Looking for tasty, low-calorie meals? These 21 chicken wraps are perfect if you’re aiming to stay under 250 calories while still enjoying delicious flavors. Easy to make and pack a punch, they’ll keep you satisfied without the guilt. Let’s roll into some tasty options!
Herbed Chicken and Avocado Wrap
Herbed Chicken and Avocado Wrap
A delicious herbed chicken and avocado wrap on a plate, surrounded by fresh ingredients.
This herbed chicken and avocado wrap is a delightful meal that’s both healthy and satisfying. The wrap features tender pieces of grilled chicken, seasoned perfectly to enhance their flavor. The creamy avocado slices add a rich texture that complements the chicken beautifully.
Ingredients
- 1 large boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon dried mixed herbs (such as oregano, thyme, and rosemary)
- Salt and pepper, to taste
- 1 ripe avocado, sliced
- 2 large flour tortillas or whole wheat wraps
- 1 cup fresh lettuce leaves
- 1/4 cup chopped cilantro
- 1 tablespoon lime juice
- Optional: Hot sauce, for a spicy version
Instructions
- Prepare and Season the Chicken
Rub the chicken breast with olive oil, mixed herbs, salt, and pepper. Make sure the chicken is evenly coated with the seasoning to maximize flavor. - Grill the Chicken
Preheat a grill pan or outdoor grill over medium heat. Place the seasoned chicken breast on the grill and cook for about 6-8 minutes on each side, or until the chicken is fully cooked through and no longer pink inside. Once cooked, let the chicken rest for 5 minutes before slicing it into thin strips. - Prepare the Wrap
Lay out the flour tortillas or whole wheat wraps on a clean surface. Spread the fresh lettuce leaves evenly on each tortilla, followed by the sliced grilled chicken. - Add Avocado and Fresh Ingredients
Place the avocado slices on top of the chicken. Sprinkle with chopped cilantro for an extra layer of fresh flavor. Drizzle with lime juice for a zesty kick. If you like a bit of spice, add a few drops of your favorite hot sauce. - Wrap and Serve
Fold the sides of the tortilla in, then roll it up tightly to form the wrap. Cut each wrap in half and serve immediately, or wrap in foil to take on the go.
Nutritional Information
Each serving of the Herbed Chicken and Avocado Wrap is under 250 calories, making it a perfect low-calorie yet satisfying meal. The grilled chicken provides lean protein, while the avocado adds healthy fats, making this a balanced and nutritious lunch option.
Tips for Variation
- Make it Spicier: For those who love spice, add thinly sliced jalapeños or a generous amount of hot sauce.
- Add Crunch: If you want extra crunch, add sliced bell peppers or shredded carrots.
- Make it Dairy-Free: This recipe is naturally dairy-free, but if you’d like some creaminess, you can add a spoonful of non-dairy yogurt or hummus.
This combination makes it one of the best easy lunch recipes for anyone on the go. Plus, it’s a fantastic way to enjoy healthy protein wraps for lunch! Whether for lunch meal prep wraps or a quick, healthy wrap when pressed for time, this herbed chicken and avocado wrap is a winner!
Don’t Feel Like Cooking? Here Are Some Ready To Go Alternatives…
- Held to higher ingredient standards, so you can feel good about what you’re buying (and eating)
- No hydrogenated fats, high-fructose corn syrup or added MSG
- Held to higher ingredient standards, so you can feel good about what you’re buying (and eating)
- No hydrogenated fats, high-fructose corn syrup or added MSG
- Held to higher ingredient standards, so you can feel good about what you’re buying (and eating)
- No hydrogenated fats, high-fructose corn syrup or added MSG
- Held to higher ingredient standards, so you can feel good about what you’re buying (and eating)
- No hydrogenated fats, high-fructose corn syrup or added MSG
- One (1) 2.6-ounce pouch of Swanson Original White Chunk Fully Cooked Chicken
- Tender chunks of fully cooked chicken breast for a quick and easy lunch to go
- Premium white Swanson chicken with no antibiotics or added MSG
Lemon Herb Grilled Chicken Wrap
Lemon Herb Grilled Chicken Wrap
Lemon Herb Grilled Chicken Wrap with greens and grilled chicken in a tortilla.
