Who doesn’t love a good wrap?
They’re portable, delicious, and perfect for busy days. But let’s take it up a notch—how about a wrap that’s high in protein, bursting with Mediterranean flavors, and keeps you full for hours? Enter: High-Protein Chicken, Spinach, and Feta Wraps.
What Makes These Wraps Special?
These wraps aren’t your average lunch. The creamy Greek yogurt sauce, packed with tangy feta and sun-dried tomatoes, is a game-changer. It coats tender shredded chicken perfectly, while fresh baby spinach adds a nutritious crunch.
Plus, the whole wheat tortillas make it all come together as a balanced, satisfying meal.
Did You Know?
Here’s a fun fact: spinach is often called “nature’s multivitamin” because it’s packed with iron, folate, and even small amounts of protein.
Pair that with the probiotics in Greek yogurt, and you’ve got a recipe that’s not just delicious but good for your gut and immune system too.
Recipe Backed by Science
According to the American Journal of Clinical Nutrition, meals high in protein, like this wrap, can reduce cravings and keep you fuller longer. So, not only is this wrap delicious, but it’s also your secret weapon against midday snack attacks.
Bonus: The Sauce That Does It All
Here’s the real secret—this yogurt-based sauce is incredibly versatile. Make extra and use it as a veggie dip, a salad dressing, or a spread for sandwiches. It’s like a little Mediterranean vacation for your taste buds!
Quick Laugh: Why is this recipe perfect for lunch? Because it wraps your hunger like a warm hug!
Ready to roll up something delicious?
Let’s dive in!
Table of Contents
Look at the Recipe (Key Highlights)
- Protein-Packed Goodness: These wraps are loaded with lean shredded chicken and creamy Greek yogurt, giving you a solid dose of protein to keep you energized.
- Mediterranean Magic: Tangy feta, zesty lemon, and sun-dried tomatoes bring bold flavors that will transport your taste buds to a sunny Greek island.
- Nutritious Spinach: Fresh baby spinach adds a pop of color and a boost of vitamins, iron, and fiber to every bite.
- Quick and Easy: Ready in just 15 minutes, these wraps are perfect for a busy weekday lunch or a light dinner.
- Meal Prep Hero: They hold up beautifully in the fridge, making them an excellent choice for grab-and-go meals.
- Versatile and Fun: Whether you serve them as a wrap, lettuce roll, or open-faced, the options are endless—and the taste is always amazing!
These wraps aren’t just a meal—they’re a lifestyle upgrade. Let’s get rolling!
Ingredients Needed
For the Sauce:
- Greek yogurt
- Feta cheese
- Sun-dried tomatoes
- Oregano
- Lemon zest
- Garlic powder
- Crushed red pepper
- Black pepper
For the Wraps:
- Chicken
- Tortillas
- Spinach
How to Make High-Protein Wraps
Prepare the Sauce: Create a smooth, tangy mixture by combining the yogurt, feta, sun-dried tomatoes, and spices.
Combine with Chicken: Coat the shredded chicken evenly with the yogurt mixture.
Assemble: Place spinach and the chicken mixture onto a tortilla, fold, and roll into a burrito-style wrap.
Serve: Cut the wrap in half for an easy, portable meal.
Cooking Tips
- For an extra layer of flavor, warm the tortillas in a dry skillet before assembling the wraps.
- Adjust the spice level by increasing or reducing the amount of crushed red pepper in the sauce.
- Double the recipe and store the chicken mixture in the fridge for quick meals throughout the week.
Storage and Serving Suggestions
Storage Tips
- Keep It Fresh: Wrap your leftovers tightly in foil, parchment paper, or plastic wrap to prevent drying out. Store in the refrigerator for up to 3 days.
- Reheat Like a Pro: For a warm wrap, pop it in a dry skillet for 2-3 minutes on each side—it revives the tortilla without making it soggy.
- Separate Components for Meal Prep: If meal-prepping, store the chicken mixture and tortillas separately. Assemble just before eating to keep everything fresh.
Serving Suggestions
- Pair It Up: Serve with a small Greek salad, roasted sweet potato wedges, or a bowl of fresh fruit for a balanced meal.
