High-protein chicken wrap

A filling, protein-rich wrap: grilled chicken, fromage blanc, raw vegetables and a little cheese, rolled in a tortilla. Ideal as a lunch to take to work or the gym, it combines protein, carbohydrate and freshness.

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

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 346 kcal · 36 g protein · 27 g carbohydrate · 10 g fat

Ingredients

• 2 wholemeal tortillas
• 2 chicken breasts
• 3 tbsp fromage blanc
• 2 handfuls of salad leaves
• 1 tomato
• 1 tsp mustard

Method

1. Cook the chicken and cut it into strips.
2. Mix the fromage blanc and mustard to make the sauce.
3. Spread the sauce over the tortillas, then add the salad, tomato and chicken.
4. Roll up tightly and cut in half.

Nutritional benefits

With 38 g of protein per serving, this wrap more than covers the needs of a post-training meal and helps you feel full. The wholemeal tortilla provides slow-release carbohydrate and fibre, and the fromage blanc sauce replaces mayonnaise, cutting calories from fat considerably. Practical and complete to take with you.

Variations and substitutions

• With tuna, turkey or eggs.
• Gluten-free: use a corn or buckwheat tortilla.
• More vegetables: avocado, pepper, cucumber.
• Vegetarian: replace the chicken with tofu or falafels.

Storage and making ahead

Make it in the morning for lunch, wrapped tightly. Cook the chicken ahead for a very quick assembly.

💡 Good to know

Put the salad between the sauce and the tomato so that the tortilla does not go soggy before you eat it.

Further reading

Discover more high-protein recipes · muscle-gain recipes.

Foods in this recipe: tortillas · chicken breasts · fromage blanc · salad leaves · tomato.

You might also like these recipes: Protein banana pancakes · Courgettes stuffed with minced beef · Salmon, brown rice and broccoli (meal prep).