Chicken, Cheese & Salad Wrap
This toasted chicken wrap is a quick, high-protein lunch that’s perfect for busy weekdays or post-training. If you like meals that feel satisfying but stay simple, this is a go-to.
Serves
1
Prep time
5 minutes
Cooking time
5 minutes
Looking for my high protein lunch ideas? Try my Chicken Pesto Sandwich or my Easy Beef Burrito Lettuce Wrap
Helpful Tips
Storage
Best eaten fresh while the wrap is crispy. If meal prepping, assemble the wrap without lettuce, toast when ready, then add lettuce at the end. Store fillings in the fridge for up to 3 days.
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Substitutions
- Wrap: use a high-protein wrap, wholemeal wrap, or gluten-free wrap.
- Chicken: swap for turkey, shredded rotisserie chicken, or tuna.
- Cheese: use light cheese, cheddar, mozzarella, or lactose-free cheese.
- Veg: add cucumber, grated carrot, or capsicum for extra crunch.
Serving Suggestions
Helpful Tips
Storage
Best eaten fresh while the wrap is crispy. If meal prepping, assemble the wrap without lettuce, toast when ready, then add lettuce at the end. Store fillings in the fridge for up to 3 days.
Substitutions
- Wrap: use a high-protein wrap, wholemeal wrap, or gluten-free wrap.
- Chicken: swap for turkey, shredded rotisserie chicken, or tuna.
- Cheese: use light cheese, cheddar, mozzarella, or lactose-free cheese.
- Veg: add cucumber, grated carrot, or capsicum for extra crunch.
Serving Suggestions
Ingredients
- 1 large wrap
- 120g cooked chicken breast, shredded or sliced
- 1 slice cheese (approx. 20g)
- ½ tomato, sliced
- 1 tbsp red onion, thinly sliced
- Handful lettuce or baby spinach
- Salt + pepper
Nutritional Information
(
per serving, based on
1
)
Nutrient
Amount
Calories
520
kcal
Protein
46
g
Carbohydrates
45
g
Fat
16
g
Fibre
6
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
- Lay the wrap flat. Add the cheese, then layer on the chicken, tomato, and red onion. Season with salt + pepper.
- Fold the wrap tightly, then toast in a sandwich press (or pan) for 2–3 minutes per side until golden and the cheese is melted.
- Carefully open the wrap slightly and stuff the lettuce in (this keeps it fresh and crunchy).
- Cut in half and serve immediately.
Ingredients
- 1 large wrap
- 120g cooked chicken breast, shredded or sliced
- 1 slice cheese (approx. 20g)
- ½ tomato, sliced
- 1 tbsp red onion, thinly sliced
- Handful lettuce or baby spinach
- Salt + pepper
Nutritional Information
(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
520
kcal
Protein
46
g
Carbohydrates
45
g
Fat
16
g
Fibre
6
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
- Lay the wrap flat. Add the cheese, then layer on the chicken, tomato, and red onion. Season with salt + pepper.
- Fold the wrap tightly, then toast in a sandwich press (or pan) for 2–3 minutes per side until golden and the cheese is melted.
- Carefully open the wrap slightly and stuff the lettuce in (this keeps it fresh and crunchy).
- Cut in half and serve immediately.
Watch How to Make It
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Lunch
High-protein meals
Chicken