This Lemon Herb Grilled Chicken Wrap is a delightful option for anyone seeking a tasty and healthy meal. The wrap features juicy grilled chicken infused with lemon and herbs, wrapped snugly in a soft tortilla. The vibrant greens, including fresh lettuce and herbs, add a crunchy texture and a burst of flavor. This combination not only looks appealing but also contributes to a balanced meal, perfect for quick lunches or meal prep.
Ingredients
- 2 boneless, skinless chicken breasts
- Juice of 1 lemon
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
- 2 large whole-wheat tortillas
- 1 cup fresh lettuce leaves (romaine or mixed greens)
- 1/4 cup fresh herbs (such as parsley or cilantro)
- 1/4 cup sliced cucumber
- 1/4 cup sliced bell peppers (optional)
Instructions
- Marinate the Chicken
In a bowl, combine the lemon juice, olive oil, dried oregano, dried thyme, garlic powder, salt, and pepper. Add the chicken breasts to the bowl and make sure they are well coated in the marinade. Let it sit for at least 15-20 minutes to allow the flavors to penetrate. - Grill the Chicken
Heat a grill pan or an outdoor grill over medium heat. Once hot, place the marinated chicken breasts on the grill. Cook for about 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center. Remove from the grill and let the chicken rest for 5 minutes before slicing it into thin strips. - Assemble the Wraps
Lay each tortilla flat on a clean surface. Place a layer of fresh lettuce leaves in the center of the tortilla, followed by a generous handful of fresh herbs. Add the sliced grilled chicken on top, then layer with sliced cucumber and bell peppers for extra crunch and color. - Roll the Wrap
Fold in the sides of the tortilla and then roll it up tightly from the bottom to form a wrap. Secure it with a toothpick if needed to keep it from unraveling. Repeat with the second tortilla and remaining ingredients. - Serve and Enjoy
Cut each wrap in half if desired and enjoy immediately, or wrap them tightly in foil or parchment paper for an easy meal prep option. These wraps are great for lunch, picnics, or a quick dinner.
Nutritional Information
Each serving of Lemon Herb Grilled Chicken Wrap is under 250 calories, making it a light yet satisfying meal. The chicken provides lean protein, while the fresh greens and herbs contribute vitamins and minerals. It’s a balanced, low-calorie option that’s perfect for those looking to maintain a healthy lifestyle.
Tips for Variation
- Swap the Protein: Substitute grilled chicken with grilled turkey breast or even chickpeas for a vegetarian version.
- Add a Spread: Consider adding a thin layer of Greek yogurt or hummus for extra creaminess and flavor.
- Use Different Greens: Feel free to swap lettuce with baby spinach or kale for more variety and nutrients.
If you’re looking for healthy protein wraps for lunch, this recipe fits the bill. It’s great for those on the go, providing a satisfying meal without the fuss. Enjoy it as part of your lunch meal prep wraps or as a quick healthy wrap to take to work!
Spicy Southwest Chicken Wrap
Spicy Southwest Chicken Wrap
Delicious Spicy Southwest Chicken Wrap filled with grilled chicken, colorful peppers, and black beans, served with salsa.
The Spicy Southwest Chicken Wrap is a delicious and colorful meal that packs a punch. It’s filled with grilled chicken, fresh veggies, and bold flavors, making it a perfect option for a healthy lunch. The wrap is easy to prepare, and it’s great for those busy days when you need something quick and satisfying.
