing bowl.
  2. 2
    Add the lime juice and a pinch of salt, then toss well. Set aside for at least 10 minutes so the cabbage softens slightly.
    3. Make the Orange Glaze
  3. 3
    Pour the orange juice, soy sauce, honey, minced garlic, grated ginger, and orange zest into a small saucepan over medium heat.
  4. 4
    Bring to a gentle simmer and cook for 3 minutes, stirring occasionally.
  5. 5
    Stir in the cornstarch slurry and continue simmering for 2 more minutes until the glaze thickens to a consistency that coats the back of a spoon. Remove from heat.
    6. Cook the Chicken
  6. 6
    Season the chicken strips with salt and pepper.
  7. 7
    Heat 1 tbsp oil in a 10-inch nonstick skillet over medium-high heat. Add half the chicken strips in a single layer and cook for 3 to 4 minutes per side until golden and cooked through (internal temp 75 C / 165 F). Transfer to a plate and repeat with remaining oil and chicken.
  8. 8
    Return all chicken to the skillet over medium heat. Pour the orange glaze over the chicken and toss for 1 to 2 minutes until every piece is coated and the glaze is sticky and glossy.
    9. Warm the Wraps and Assemble
  9. 9
    Place each spelt wrap in a dry skillet over medium heat for 30 seconds per side until warm and pliable.
  10. 10
    Lay a warm wrap flat. Add a generous portion of slaw down the center, then top with sticky orange chicken strips.
  11. 11
    Scatter fresh cilantro leaves and sesame seeds over the filling, then fold and roll the wrap tightly. Serve immediately with orange wedges on the side.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 480kcal
% Daily Value *
Total Fat 16g25%
Saturated Fat 3g15%
Cholesterol 115mg39%
Sodium 820mg35%
Potassium 580mg17%
Total Carbohydrate 46g16%
Dietary Fiber 5g20%
Sugars 14g
Protein 35g70%
Vitamin A 2400 IU
Vitamin C 28 mg
Calcium 70 mg
Iron 3 mg
Vitamin E 2 mg
Vitamin K 40 mcg
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 10 mg
Vitamin B6 0.9 mg
Folate 48 mcg
Vitamin B12 0.4 mcg
Phosphorus 310 mg
Magnesium 52 mg
Zinc 2.8 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

  • Marinate chicken strips in half the glaze for 20 min before cooking for deeper flavor.
  • Do not crowd the pan when searing, work in two batches for proper browning.
  • Reduce glaze to a syrupy consistency before adding chicken or it won't coat.
  • Dress slaw 10 min ahead so cabbage softens slightly but stays crisp.
  • Warm spelt wraps in a dry pan just before serving to prevent cracking.
Keywords: spelt sticky orange chicken wraps, spelt wraps recipe, sticky orange chicken, healthy chicken wraps, spelt flour wraps

Equipment

  • 10-inch nonstick skillet
  • small saucepan
  • wooden spoon
  • mixing bowl
  • sharp chef's knife
  • instant-read thermometer

Tips

  • Slice chicken thighs into even strips, about 1 cm thick, so they cook through at the same rate.
  • Reduce the orange glaze until it coats the back of a spoon before adding the chicken, or it won't cling.
  • Warm spelt wraps in a dry pan for 30 seconds each side just before serving so they stay pliable.
  • Dress the slaw with lime juice and a pinch of salt at least 10 minutes ahead to soften the cabbage slightly.
  • Don't overcrowd the pan when searing chicken, cook in two batches if needed to get color rather than steam.

Variations

  • Swap chicken for firm tofu, pressed and sliced, for a plant-based version with the same sticky glaze.
  • Add a teaspoon of sriracha to the orange glaze for a mild heat that balances the sweetness.
  • Use wholegrain spelt flatbreads instead of wraps and serve open-faced with the slaw piled on top.

Storage and Reheating

Store leftover cooked chicken and slaw separately in airtight containers in the fridge for up to 3 days. Keep the spelt wraps sealed at room temperature.

Reheat the glazed chicken in a small nonstick pan over medium heat for 3 to 4 minutes, adding a splash of water to loosen the glaze if it has thickened. Avoid microwaving the chicken in the wrap as the wrap turns tough.

Serving Suggestions

Lay the wraps flat and spread a thin layer of plain yogurt or hummus before adding the chicken. The cool, creamy base balances the sharp citrus glaze.

Serve with extra orange wedges on the side and a small bowl of chili sauce for dipping. A simple green salad or steamed jasmine rice works as a side if you want a more filling plate.

For casual gatherings, set out the fillings separately and let people build their own wraps. The slaw, chicken, and herbs stay fresh and presentable for about an hour at room temperature.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-sticky-orange-chicken-wraps/
Valentina - Spelt Recipes
Valentina
A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!