Awesome Chicken Veggie Wraps: A Meal for Any Time
Hello, fellow food enthusiasts and health warriors! Today, we’re diving into a recipe that’s close to my chef’s heart and designed to nourish your body—Chicken Veggie Wraps. As a professional chef and certified nutritionist with years of experience turning wholesome ingredients into culinary masterpieces, I’m here to guide you through crafting a meal that’s as nutritious as it is delicious.
Chicken veggie wraps are not just a meal; they are a vibrant expression of balance and health. Packed with lean protein from chicken breast, a rainbow of nutrients from mixed greens, cucumbers, and bell peppers, and rounded out with a smear of creamy hummus, these wraps are a satisfying meal that keeps you energized without weighing you down. Perfect for any time of the day, they are a testament to how simple ingredients can be transformed into something truly spectacular. So let’s dive in!
Approximately 605 to 655 caloriesProtein: Around 54gFat: Approximately 23gCarbohydrates: Around 43g
Ingredients and their health benefits
When it comes to our Chicken Veggie Wraps, each ingredient is not just a burst of flavor but also a powerhouse of nutrition. Here’s why adding these components to your diet is a great choice.
Chicken Breast
Chicken breast is a high-quality protein source that is low in fat and calories but high in protein, which is essential for muscle repair and maintenance. Protein also plays a key role in keeping you feeling full longer, making it an ideal choice for weight management.
Mixed Salad Greens
Mixed salad greens typically include a variety of leafy vegetables, which are rich in vitamins A, C, K, and folate. They are also high in dietary fiber, which promotes digestive health and helps in maintaining blood sugar levels.
Cucumbers
Cucumbers are hydrating and low in calories but high in important vitamins and minerals, including vitamin K, which is vital for bone health. They also contain antioxidants, including flavonoids and tannins, which can help fight free radicals and reduce inflammation.
Bell Peppers
Bell peppers are loaded with vitamin C, a powerful antioxidant that boosts the immune system, improves skin health, and aids in the absorption of iron from your diet. They also provide a good amount of dietary fiber and vitamin B6.
Hummus
Hummus, made from chickpeas, tahini, and olive oil, is rich in protein, fiber, and heart-healthy fats. It also includes iron, folate, phosphorus, and B vitamins, making it excellent for energy production and brain health.
Whole Wheat Wraps
Whole wheat wraps are a good source of whole grains, which provide essential nutrients such as fiber, protein, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). These nutrients help improve blood sugar control, reduce cholesterol levels, and support digestive health.
Each of these ingredients brings its unique set of benefits to the wraps, making them not just tasty but truly nourishing. Next, I’ll walk you through the step-by-step process of assembling these delicious and healthy wraps.
Step-by-Step Recipe: Chicken veggie wraps
Follow these detailed steps to create your own Chicken Veggie Wraps that are as nourishing as they are delightful. Let’s begin!
Step #1 – Prepare the Chicken
Prepare the Chicken
If not already prepared, season your chicken breast lightly with salt and pepper.
Cook the chicken
Grill it until fully cooked. Let it cool slightly before slicing it into thin strips. This ensures your chicken is juicy and tender, perfect for adding to the wrap.
Step #2 – Prep the Veggies
Slice the Veggies
Wash and slice the cucumber and bell peppers into thin strips. Slice the tomato as well. Keep your mixed salad greens handy to layer into the wrap. Prepping your veggies in advance makes the assembly quick and easy.
Step #3 – Assemble the Wraps
Build the Wrap
Heat up a little your wrap to make it easier to wrap.
Lay out the whole wheat wraps and spread a generous layer of hummus over each. Start by laying down a bed of mixed salad greens, followed by sliced chicken, cucumbers, bell peppers, and tomatoes. If using, add a sprinkle of chili flakes or a squeeze of lime for an extra zest.
Roll the Wrap
Carefully roll the wrap tightly to secure all the ingredients inside. Cut in half to serve, or wrap in foil to take on the go.
