Healthy Chicken Wrap Recipes for Quick, High-Protein Lunches

I love a quick and easy (and high protein, of course) lunch, especially on days when I’m busy with work or other activities. It doesn’t get much easier than chicken wraps. They’re fast, filling, portable, and super easy to customize. Today, we’re rounding up some of our favorite healthy chicken wrap recipes, each one packed with protein, big on flavor, and made from-easy-to find, super simple ingredients you can get at just about any nearby grocery store.

No matter what flavor combo you’re craving, you’re going to want to add these recipes to your regular (quick) lunch rotation.

1. High-Protein Chicken Caesar Wrap

These lightened up, high-protein Chicken Caesar Wraps are filled with crisp, fresh romaine, juicy, tender chicken, and a creamy, high-protein Caesar dressing and are so delicious. Like portable chicken Caesar salads, these wraps taste indulgent, but are super macro-friendly. The whole family will love them!

2. BBQ Chicken Wrap (Sweet, Smoky + High Protein)

Love a barbecue chicken sandwich? This healthier, updated version combines tender chicken, sweet and smoky BBQ sauce, and crunchy coleslaw mix. With a drizzle of cooling, creamy ranch dressing, it’s an easy, tasty meal for packed lunches (or a quick meal between meetings).

3. Southwestern Chicken Wrap

Packed with veggies, lean protein, and a zesty, creamy Southwestern-style sauce, this delicious wrap is going to be one of your new favorites. It’ll keep you full and focused throughout your afternoon meetings, errand-running, or anything else you have planned. Great for meal prepping or making quickly at home, it'll be a huge hit and a recipe you’ll turn to over and over again.

4. Mediterranean Chicken Wrap

This refreshing wrap is packed with all of the Mediterranean flavors you love, like Greek yogurt, herbs, crunchy, fresh veggies, and savory chicken breast for a quick and delicious high-protein lunch you’ll love.

How to Build the Healthiest, Highest-Protein Chicken Wraps

Pick the right wrap

Select a high-protein wrap, a whole wheat wrap, a low-carb tortilla, a gluten-free tortilla, or a high-fiber wrap for extra staying power.

Cook or prep your chicken

You can use grilled chicken, roasted chicken, pre-cooked chicken, shredded chicken, or even rotisserie chicken for added convenience. Whatever you choose to use, make sure you use a lean cut (chicken breast is great!) and make sure it’s fully cooked and cooled before assembling your wrap for best results.

Mix up a creamy, balanced sauce

Sauces can be tricky, because they can be sources of tons of hidden fat and calories, but making a macro-friendly sauce isn’t as difficult as you might think. Use blended cottage cheese or Greek yogurt as a base, try mixing lemon juice, water, and hummus, or even add a dollop of pesto. These sauces can pack a major flavor punch, so a little goes a long way.

Add tons of veggies

Fresh vegetables can add volume, texture, and lots of flavor and nutrition to your wraps. Go for lettuce, cucumbers, tomatoes, bell peppers, corn, red onion, herbs, carrots, cabbage, pickled veggies, or whatever else you like best.

How to Meal Prep These Healthy Chicken Wrap Recipes

Meal prepping will make your life a lot easier, but how can you prep wraps so that they stay fresh? Here’s what you should know:

• Prep the chicken: Make sure the chicken you’re using is completely cooked, cooled, and shredded or diced and store in the fridge in an airtight container.

• Make the sauces or dressings: Mix or blend any sauces you’re planning to use in your wraps and store in airtight containers in the fridge.

• Prep the vegetables or other fillings: Chop or slice the vegetables, mince the herbs, and store them separately in the fridge.

• Assemble the wraps “to order”: Make the wraps the morning you’re planning to eat them to avoid having a bunch of soggy wraps hanging out in the fridge all week.

• Wrap in parchment: Wrap up your assembled wraps in parchment paper for easy transport and easier eating.

Chicken Salad Wraps

I love making these healthy chicken wraps on repeat, but if you’re ready to branch out beyond these combos, try using one of my chicken salad recipes as the base for your wrap:

• Green Goddess Chicken Salad with Dates

• Mexican Chicken Salad

• Creamy Chicken Salad with Apples

• Mediterranean Chicken Salad

• Buffalo Chicken Salad

• Copycat Trader Joe’s Wine Country Chicken Salad

• Dill Pickle Chicken Salad

• Tandoori Chicken Salad

• Fall Turkey (or Chicken!) Salad

These are great options for no-cook lunches that still pack in plenty of protein.

FAQs

• Can I make these healthy chicken wrap recipes in advance?

  You can, but for best results, you should assemble them the day of. You can prep the chicken, veggies, and sauces in advance, then store them all in individual containers. When you’re ready to pack a lunch (or eat!), you can quickly and easily throw them together.

• What kind of wrap should I use for these healthy chicken wrap recipes?

  You can use just about anything you like best, but I generally recommend using protein tortillas, whole-wheat tortillas, high-fiber tortillas, or low-carb wraps. They can add an extra boost of protein without affecting the flavor of the wrap.

• Can I use canned chicken in these recipes?

  You definitely can! Canned chicken will work just fine in all of these wrap recipes. Make sure you drain the chicken very well and season a little bit. Then you’ll be good to go.

• Are chicken wraps a good choice if I’m on a weight loss journey?

  Yes! They’re high in protein, easily portion-controlled, and filling, depending on what you stuff them with. Make sure to keep a careful eye on sauces though. Overdoing it can add a lot of sneaky calories.

• What can I serve alongside these healthy chicken wrap recipes?

  There are so many options for side dishes! Try roasted veggies, fresh fruit, berries, a simple side salad, carrot and celery sticks, or whatever else you like.

Healthy wraps are one of my favorite ways to mix up my lunches, while still keeping everything fresh, satisfying, and macro-friendly. Whether you’re just getting started on a healthy eating journey or have been at it for a while and need some new ideas, these recipes are flavorful, high-protein, and easy to make. You’re going to love them!