Ingredients
- 1 large whole wheat tortilla (or flour tortilla)
- 1/2 cup grilled chicken breast, chopped or sliced
- 1/4 cup black beans, rinsed and drained
- 1/4 cup red, green, and yellow bell peppers, thinly sliced
- 1/4 cup shredded lettuce
- 2 tablespoons corn (optional)
- 2 tablespoons salsa
- 1 tablespoon Greek yogurt or light sour cream
- 1/4 teaspoon chili powder
- 1/4 teaspoon cumin
- A pinch of salt and pepper
- Optional: 1 tablespoon shredded cheese (cheddar or Mexican blend)
Instructions
- Season and Prepare the Chicken
Start by seasoning the grilled chicken pieces with chili powder, cumin, salt, and pepper. You can use pre-cooked grilled chicken or quickly grill some chicken breast seasoned with these spices. Ensure the chicken is warm before adding it to the wrap for the best flavor. - Prepare the Veggies
Thinly slice the red, green, and yellow bell peppers. If using fresh corn, ensure it is cooked and ready to add. Rinse and drain the black beans to remove any excess liquid. - Assemble the Wrap
Lay the tortilla flat on a clean surface. Spread the Greek yogurt or light sour cream in the center of the tortilla. Next, layer the chopped grilled chicken, sliced bell peppers, black beans, corn, shredded lettuce, and any other optional veggies or cheese. Make sure to layer them evenly so you get a bit of everything in each bite. - Wrap It Up
Fold in the sides of the tortilla, then roll it up tightly from the bottom. Make sure the wrap is secure so that none of the fillings spill out. You can cut the wrap in half diagonally for easier serving or keep it whole for a handheld meal. - Serve with Salsa
Serve the wrap with a side of salsa for dipping or spoon a little salsa inside the wrap before rolling it up for added flavor. The salsa adds that Southwest kick that ties all the flavors together.
Nutritional Information
Each Spicy Southwest Chicken Wrap is approximately 230 calories, depending on the specific ingredients and quantities used. It’s a balanced meal, providing a good amount of protein from the chicken, fiber from the black beans, and healthy carbs from the whole wheat tortilla. This wrap is perfect for those aiming to maintain a healthy diet while enjoying bold flavors.
Tips for Variation
- Make It Spicier: Add a few slices of jalapeño or a dash of hot sauce if you prefer extra heat.
- Go Dairy-Free: Skip the Greek yogurt or use a dairy-free alternative if needed.
- Add More Crunch: If you like your wraps crunchy, add a small handful of crushed tortilla chips before wrapping.
This wrap is not only flavorful but also highly portable, making it a fantastic choice for meal prep. You can prepare several wraps at once, wrap them in foil or parchment, and enjoy them throughout the week for a quick lunch option.
If you’re looking for quick, healthy wraps, the Spicy Southwest Chicken Wrap is an excellent addition to your lunch box. Whether you’re at the office or enjoying a picnic, it’s bound to be a hit!
Teriyaki Chicken Wrap with Veggies
This teriyaki chicken wrap is a delicious blend of flavors and textures. Wrapped in a soft tortilla, it features grilled chicken coated in a sweet and savory teriyaki sauce. The vibrant veggies like bell peppers and green onions add a fresh crunch, making each bite enjoyable.
Perfect for a quick meal on the go, this wrap is a great option for healthy lunches. It’s packed with protein and fiber, keeping you energized throughout the day. You can easily prep these wraps ahead of time for lunch meal prep, ensuring you have a nutritious option ready.
To make your own, you’ll need grilled chicken, fresh vegetables, and a tortilla. Just layer everything together, wrap it up, and you’re set! It’s a wonderful choice for those looking for easy high protein lunch wraps or healthy cold wraps for lunch.
Buffalo Chicken Lettuce Wrap
Buffalo Chicken Lettuce Wraps are a fantastic way to enjoy a classic flavor in a lighter, healthier format. The image showcases vibrant green lettuce leaves filled with tender buffalo chicken, making it a colorful and appetizing choice for lunch.
This dish is packed with protein, making it a perfect option for those looking to maintain a healthy diet. You can easily prepare these wraps for a quick meal on the go or a satisfying desk lunch. The combination of spicy chicken and fresh veggies creates a delightful contrast that everyone will love!
To make your own Buffalo Chicken Lettuce Wraps, start with shredded chicken tossed in your favorite buffalo sauce. Add some crumbled blue cheese on top for an extra kick. Serve with carrot and celery sticks on the side for a crunchy element and you’ve got a delicious meal prep idea. These wraps are not only tasty but also low-carb, which is perfect for a keto-friendly option.
Whether you’re looking for easy lunch ideas or a quick healthy wrap, these Buffalo Chicken Lettuce Wraps are sure to hit the spot!
Mediterranean Chicken Wrap with Tzatziki
This Mediterranean chicken wrap is a perfect combination of flavors and textures. The grilled chicken is tender and juicy, wrapped in a warm flatbread. Fresh veggies like cherry tomatoes and greens add great crunch and freshness.