For additional flavour
Toast it on the preheated skillet from all sides, slice, and serve immediately if you are using this step.
Chicken Veg Wrap
Course: LunchCuisine: MexicanDifficulty: Easy2
servings10
minutes10
minutes300
kcalThis wrap is perfect for a quick, nutritious lunch that packs a good balance of protein, fresh vegetables, and whole grains, ideal for a midday energy boost.
Ingredients
150g Chicken breast, cooked and sliced
100g Mixed salad greens
100g Cucumber, sliced
100g Bell peppers, sliced
50g Hummus
2 Whole wheat wraps
Optional additions: red onion slices, a sprinkle of chili flakes, or a squeeze of lemon for extra zing
Directions
- Warm the wraps: Lightly warm the whole wheat wraps in a dry skillet or microwave to make them more pliable.
- Spread hummus: Lay out the wraps and evenly spread the hummus over each wrap, leaving a small border around the edges to help seal the wrap without leaking.
- Add chicken and veggies: Layer the salad greens, sliced chicken, cucumber, and bell peppers evenly across each wrap. If desired, add red onion, chili flakes, or a squeeze of lemon.
- Roll the wraps: Carefully roll up the wraps tightly, starting from the edge closest to you and rolling away. Tuck in the sides as you roll to keep the ingredients contained.
- Slice and serve: Once rolled, slice each wrap in half diagonally for easier eating. Serve immediately, or wrap in parchment paper for a grab-and-go meal.
Customization Ideas
Personalizing your Chicken Veggie Wraps is easy and fun, allowing you to cater to various dietary preferences and taste buds:
- Protein Swap: Not a fan of chicken? Substitute with grilled tofu, tempeh, or even a flaky fish like tuna or salmon.
- Vegan Options: Replace chicken and hummus with vegan alternatives like vegan chicken strips and bean spread.
- Gluten-Free Solution: Use gluten-free wraps or large lettuce leaves as a low-carb, gluten-free alternative. Add More Crunch: Include seeds like pumpkin or sunflower, or nuts such as sliced almonds for added texture and nutrients.
FAQ’s
How can I make the wrap less dry?
To add moisture to your wrap without adding too much fat, consider drizzling a bit of Greek yogurt dressing or a light vinaigrette before adding your fillings.
What are some low-calorie options for these wraps?
For a lower calorie option, focus on bulking up with veggies like lettuce, cucumbers, and sprouts, which are filling but low in calories, and use a lighter spread like salsa or mustard instead of hummus.
Can these wraps be made in advance?
Yes, you can prepare these wraps a day in advance. Keep them wrapped tightly in plastic wrap or foil in the refrigerator. If using ingredients that might make the wrap soggy (like tomatoes), consider adding those just before serving.
Is eating chicken with wraps healthy?
Yes, chicken wraps can be healthy. They combine lean protein from chicken and a variety of nutrients from added vegetables, making them a balanced meal option. Opting for whole-grain wraps adds fiber and improves the meal’s overall nutritional profile.
How many calories are in a chicken veggie wrap?
The calorie count for a chicken veggie wrap with the specified ingredients is approximately 605 to 655 calories. This includes a combination of protein-rich chicken, fiber from vegetables, and whole grain wraps, providing a nutritious and filling meal.
Wrap-Up
These Chicken Veggie Wraps are a testament to how simple ingredients can be transformed into a delicious and healthy meal that fits into any part of your day. Try making them today and see just how versatile and satisfying they can be!
And if you’re hungry for more tasty and nutritious recipes, don’t forget to check out my other chicken recipes on the blog. There’s plenty more to explore and enjoy!
If you liked what you read and cooked, share the love! Your feedback not only inspires me but also helps others discover great recipes. For more culinary adventures and wellness tips, keep following my blog.
Together, let’s continue transforming our health and palate, one bite at a time!