- Light & Crunchy Sides: Add some veggie sticks with hummus or a tangy cucumber-yogurt dip on the side.
- Dinner Party Vibes: Slice the wraps into smaller portions and serve as an appetizer or party snack. They’re guaranteed crowd-pleasers!
Leftovers or fresh, these wraps are versatile, tasty, and ready to make any meal complete!
FAQs & Tips
Can I Make These Wraps Gluten-Free?
Absolutely! Simply swap out the whole wheat tortillas for gluten-free tortillas or use large lettuce leaves for a low-carb, gluten-free alternative.
What Are Some Good Side Dishes?
Pair these wraps with roasted sweet potato wedges, a small Greek salad, or a bowl of fresh fruit for a balanced meal.
Can I Use a Different Protein?
If you don’t have rotisserie chicken, you can use grilled chicken breast, leftover turkey, or even canned chicken for convenience.
How Can I Add More Vegetables?
Feel free to include shredded carrots, thinly sliced cucumbers, or diced bell peppers to the filling for extra crunch and nutrients.
Can I Freeze These Wraps?
It’s best to freeze just the chicken mixture. Assemble the wraps fresh to preserve the texture of the spinach and tortillas.
Why Wraps Are Perfect for Healthy Lifestyle
Packed with Lean Protein
Each serving offers 25 grams of high-quality protein from shredded chicken and Greek yogurt. Protein helps build muscle, keeps you full longer, and stabilizes energy levels throughout the day.
Loaded with Nutrients
Spinach provides essential vitamins and minerals, including iron, vitamin K, and folate. Meanwhile, Greek yogurt and feta add probiotics and calcium to the dish.
Great for Meal Prep
These wraps hold up well in the fridge, making them a convenient option for busy weekdays. Prepare the chicken mixture ahead of time and assemble the wraps when needed.
Why High-Protein Chicken, Spinach, and Feta Wraps Are a Must-Try
These wraps are not just a meal—they’re a versatile, nutrient-packed solution for anyone seeking a healthy, balanced diet.
With their Mediterranean-inspired flavors, they cater to a wide variety of tastes and dietary preferences. They’re easy to prepare, cost-effective, and perfect for any season.
More Healthy Wrap Ideas
- Turkey and Avocado Wrap – Creamy and filling with healthy fats.
- Grilled Veggie Hummus Wrap – A perfect vegetarian option.
- BBQ Chicken and Coleslaw Wrap – Sweet and tangy with a smoky twist.
Have you tried this High-Protein Chicken, Spinach, and Feta Wrap recipe?
I’d love to hear your feedback! Share your results in the comments below.
Let’s wrap it up together!
High-Protein Chicken Spinach & Feta Wraps: Healthy & Satisfying Lunch Recipe
Description
These High-Protein Chicken, Spinach, and Feta Wraps are packed with Mediterranean-inspired flavors, making them a perfect, healthy lunch or dinner option.
Ingredients
For the Creamy Sauce
For the Wraps
Instructions
Prepare the Sauce:
-
In a mixing bowl, combine Greek yogurt, feta cheese, sun-dried tomatoes, oregano, lemon zest, garlic powder, crushed red pepper, and black pepper. Mash with a fork until smooth, or blend for a creamier consistency.
Add the Chicken:
-
Toss the shredded rotisserie chicken in the yogurt mixture, ensuring all pieces are evenly coated.
Assemble the Wraps:
-
Lay a tortilla flat. Place 1 cup of spinach down the center and spoon 1/2 cup of the chicken mixture on top.
Roll the Wraps:
-
Fold the bottom edge over the filling, tuck in the sides, and roll tightly like a burrito.
Serve or Store:
-
Slice in half for immediate serving or wrap tightly and refrigerate for up to 3 days.
Servings 4
- Amount Per Serving
- Calories 320kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 28g10%
- Dietary Fiber 4g16%
- Protein 25g50%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
This recipe holds a special place in my kitchen because it’s a hit with my whole family. My kids love the creamy texture, while I love how healthy and quick it is to make. It’s a lifesaver for busy days and a reliable option for meal prep.