The star of this wrap is the creamy tzatziki sauce drizzled on top, giving it a cool, refreshing kick. It’s not just tasty; it’s packed with healthy ingredients that are great for a quick meal.
This wrap is ideal for lunches on the go. You can easily pack it for work or enjoy it at home. It’s a healthy protein option that keeps you satisfied without weighing you down. Whether you’re prepping for the week or looking for an easy meal, this Mediterranean chicken wrap checks all the boxes.
Chipotle Chicken and Black Bean Wrap
This Chipotle Chicken and Black Bean Wrap is a fantastic choice for anyone seeking healthy meals on the go. Packed with flavor, it’s perfect for lunch or a quick snack. The wrap features tender chicken combined with black beans, fresh tomatoes, and a hint of spice, all rolled into a soft tortilla.
On the side, you have some crunchy tortilla chips that add a delightful crunch. This wrap is not just tasty but also a great source of healthy protein, making it an ideal pick for anyone looking for easy high protein lunch wraps. It’s a simple, satisfying meal prep option that can be made in advance.
If you’re looking for easy lunch recipes that are both nutritious and delicious, this wrap fits the bill. It can be customized with your favorite ingredients or dressed up with some salsa for an extra kick. Try it as a healthy desk lunch or for a quick family meal.
Helpful Kitchen Gadgets
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BBQ Chicken and Slaw Wrap
This BBQ Chicken and Slaw Wrap is a delightful blend of flavors and textures. It’s perfect for lunch on the go or a laid-back dinner. The wrap features tender pieces of chicken coated in a sweet and tangy BBQ sauce, bringing a burst of flavor in every bite.
Wrapped in a soft tortilla, the addition of fresh slaw adds a nice crunch. The slaw, made from shredded cabbage and colorful veggies, not only enhances the wrap’s taste but also boosts its nutritional value. This combination makes it a great option for those looking for healthy meals.
With the convenience of being a quick meal prep wrap, it suits busy lifestyles perfectly. Whether you’re a fan of healthy protein wraps for lunch or looking for easy, high-protein lunch wraps, this recipe checks all the boxes. It can even be tailored for different diets, like low carb or keto.
To prepare, simply toss shredded chicken in your favorite BBQ sauce, add it to a tortilla with slaw and any other toppings you like. This wrap is not only satisfying but also versatile, making it a fantastic choice for easy family lunches or desk lunches. Enjoy your BBQ Chicken and Slaw Wrap with a side of fresh fruit or chips for a complete meal!
Honey Mustard Chicken Wrap
This honey mustard chicken wrap is a perfect blend of flavors and textures that make lunchtime exciting. The wrap features juicy chicken pieces drizzled with creamy honey mustard sauce, all neatly tucked in a soft tortilla.
The image shows the wrap oozing with delicious sauce, making it look irresistible. Fresh cilantro adds a pop of color and hints at freshness, which enhances the appeal of this meal.
Creating a honey mustard chicken wrap is simple and quick. Start with grilled or shredded chicken, toss it in honey mustard sauce, and roll it up in your favorite tortilla. Add some lettuce or veggies to boost the crunch and nutrition. This wrap is not just tasty; it’s also a great option for healthy lunches on the go.
For those looking for meal prep ideas, this wrap is ideal. You can prepare the ingredients in advance, making it an easy high-protein lunch option. Whether it’s a busy workday or a family picnic, these wraps deliver flavor and satisfaction.
Curry Chicken Wrap with Mango Chutney
This curry chicken wrap is a delightful mix of flavors and textures. The tender chicken is cooked in a rich curry sauce, giving it a warm and spicy kick. Paired with sweet mango chutney, it balances the heat perfectly. Wrapped in a soft tortilla, it’s a convenient option for lunch or a quick snack.
On the side, you’ll notice vibrant mango slices that add a refreshing touch to your meal. The combination of the savory chicken and the sweet mango makes for a satisfying bite every time. This wrap is not just tasty but also makes for a healthy meal with protein and refreshing fruits.
For those looking for healthy lunches on the go, this wrap is an excellent choice. You can easily meal prep it for your busy week. Just cook your chicken with curry spices, assemble everything in a wrap, and you’re set! It’s one of those easy high-protein lunch wraps that everyone can enjoy.
