This high-protein chicken wrap is a simple, nutritious recipe made with oat-based wraps, seasoned chicken, and a creamy yogurt sauce. It’s filling, balanced, and easy to prepare with everyday ingredients. Perfect for breakfast, lunch, or a light dinner, this recipe works well for busy days or meal prep. If you’re looking for a healthy, protein-packed option, this wrap delivers.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes (+ marinating time)
• Servings: 4 wraps
• Category: Breakfast, Lunch
• Cuisine: American-inspired

Ingredients

For the Wraps

• 1 ½ cups rolled oats (about 150 g)
• 2 cups water
• 1 tablespoon olive oil
• 1 pinch salt

For the Chicken Filling (4 wraps)

• 14 oz chicken breast (about 400 g), sliced thin
• 7 oz lettuce (about 200 g), chopped
• 2 tomatoes, sliced
• 1 tablespoon garlic powder
• 1 tablespoon paprika
• 1 tablespoon ground ginger
• Juice of ½ lemon
• Salt and black pepper, to taste

For the Sauce

• ⅔ cup Greek yogurt (about 150 g)
• 1 tablespoon garlic powder
• Sriracha sauce, to taste
• Fresh parsley, chopped
• Salt and black pepper, to taste

Ingredient Notes (Optional)

• Rolled oats create a soft, flexible wrap when blended well
• Chicken breast keeps the recipe lean and high in protein
• Greek yogurt adds creaminess without heavy ingredients
• Adjust Sriracha based on your spice preference

How to Make High-Protein Chicken Wraps

1. Prepare the wrap batter
   Add oats, water, olive oil, and salt to a blender. Blend until smooth and pourable.
2. Cook the wraps
   Heat a nonstick skillet over medium heat. Pour a thin layer of batter to form a wrap. Cook 2–3 minutes per side until set. Repeat and set aside.
3. Marinate the chicken
   Place sliced chicken in a bowl. Add olive oil, lemon juice, garlic powder, ginger, paprika, salt, and pepper. Mix well and refrigerate for at least 1 hour.
4. Make the sauce
   In a small bowl, combine Greek yogurt, garlic powder, Sriracha, parsley, salt, and pepper. Mix until smooth.
5. Cook the chicken
   Heat a skillet over medium heat and cook the marinated chicken until golden and fully cooked, about 6–8 minutes.
6. Assemble the wraps
   Fill each wrap with chicken, lettuce, tomato slices, and drizzle with sauce. Fold and serve.

Variations & Substitutions

• Use grilled chicken instead of pan-cooked for a smoky flavor
• Swap lettuce for spinach or arugula
• Add sliced avocado for healthy fats
• Use smoked paprika for deeper flavor
• Make it dairy-free with a plant-based yogurt

Storage & Reheating

Fridge: Store cooked chicken and wraps separately for up to 3 days.
Freezer: Wraps are best fresh; freezing is not recommended.
Reheating: Reheat chicken gently in a skillet or microwave. Assemble wraps fresh for best texture.

What to Serve With High-Protein Chicken Wraps

• Fresh fruit or berries
• Roasted sweet potatoes
• Simple cucumber salad
• A smoothie or protein shake

FAQ

Can I make these wraps ahead of time?
Yes, you can prepare the wraps, chicken, and sauce in advance. Store separately and assemble when ready to eat.

Can I use chicken thighs instead of chicken breast?
Yes, chicken thighs will work and add more juiciness, though they are slightly higher in fat.

Is this recipe good for breakfast?
Absolutely. These wraps are high in protein and keep you full for hours.

How long does cooked chicken last in the fridge?
Cooked chicken can be stored in an airtight container for up to 3–4 days.

Nutrition (Estimated)

Calories: 420
Protein: 38 g
Carbs: 35 g
Fat: 14 g
Fiber: 5 g
Sugar: 6 g

Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. For precise dietary advice, please consult a nutrition professional.