Chicken, rice and cheddar wrap
A hearty grab-and-go wrap: chicken, rice and cheddar in a large tortilla — enough to hold you through the afternoon. Ideal for a packed lunch.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle2 large wheat tortillas
- check_circle250 g chicken breast
- check_circle120 g basmati rice
- check_circle40 g grated cheddar
- check_circle4 lettuce leaves
- check_circle40 g Greek yogurt
- check_circle14 g olive oil
- check_circleSalt, pepper, paprika
Method
- 1Cook the rice and let it cool slightly.
- 2Slice the chicken into strips and sauté in the oil with paprika, salt and pepper.
- 3Warm the tortillas briefly in a pan.
- 4Fill each tortilla with lettuce, rice, chicken, cheddar and a spoon of Greek yogurt.
- 5Roll tightly, cut in half and serve.
The hearty wrap for meal prep
Chicken, rice and cheddar in a large tortilla: this wrap is a hearty, complete meal at 42 g of protein, 74 g of carbs and 663 kcal. Enough to hold you through the afternoon without snacking. It is the perfect bulking lunch to take away, far more nutritious and filling than a shop-bought sandwich.
Lightening it without emptying it
The cheddar and oil concentrate the fat. When cutting, halve the cheddar, swap the oil for dry cooking and load up on chicken and lettuce. Greek yogurt is a great replacement for any fatty sauce. The chicken + rice base stays, and you adjust cheese and fat to your goal.
Rolling and toasting it
Fill the tortilla in the centre, fold in the sides then roll tightly. Toast the closed wrap for a few minutes in a pan seam-side down: the cheddar melts, the tortilla crisps and the wrap holds better. Prep the chicken and rice ahead (batch cooking) to assemble your week's wraps in two minutes.
Varying the wrap filling
The wrap is a neutral base that takes almost any combination. Keep the winning trio of protein + starch + a little cheese, and rotate the players: ground beef, turkey, tuna or kidney beans instead of chicken; quinoa, mashed sweet potato or couscous instead of rice; mozzarella, feta or soft cheese instead of cheddar.
The vegetables and sauce give the finishing touch: lettuce, tomato, red onion, grilled pepper, avocado, and a Greek-yogurt sauce spiced up rather than a fatty one. By varying filling and seasoning, one format gives you a Mexican, Mediterranean or classic wrap — enough to never tire of your packed lunch.
What to pair it with
To vary protein-rich wraps and sandwiches to take away, these recipes work the same way.
Key takeaways
- 42 g protein and 74 g carbs: a hearty wrap that holds half the day.
- Cut cheddar and oil for a cutting version; keep chicken + rice.
- Toast the closed wrap: the cheddar melts and it holds better.
- Chicken and rice cooked ahead = the week’s wraps assembled in 2 min.
Frequently asked questions
Is a wrap better than a sandwich for training?
One is as good as the other: what matters is the filling. A wrap with a real protein (chicken), carbs (rice) and vegetables is a complete, balanced meal, whether in a tortilla or bread.
How do you stop the wrap going soggy in meal prep?
Let the rice and chicken cool before filling, keep wet ingredients (tomato) in the centre away from the tortilla, and wrap it tightly in paper. Eat it the same day for the best texture.
Should you avoid cheddar when training?
No: it provides protein and calcium, but it is fatty and calorie-dense, so portion it to your goal. When bulking it adds useful calories; when cutting, reduce the amount rather than removing it.
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