Greek Chicken and Feta Wrap
The Greek Chicken and Feta Wrap is a delightful blend of flavors that brings a taste of the Mediterranean to your lunch break. The wrap features tender grilled chicken, fresh spinach, juicy cherry tomatoes, and creamy feta cheese, all rolled up in a soft tortilla. It’s not just tasty, it’s packed with healthy proteins and veggies, making it a great option for anyone looking for a nutritious meal.
Preparing this wrap is a breeze. Start with grilled chicken seasoned to your liking and add a generous handful of spinach for that fresh crunch. The tangy feta cheese adds a creamy texture that perfectly complements the chicken. Toss in some cherry tomatoes for a pop of color and flavor. Roll it all up tightly in a tortilla, and you’re ready to go!
This wrap is perfect for busy days. Whether you’re packing a lunch for work or need a quick meal at home, it’s a fantastic option. Plus, it’s easy to customize. You can add olives, cucumbers, or even a drizzle of tzatziki sauce to amplify the flavors. It’s one of those healthy meals that you can enjoy on the go, making it a staple for lunch meal prep.
Pesto Chicken and Spinach Wrap
This Pesto Chicken and Spinach Wrap is a fantastic option for anyone looking for a quick and healthy meal. The vibrant colors and fresh ingredients catch the eye immediately. The wrap is packed with tender chicken and fresh spinach, all drizzled with a rich pesto sauce that adds amazing flavor.
Using a soft tortilla, this wrap is both portable and satisfying. You can easily take it on the go, making it perfect for busy days. Whether you’re at the office or heading out for an outing, this wrap is a great lunch choice, bringing together healthy protein and fresh veggies.
To make this wrap, start with cooked chicken, fresh spinach, and a generous amount of pesto. Simply layer these ingredients into the tortilla, wrap it up tightly, and you’re ready to enjoy. It’s a simple recipe that anyone can whip up in no time. Plus, you can customize it with your favorite ingredients, making it your own!
This dish fits perfectly into meal prep plans. Prepare several wraps ahead of time, and you’ll have healthy lunches ready for the week. It’s a smart way to stick to healthy eating habits while enjoying delicious flavors.
Roasted Red Pepper Chicken Wrap
Looking at this delicious roasted red pepper chicken wrap, your taste buds can almost start dancing. The wrap is filled with tender grilled chicken, colorful veggies, and vibrant roasted red peppers. It’s a feast for both the eyes and the palate!
This wrap is perfect for anyone seeking healthy meals on the go. It’s packed with protein, making it an ideal choice for those looking for easy high protein lunch wraps. The combination of fresh ingredients and bold flavors means you won’t feel like you’re missing out on anything.
Making this wrap at home is simple. Start with a soft tortilla, add your grilled chicken, some leafy greens, and a generous helping of roasted red peppers. A drizzle of your favorite sauce, like a ranch or spicy dressing, ties it all together. You can even make it a meal prep wrap for easy lunches throughout the week!
Whether you need a quick healthy wrap for a desk lunch or a tasty option for your lunch box meals, this wrap ticks all the boxes. It’s low carb, satisfying, and bursting with flavor. Try it out and see for yourself how easy it is to whip up a delicious, healthy meal!
Zesty Chicken Caesar Wrap
The Zesty Chicken Caesar Wrap is a delightful twist on a classic favorite. This wrap brings together juicy grilled chicken, crisp lettuce, and a tangy Caesar dressing, all snugly wrapped in a soft tortilla. It’s a simple and satisfying meal that’s perfect for lunch on the go.
The vibrant colors of fresh ingredients, like red tomatoes and green lettuce, make this wrap visually appealing. You can see the tender chunks of chicken peeking out, promising a bite full of flavor. The addition of creamy dressing adds a rich taste that complements the chicken beautifully.
Making this wrap is easy and can be done in just a few minutes. Start with some grilled chicken, add a generous layer of lettuce, and drizzle on your favorite Caesar dressing. Roll it all up, and you have a tasty meal ready to enjoy. This is one of those healthy cold wraps for lunch that you can prep in advance, making it ideal for busy days.
Crispy Chicken and Cabbage Wrap
This crispy chicken and cabbage wrap is a perfect blend of flavor and nutrition. Wrapped in a soft tortilla, it features crunchy lettuce and tender, juicy chicken pieces that are bursting with taste. The vibrant colors of the ingredients make it not only appetizing but also a feast for the eyes.
