Description
These protein-packed lunch wraps are a quick, versatile, and satisfying meal prep solution designed to prevent afternoon hunger. By using a moisture barrier and smart assembly techniques, they stay fresh for up to four days without getting soggy.
Ingredients
- Large whole wheat or spinach tortillas (6-inch or 8-inch)
- Hummus or mashed avocado (2 tablespoons per wrap)
- Grilled chicken breast or turkey breast (4 oz per wrap)
- Shredded carrots (1/4 cup)
- Sliced cucumbers (2 tablespoons)
- Red onion, thinly sliced (1 tablespoon)
- Feta cheese or goat cheese, crumbled (1 tablespoon)
- Fresh spinach or arugula (1 handful)
- Lemon juice (1 teaspoon)
- Extra virgin olive oil (1 teaspoon)
- Dried oregano (1/4 teaspoon)
- Salt and black pepper to taste
Instructions
- Prepare the protein: Season chicken with salt, pepper, and paprika. Cook in a skillet over medium-high heat for 6-7 minutes per side until internal temperature reaches 165°F. Let rest for 5 minutes, then slice or shred into bite-sized pieces.
- Prep the vegetables: Shred carrots, slice cucumbers into half-moons, and thinly slice red onion. Soak onion in ice water for 5 minutes if desired to mellow flavor. Pat all vegetables completely dry with a paper towel.
- Make the dressing: Whisk together lemon juice, olive oil, oregano, salt, and pepper until emulsified.
- Assemble the wraps: Lay out tortillas and spread 2 tablespoons of hummus or avocado down the center to create a moisture barrier. Layer spinach/arugula, then add chicken, carrots, cucumbers, and onion. Sprinkle with cheese and drizzle with dressing.
- Roll and wrap: Fold the bottom of the tortilla up over the filling, tucking it in tightly. Fold in the sides and roll tightly from the bottom up. Wrap each roll in plastic wrap or parchment paper and place seam-side down in an airtight container.
Notes
Ensure all vegetables are patted dry to prevent sogginess. The hummus or avocado layer acts as a crucial moisture barrier. For best texture, assemble wraps within 4 days of prep. If storing longer, prep ingredients separately and assemble fresh. Do not freeze as vegetables will become mushy.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 375
- Sugar: 4
- Sodium: 450
- Fat: 15
- Saturated Fat: 4
- Carbohydrates: 35
- Fiber: 5
- Protein: 27
Keywords: meal prep, protein wraps, healthy lunch, chicken wraps, meal prep ideas, high protein, low carb options, lunch on the go