Healthy Chicken Wrap – Quick High Protein Lunch
Whole wheat tortilla with grilled chicken, lettuce, tomato, and Greek yogurt sauce.
Healthy Chicken Wrap – Quick High Protein Lunch
Whole wheat tortilla with grilled chicken, lettuce, tomato, and Greek yogurt sauce.
Nutrition Per Serving
Need different macros? Use our free Calorie & Macro Calculator
Ingredients
- 300 g Chicken breast
- 2 large Whole wheat tortillas
- 2 cups Lettuce
- 1 medium Tomato
- 3 tbsp Greek yogurt
- ½ tsp Garlic powder
- 1 tbsp Lemon juice
Instructions
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1
Season and cook chicken
Season 300g chicken breast with salt, pepper, garlic powder, and paprika. Pan-cook in a drizzle of olive oil over medium-high heat for 6-7 minutes per side. Let rest 5 minutes, then slice into strips.
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2
Make the yogurt sauce
Mix 3 tbsp Greek yogurt with ½ tsp garlic powder, 1 tbsp lemon juice, and a pinch of salt. This creamy sauce replaces mayo for a protein-rich, lower-calorie alternative.
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3
Prepare fresh vegetables
Wash and slice lettuce into thin strips. Dice tomato. Optionally add sliced cucumber, red onion, or shredded carrot for extra crunch and nutrition.
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4
Warm the tortillas
Heat whole wheat tortillas in a dry pan for 30 seconds per side or microwave for 15 seconds. Warm tortillas are more pliable and won't crack when rolling.
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5
Assemble and roll
Spread yogurt sauce down the center of each tortilla. Layer lettuce, tomato, and chicken strips. Fold the bottom edge up, then roll tightly from one side. Cut diagonally in half for easier eating.
Notes
- • Warm tortillas before rolling to prevent cracks.
- • Use Greek yogurt instead of mayo — more protein, fewer calories.
- • Slice the wrap diagonally for a restaurant-style presentation.
- • Add a squeeze of lemon juice for brightness.
- • For meal prep, wrap in foil and store upright so fillings don't slide.
Quick & Healthy Chicken Wrap
The chicken wrap is the ultimate portable high-protein meal. With 35g of protein in each wrap and only 15 minutes of prep, it's perfect for busy weekday lunches. The Greek yogurt sauce is the secret — it adds creaminess and extra protein without the excess calories of mayo.
Endless Customization
The beauty of a wrap is that it adapts to whatever you have in the fridge. Swap the protein, change the sauce, add different vegetables — the formula stays the same, but the flavors are limitless.
Variations
Feel free to change up this recipe and make it your own:
- Buffalo chicken wrap: Toss chicken in buffalo sauce and add blue cheese crumbles.
- Greek wrap: Add cucumber, feta, olives, and tzatziki sauce.
- Southwest wrap: Add black beans, corn, salsa, and avocado.
Storage
Assembled wraps keep for up to 24 hours refrigerated, wrapped tightly in foil. Components stored separately last 3-4 days.
Frequently Asked Questions
How many calories are in a chicken wrap?
About 380 calories per wrap with 35g protein, 32g carbs, and 12g fat. Using a low-carb tortilla reduces carbs to about 15g.
Can I make chicken wraps ahead of time?
Yes. Wrap tightly in foil and refrigerate for up to 24 hours. They're perfect for packed lunches. Keep the sauce light to prevent sogginess.
What's the best tortilla for wraps?
Whole wheat tortillas offer more fiber. For low-carb, use a high-fiber or protein tortilla. Large burrito-size wraps (10-12 inch) work best for generous fillings.
How do I keep wraps from getting soggy?
Spread sauce sparingly, place dry lettuce as a barrier between wet ingredients and the tortilla, and don't add tomatoes until just before eating if packing for later.
Can I use rotisserie chicken?
Absolutely. Shredded rotisserie chicken is a perfect shortcut. One store-bought chicken yields enough meat for 6-8 wraps.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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