High Protein Chicken Wrap (Print Version)

Light, protein-packed chicken wrap with spinach, tomato, cucumber and a tangy Greek yogurt sauce — ready in 20 minutes.

# What You’ll Need:

→ Protein

01 - 80 g cooked chicken breast, sliced (grilled or poached)

→ Wrap

02 - 1 large (approx. 40 g) whole wheat or low-carb tortilla (light, under 100 kcal)

→ Vegetables

03 - 30 g baby spinach or mixed salad greens
04 - 3 cherry tomatoes, sliced
05 - 20 g cucumber, thinly sliced
06 - 20 g red bell pepper, thinly sliced

→ Sauce

07 - 1 tbsp (15 g) nonfat Greek yogurt
08 - 1/2 tsp lemon juice
09 - Pinch of salt and black pepper

# How to Make It:

01 - In a small bowl, mix Greek yogurt, lemon juice, salt, and pepper to create a light sauce.
02 - Lay the tortilla flat on a clean surface.
03 - Spread the yogurt sauce evenly down the center of the tortilla.
04 - Layer on the spinach, tomatoes, cucumber, and red bell pepper.
05 - Top with sliced chicken breast.
06 - Fold in the sides and roll up the tortilla tightly to form a wrap.
07 - Slice in half and serve immediately, or wrap in foil for on-the-go.

# Additional Tips::

01 -
  • It tastes like the kind of lunch you’d pay for at a chic café but takes under 20 minutes at home.
  • This became a staple because no matter how chaotic my schedule gets, it always leaves me full and energized rather than sluggish.
02 -
  • If the tortilla isn’t pliable, it’ll crack as you roll—warming it for a few seconds in a pan or microwave changes everything.
  • Adding the sauce first (not last) prevents the wrap from drying out and holds the veggies together better than you’d think.
03 -
  • Always roll your wrap tightly and let it rest seam-side down for a minute so it doesn’t unravel.
  • A squeeze of extra lemon or a sprinkle of smoked paprika on top can completely elevate the flavor—don’t skip the little extras if you have the time.
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