Quick & Easy High Protein Chicken Wrap

Here’s a QUICK & EASY recipe that will satisfy your crunchwrap supreme cravings. Okay, well not exactly, but anytime I use these wraps, it makes me happy.

In today’s post, I will give you the exact recipe I make to use this delicious wrap. If you’re new here, you’ll quickly find out that I am NOT a chef. People often confuse dietitians with those who LOVE to cook. It’s part of the job, but it’s not my favorite part.

I’ve actually learned to like cooking through SIMPLE tasty recipes like this. Do I also love to eat foods like penne alla vodka? YES, but unfortunately, I aspire to live a healthy lifestyle and eating those foods every day isn’t part of that. I also don’t like spending my time cooking for long hours, therefore, the reason for the creation of this delicious wrap.

You can eat this for lunch or dinner or honestly, whenever your heart desires. I ate this wrap one night after a workout and it really hit the spot.

Let’s talk about the protein aspect of this wrap!

If you’ve NEVER had either Joseph’s Lavash Breads OR Caulipower Chicken, you’re in for a treat.

Joseph’s Lavash Breads are amazing. Technically Joseph’s Bakery calls these wraps, breads, but for post, they’ll be known as wraps. Gone are the days you would purchase a TINY wrap that was close to 200 calories. I could never justify the amount of calories in a wrap before finding these magical wraps. For one HUGE wrap, it is 120 calories and 12 grams of protein. That is mindblowing. You’d be lucky to find a wrap that was that high in protein. The wraps contain 16 grams of carbohydrates for the whole wrap, meaning half of the wrap is just 8 grams! I find these wraps to be delicious. Thankfully, these low carb wraps don’t taste like cardboard.

Where can you get them? I find them at my local supermarket, but you can also purchase these wraps online and let me tell you they’re a great buy! You won’t be disappointed.

Next up we have Caulipower Chicken Tenders. Another staple in my home. These are great to have on hand and leave in the freezer for days you have absolutely no food in the fridge or no time to cook. Personally, I will eat them on weekend days where I don’t feel like cooking, but I want to eat something tasty. AND the calorie/protein ratio is pretty good for these tenders (2 pieces contain 14 grams of protein & 11 grams of carbohydrates).

These tenders are also gluten-free. The breaded coating is mainly composed of rice flour and dried cauliflower. Most people would think I recommend these because they’re gluten-free, but that is not the case. I recommend these due to the quality of the chicken and the breading. There are plenty of other breaded chicken tenders on the market, but these are the best tasting and best bang for your buck.

Now onto the fat sources used in this recipe.

First up, I used shredded cheese. I think this is crucial when using these chicken tenders. The chicken alone can be a little dry so sauces and cheese are essential. In this recipe I used a three cheese Mexican blend and it was the perfect addition! You can use your favorite cheese based on the flavor profile you’re looking for.

The second source of fat I used was low fat Greek yogurt. Yes, Greek yogurt also contains carbohydrates and protein. But in this recipe, I used it as a source of fat or an additional condiment to add flavor to the wrap. Personally, I use Greek yogurt as a substitute for sour cream and love it. It took a while to get used to this taste. I remember the days growing up I would eat sour cream on perogies and believe it or not, I now prefer Greek yogurt on my perogies! It’s amazing how your taste buds can adapt, but more on that topic in another post!

Lastly, let’s talk about recipe tips!

Folding Your Wrap – I always thought to add in the corners first, however, adding in the sides (on the short end) first helps to tuck in the wrap and not worry about it unfolding while placing on the pan. It truly takes practice and patience to figure this out, but once you do, you’re golden.

Speaking of golden.. I can’t tell you how many times I’ve almost burned, or well burned, my wrap. Again, patience is very important. I would turn the pan on medium and check the wrap every 30 seconds. Everyone’s stove top cooks differently so you might heat your pan to medium and burn your wrap so be mindful of this! Regardless of the temperature you choose, please check this often so you avoid ruining the wrap. Needless to say, it’s better to heat your pan to a low to medium setting and check the wrap frequently.

Please give this recipe a try and let me know how you like it in the comments. Again, everyone’s preference is different so I expect to hear your substitutions and additions to the wrap! Being creative while cooking helps to create sustainable lifestyle choices!

Enjoy! xx

High Protein Chicken Wrap

Coach Nikki
A QUICK & EASY wrap that would be perfect for the days you have no idea what to make, but are still looking for something tasty!
Prep Time 5 minutes
Cook Time 15 minutes
Course Dinner, lunch, Main Course
Cuisine American
Servings 1 serving
Calories 400 kcal


  • 1 Air Fryer Can use oven to cook chicken


  • 1 wrap Joseph's Lavash Bread
  • 1 serving Caulipower Chicken Tenders
  • 1/4 cup Shredded Cheese, type based on preference
  • 2 tbsps Low Fat Greek Yogurt
  • 1 cup Lettuce, type based on preference


  • Cook chicken in the air fryer for 10 minutes.
  • While chicken is cooking, place one wrap on a plate and add your cheese.
  • Once chicken is done, cut up chicken into small pieces or strips. (Based on your preference when eating the wrap). Add the chicken to wrap on top of the cheese.
  • Add lettuce to the wrap. Be careful not to overpack, it can be hard to keep the wrap closed.
  • Fold up your wrap! (Pro tip – Start with tucking in the sides first, not the corners)
  • Heat pan on low to medium and place wrap on pan. Cook until golden brown on each side. Check frequently to avoid burning the wrap!
  • Once cooked, cut down the middle & enjoy!



Calories: 400
Protein: 39 grams
Carbohydrates: 33 grams
Fat: 16 grams
Keyword high protein chicken wrap, quick and easy meals, quick and easy recipes

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