Mediterranean Chicken Wrap

A fresh, protein-packed wrap that's perfect for busy workdays, meal prep or a quick lunch on the go.

Serves: 1

Prep Time: 10 minutes

Cook Time: 5 minutes (if cooking the chicken fresh)

Difficulty: Easy

Ingredients

• 1 wholegrain wrap

• 150 g grilled chicken breast, sliced

• 1 handful baby spinach

• ½ tomato, sliced

• ¼ cucumber, sliced

• 2-3 thin slices red onion

• 25 g reduced-fat feta, crumbled

• 1 tablespoon tzatziki

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Method

1. Warm the wholegrain wrap for 20-30 seconds in the microwave or a dry frying pan until soft and pliable.

2. Spread the tzatziki evenly over the centre of the wrap.

3. Layer the baby spinach, tomato, cucumber and red onion.

4. Top with the sliced grilled chicken and crumbled feta.

5. Fold in both sides of the wrap before rolling tightly from the bottom.

6. Slice in half and serve immediately, or wrap tightly for lunch on the go.

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Approximate Nutrition

Calories	Protein	Carbohydrates	Fat	Fibre
520 kcal	42 g	35 g	18 g	8 g

Ingredient Swaps

Protein

Choose one:

• Grilled chicken breast

• Turkey breast

• Lean roast beef

• Tuna in springwater

• Cooked prawns

• Rotisserie chicken (skin removed)

Wrap

Try:

• Wholegrain wrap

• High-protein wrap

• Gluten-free wrap

• Wholemeal pita

• Lebanese flatbread

Vegetables

Mix and match with:

• Capsicum

• Grated carrot

• Lettuce

• Rocket

• Beetroot

• Roasted zucchini

• Roasted eggplant

Extras

Boost the flavour with:

• Hummus

• Roasted red peppers

• Kalamata olives

• Fresh parsley

• Fresh mint

• Lemon juice

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Meal Prep

This wrap is ideal for meal prep.

Cook several chicken breasts at the start of the week and keep them refrigerated for up to four days. Prepare the vegetables ahead of time and store them separately in airtight containers.

For the freshest wrap, assemble it the morning you plan to eat it. If preparing the night before, place the spinach between the wrap and wetter ingredients to help prevent it from becoming soggy.

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Coach Notes

• This is one of those lunches that's simple enough to make regularly without getting bored.

• The chicken provides over 40 grams of high-quality protein to help keep you full throughout the afternoon.

• Using wholegrain wraps increases fibre, helping support satiety and digestive health.

• If you're trying to increase your daily vegetable intake, don't be afraid to overfill the wrap with salad.

• Pair with a piece of fruit or some Greek yoghurt if you need a little more energy on particularly active days.

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Shopping List

Protein & Dairy

• Chicken breast

• Reduced-fat feta

• Tzatziki

Bakery

• Wholegrain wraps

Fresh Produce

• Baby spinach

• Tomatoes

• Cucumber

• Red onion