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A close-up of a healthy lunch wrap sliced in half, revealing colorful layers of fresh vegetables, chicken, and a creamy sauce on a whole wheat tortilla.
FL Recipes

Healthy Lunch Wrap That Stays Fresh All Day

This healthy lunch wrap is your answer to a midday meal that's packed with flavor, nutrients, and is incredibly easy to assemble. Perfect for meal prep, this recipe is designed to be fresh, crisp, and satisfying for busy weekdays.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 1 wrap
Course: Lunch, Main Course
Cuisine: American, Mediterranean
Calories: 410
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Wrap
  • 1 large whole wheat tortilla Spinach or other flavored tortillas work well too.
  • 1 cup cooked chicken breast Shredded or diced. Rotisserie chicken is a great time-saver.
  • 1/2 cup romaine lettuce Chopped.
  • 1/4 cup cherry tomatoes Halved.
  • 1/4 cup cucumber Diced.
  • 2 tbsp red onion Thinly sliced.
  • 1 tbsp feta cheese Crumbled (optional).
For the Sauce
  • 2 tbsp hummus Plain or roasted garlic flavored.
  • 2 tbsp plain Greek yogurt
  • 1/4 tsp garlic powder
  • Salt and black pepper To taste.

Equipment

  • 1 Mixing Bowl
  • 1 Knife

Method
 

  1. In a small bowl, combine the hummus, Greek yogurt, garlic powder, salt, and pepper. Stir until the mixture is smooth and creamy.
  2. Warm the tortilla in a dry skillet for 15-20 seconds per side or in the microwave for 10 seconds. This makes it more flexible and helps prevent tearing.
  3. Spread the prepared sauce evenly across the surface of the warm tortilla, leaving a small border around the edges.
  4. Place the chopped romaine lettuce in a line down the center of the wrap over the sauce. Top with the cooked chicken, cherry tomatoes, cucumber, red onion, and crumbled feta cheese.
  5. Fold the left and right sides of the tortilla inward over the fillings. Then, tightly roll the wrap from the bottom up to enclose all the ingredients securely.
  6. Slice the wrap in half and serve immediately, or wrap it tightly in plastic wrap or beeswax paper and refrigerate for up to 2 days.

Nutrition

Calories: 410kcalProtein: 34gFat: 15gFiber: 8g

Notes

Tip 1: To prevent a soggy wrap, ensure your lettuce is completely dry and creates a barrier between the sauce and the tortilla.
Tip 2: Feel free to add other vegetables like bell peppers, spinach, or shredded carrots for extra nutrients and crunch.
Tip 3: If meal prepping, you can store the sauce and fillings separately and assemble the wrap just before eating for maximum freshness.
Keyword chicken wrap,easy lunch idea,healthy lunch wrap

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