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
0/8Method
- 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.
In this recipeexpand_more
Key takeaways
- check_circle42 g protein and 74 g carbs: a hearty wrap that holds half the day.
- check_circleCut cheddar and oil for a cutting version; keep chicken + rice.
- check_circleToast the closed wrap: the cheddar melts and it holds better.
- check_circleChicken and rice cooked ahead = the week’s wraps assembled in 2 min.
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.
Storing and prepping ahead properly
For real batch cooking, always split the prep into two stages: cook the chicken and rice in bulk at the start of the week, but only assemble the wrap at the last moment, the night before or the same morning. Cooked chicken keeps 3 to 4 days in the fridge in an airtight box, cooked rice also up to 4 days — freeze individual portions if you're cooking more than four days ahead. Grated cheddar, meanwhile, keeps fine for a week once the bag is opened, as long as it stays well sealed between uses.
If you really do need to assemble the wrap ahead for the next day, let the chicken and rice cool completely before filling the tortilla: a still-warm mix creates condensation that turns everything soggy from the inside. Then wrap it tightly in foil or cling film, keep it chilled, and eat it within 24 hours for the best texture. For a packed lunch that stays crisp longer, keep the cheddar and tortilla separate instead, and assemble the wrap right where you're eating before a few seconds in the microwave or a pan.
What to pair it with
To vary protein-rich wraps and sandwiches to take away, these recipes work the same way.
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.
How long does cooked chicken keep in the fridge?
Cooked chicken keeps 3 to 4 days in the fridge in an airtight box. Beyond that, freeze it in individual portions: it then keeps 2 to 3 months and thaws overnight in the fridge. Always cool the meat before storing it, never put it in the fridge while still hot.
Can you freeze the wrap once assembled?
It's not recommended: the lettuce and Greek yogurt don't freeze well and release a lot of water when thawed, which turns the tortilla soggy. It's better to freeze the chicken and rice separately, then assemble a fresh wrap with lettuce and yogurt added at the last moment.
Which tortilla holds up best for a wrap?
Go for a large whole-wheat tortilla, pliable enough to roll without cracking. Warm it for a few seconds in a pan or microwave before filling: a cold tortilla is more likely to crack when rolled. Thinner tortillas tear under the weight of a generous filling.
Can you swap the rice for something else?
Yes, without changing the spirit of the recipe: quinoa, whole-wheat couscous or even mashed sweet potato all work well instead of basmati rice. Just adjust the cooking time for whichever starch you pick, and keep the same chicken + starch + a little cheese formula.
Can you make this wrap without a tortilla (low-carb option)?
Yes, by turning it into a bowl: serve the chicken, rice, cheddar and lettuce on a plate instead of in a tortilla. You keep exactly the same protein and nutritional profile, minus the carbs and fibre from the tortilla. It's a good option if you're limiting processed starches while keeping rice as your complex-carb source.
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Nutrition values are estimates calculated from the listed ingredients and quantities: they vary by brand and cooking. For information only, not a substitute for the advice of a doctor or dietitian (allergies and special diets: seek advice).