Chicken and raw vegetable wrap

A balanced homemade wrap, ready in 10 minutes: grilled chicken, crunchy raw vegetables and a light yoghurt sauce, all rolled up in a tortilla. Easy to take with you, rich in protein and customisable, it is the ideal lunch on the go, far healthier than shop-bought sandwiches.

Preparation: 15 min  |  Cooking: 10 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 352 kcal · 36 g protein · 29 g carbohydrate · 10 g fat

Ingredients

• 2 wholemeal tortilla wraps
• 2 chicken breasts
• 2 handfuls of salad leaves
• 1 tomato
• 1/2 cucumber
• 2 tbsp plain yoghurt
• 1 tsp mustard

Method

1. Season the chicken breasts and cook them in a frying pan, then cut into strips.
2. Make the sauce by mixing the yoghurt, mustard, salt and pepper.
3. Spread the sauce over the tortillas, then add the salad leaves and the sliced tomato and cucumber.
4. Add the chicken, roll the wraps up tightly and cut them in half.

Nutritional benefits

This wrap is a complete, balanced lunch: the chicken provides lean protein (36 g per serving) for fullness and muscle maintenance, the wholemeal tortilla complex carbohydrate and fibre, and the raw vegetables vitamins, minerals and freshness. The yoghurt sauce is a good replacement for mayonnaise, cutting the calories from fat. High in protein and easy to carry, it suits a weight-loss lunch just as well as a muscle-building day (with a suitable portion).

Variations and substitutions

• Vegetarian: replace the chicken with falafels or hummus.
• Gluten-free: use a corn or buckwheat tortilla.
• Other proteins: tuna, hard-boiled egg, turkey or smoked salmon.
• More flavour: avocado, fromage frais or fresh herbs.

Storage and making ahead

Wraps can be made in the morning for lunch: wrap them tightly in cling film or baking paper. To stop them going soggy, put the salad leaves between the sauce and the wet ingredients. Eat within the day.

💡 Good to know

For a wrap that does not come undone, first fold the sides inwards before rolling, and roll firmly. Cook the chicken ahead of time (batch cooking) for a quick assembly in the morning.

Read also

Discover more high-protein recipes · muscle-building recipes · healthy & balanced recipes.

The foods in this recipe: tortilla wraps · chicken breasts · salad leaves · tomato · cucumber.

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