Healthy meals don’t have to be boring. This wrap is a fantastic choice for lunches on the go. Whether you need a quick meal prep idea or a tasty, healthy protein wrap, this recipe has you covered. It’s simple to make and great for anyone looking for easy high protein lunch wraps.
To prepare this delicious wrap, gather some shredded chicken, fresh cabbage, and a tortilla of your choice. You can spice it up with some hot sauce or keep it mild with a tasty dressing. Pair it with your favorite sides for a complete lunch box meal for adults. Enjoy this crispy chicken delight at your desk or on a picnic!
Cilantro Lime Chicken Wrap
This Cilantro Lime Chicken Wrap is a perfect blend of fresh and tasty ingredients. The wrap is filled with tender chicken pieces, zesty lime, and a sprinkle of cilantro that brings a burst of flavor in every bite.
On the side, a bowl of creamy sauce complements the wrap beautifully. The combination offers a cooling contrast to the wrap’s spiciness. The lime wedges add an extra kick, making the meal even more delightful.
Ideal for healthy meals, this wrap can be a quick option for lunch on the go. It’s packed with protein, making it a great choice for those looking for healthy protein wraps for lunch. You can easily prep this for your desk lunch or meal prep for the week.
If you’re looking for easy high-protein lunch wraps or healthy cold wraps for lunch, this recipe is a winner. It’s also great for families, offering a simple way to incorporate healthy ingredients into your meals.
Thai Peanut Chicken Wrap
The Thai Peanut Chicken Wrap is a delightful meal option that combines the richness of Thai flavors with the convenience of a wrap. Picture a soft, warm tortilla cradling tender pieces of chicken, perfectly cooked and bursting with flavor. The addition of crunchy peanuts adds texture and a nutty taste that perfectly complements the chicken.
Fresh herbs like cilantro give the wrap a lively touch, while a hint of lime brings in a zesty brightness. This dish is not just tasty; it’s also a great choice for anyone looking to enjoy healthy meals. Packed with protein, it’s one of those easy high protein lunch wraps that you can whip up quickly.
Preparing this wrap is simple. You’ll need cooked chicken, a handful of peanuts, and your favorite Thai peanut sauce. Just mix them together, add some fresh veggies if you like, and wrap it all up. It’s perfect for lunch meal prep wraps or a quick healthy lunch on the go!
These wraps fit into various diets too. Whether you’re looking for low carb options or something more filling, this Thai Peanut Chicken Wrap can be adapted to suit your needs. Enjoy it as a healthy lunch idea for the week or pack it up for a desk lunch.
Garlic Parmesan Chicken Wrap
This Garlic Parmesan Chicken Wrap is the perfect example of a quick, tasty meal. You can see the wrap filled with juicy chicken, fresh green onions, and a sprinkle of cheese. It’s wrapped snugly, inviting you to take a bite.
The colors pop, with the bright greens of the onions contrasting nicely against the chicken. Next to the wrap, there’s a vibrant salad, adding a fresh touch to your lunch. This combo makes for a healthy and satisfying meal.
If you’re looking for healthy meals that are easy to prepare, this wrap fits the bill perfectly. It’s one of those easy high protein lunch wraps you can enjoy on the go. You’ll love how simple it is to whip up!
Balsamic Chicken and Veggie Wrap
This Balsamic Chicken and Veggie Wrap is a perfect balance of flavor and nutrition. The wrap features grilled chicken, crisp greens, and colorful veggies, all drizzled with a tasty balsamic sauce. It’s a visual treat on a plate that promises a delightful bite every time.
The combination of tender chicken and fresh vegetables makes it an ideal healthy meal. The vibrant colors of the greens and the juicy texture of the chicken create a satisfying wrap, perfect for lunches on the go. Whether you’re prepping meals for the week or looking for quick healthy wraps, this recipe fits the bill.
To make it, start with grilled chicken, slice it, and layer it with lettuce, peppers, and cucumbers. Add a drizzle of balsamic glaze for that extra kick. Wrap it all up in a tortilla, and you have yourself a nutritious and satisfying meal.
