High-protein chicken wrap

High-protein chicken wrap with chicken breast, avocado, rocket and tomato: a substantial wrap made with wholemeal tortillas, plenty of protein and fresh ingredients.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 700 kcal per serving
• Protein: 60 g
• Fat: 30 g
• Carbs: 60 g

Ingredients

• 250 g chicken breast
• 2 wholemeal tortillas (made without seed oils)
• 1 avocado
• 50 g rocket
• 1 tomato
• 1 tbsp olive oil

Method

You’ll need: frying pan · chopping board · knife

1. Pat the chicken breast dry, cut into thin strips and season with salt, pepper and olive oil.
2. Fry the chicken strips in a hot frying pan until golden brown all over and cooked through.
3. Mash the avocado with a fork and thinly slice the tomato.
4. Warm the wholemeal tortillas briefly in the hot frying pan until soft and pliable.
5. Spread the tortillas with avocado and top with rocket, tomato and chicken. Then roll up tightly.
6. Cut the wraps in half diagonally and serve straight away.

Good to know

When it needs to be quick, this wrap is exactly my thing. Juicy, fresh and pleasantly substantial.

Swaps

Chicken breast → turkey breast (similar protein content); wholemeal tortillas → lettuce leaves (a bread-free option); avocado → hummus (also provides fibre and plant protein; made with olive oil, contains sesame); rocket → baby spinach (milder flavour, also provides micronutrients)

Allergens

Contains gluten (wheat tortillas). Good for children if mildly seasoned and cut into small pieces, and in pregnancy the ingredients are generally no problem as long as the chicken is cooked right through.

Dairy-free recipes