This wrap is not just any lunch; it’s a healthy protein wrap that can easily be adapted to your taste. You can swap in your favorite veggies or add some spicy kick with peppers. It’s also a fantastic option for desk lunches, making it easy to enjoy a delicious meal without fuss.
Apple and Walnut Chicken Wrap
This Apple and Walnut Chicken Wrap is a delightful twist on a classic lunch option. It combines tender chicken, crisp apple slices, and crunchy walnuts, all wrapped in a soft tortilla. The fresh greens add a pop of color and flavor, making it not just tasty but also visually appealing.
The blend of sweet apple and nutty walnut creates a wonderful contrast with the savory chicken. This wrap is perfect for healthy meal prep or a quick lunch on the go. It’s packed with protein and fiber, giving you the energy you need throughout the day.
To make this wrap, you’ll need cooked chicken, sliced apples, walnuts, and your favorite greens. Just layer it all on a tortilla, wrap it up, and you’re set! For those looking for healthy lunch ideas, this wrap offers a flavorful and nutritious option that’s easy to prepare.
Buffalo Cauliflower and Chicken Wrap
Buffalo Cauliflower and Chicken Wrap
Two buffalo cauliflower and chicken wraps with lettuce and sauce, served on a plate.
These Buffalo Cauliflower and Chicken Wraps are a tasty treat that packs a punch. The wraps are filled with crispy cauliflower and tender chicken, drizzled with a spicy buffalo sauce that gives them a zesty kick. Fresh greens, like lettuce and cilantro, add a nice crunch and a burst of flavor.
Ingredients
- 1/2 head cauliflower, cut into small florets
- 1/2 pound boneless, skinless chicken breast
- 1/4 cup buffalo sauce (plus extra for serving)
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 2 large whole-wheat tortillas
- 1 cup lettuce, shredded
- Fresh cilantro, chopped (optional)
- 2 tablespoons low-fat ranch or blue cheese dressing (optional)
Instructions
- Prepare and Cook the Cauliflower
Preheat your oven to 400°F (200°C). In a bowl, toss the cauliflower florets with 1 tablespoon of olive oil, garlic powder, onion powder, salt, and pepper. Spread the seasoned cauliflower on a baking sheet in a single layer. Bake for 20-25 minutes or until the cauliflower is tender and lightly crispy. Once done, toss the cauliflower with half of the buffalo sauce until well coated. - Cook the Chicken
While the cauliflower is roasting, season the chicken breast with salt and pepper. Heat a skillet over medium heat and cook the chicken for 5-6 minutes on each side or until fully cooked through. Remove the chicken from the skillet and let it rest for a few minutes before slicing it into thin strips. Toss the sliced chicken with the remaining buffalo sauce. - Assemble the Wraps
Lay out the tortillas on a flat surface. Spread a tablespoon of ranch or blue cheese dressing (if using) on each tortilla. Then, layer with the shredded lettuce, buffalo cauliflower, and sliced buffalo chicken. Sprinkle with chopped fresh cilantro for added flavor if desired. - Wrap and Serve
Fold in the sides of each tortilla and roll it up tightly. Slice the wraps in half for easier handling. Serve immediately, or wrap them in parchment paper or foil for later.
Nutritional Information
Each serving of the Buffalo Cauliflower and Chicken Wrap is under 250 calories, making it a delicious yet healthy meal choice. It provides a great balance of protein from the chicken and fiber from the cauliflower, while the buffalo sauce adds a spicy kick without the excess calories.
Tips for Meal Prepping
- Make-Ahead Option: You can prepare the cauliflower and chicken in advance and store them in the fridge. When ready to serve, simply reheat and assemble the wraps.
- Keep It Low-Carb: If you’re looking to reduce carbs, swap out the tortillas for large lettuce leaves to make buffalo lettuce wraps.
- Vegan Version: For a vegetarian option, replace the chicken with more roasted cauliflower or chickpeas, and use a plant-based buffalo sauce.
Serving Suggestions
Try serving these wraps with a side of carrot and celery sticks for extra crunch. You can also add a little extra buffalo sauce on the side for dipping. This dish is perfect for lunch boxes, busy weeknights, or a light, flavorful dinner.
Perfect for those who love bold flavors and need a healthy option for meals on the go!
