Satisfy your spicy cravings without the guilt with this high-protein, low-calorie lunch. By swapping heavy creams for a tangy Greek yogurt base, you get all the bold flavor of your favorite wings for just 201 calories per wrap. Packed with fresh greens and lean protein, it’s the perfect weight-loss friendly meal that comes together in just 15 minutes. Enjoy it cold for a quick office lunch, or crisp it up in a pan for a warm, satisfying dinner.
Looking for more simple weeknight inspiration? Be sure to check out our collection of quick and easy healthy chicken recipes for high-protein meals the whole family will love. If you prefer to keep the heat going, browse our tasty lineup of spicy chicken recipes to spice up your routine.
This recipe transforms a typically heavy comfort food into a nutritious meal by focusing on lean protein and smart swaps. Using boneless skinless chicken breast and a homemade sauce cuts down significantly on saturated fat and sodium compared to restaurant versions, while the addition of fresh spinach boosts the vitamin and fiber content.
They certainly can be! This version uses lean chicken breast, whole grain tortillas, and a yogurt-based sauce to keep calories low and protein high, making it a nutritious choice compared to fried or butter-drenched alternatives.
Yes, plain Greek yogurt is actually an excellent upgrade. It is thicker and higher in protein than standard yogurt, which helps make the buffalo sauce even creamier and more satisfying.
To prevent sogginess, assemble the wrap just before eating. If you need to make it ahead, store the chicken mixture and the greens separately from the tortilla, then combine them right before you serve.
Absolutely. Blending cottage cheese until smooth is a popular way to boost protein further. You can use it as a direct 1:1 substitute for the yogurt in the sauce recipe.
Keep your weeknight meal rotation exciting with these easy chicken dinners that are just as nutritious as they are delicious. Each of these heart-healthy recipes focuses on lean protein and fresh ingredients to deliver satisfying flavor without the excess sodium or fat.
Recipe yields 6 servings
In a small bowl, combine hot sauce, white wine vinegar and cayenne, if desired. Add chicken to vinegar mixture, and toss chicken to coat well. Set aside.
In another bowl, stir together yogurt and blue cheese.
Spread 1 tablespoon of blue cheese mixture on each tortilla. Arrange spinach on top of blue cheese. Evenly divide chicken, celery and carrots among the tortillas and wrap.
If you prefer a warm, crispy wrap similar to a grilled burrito, you can easily heat this recipe up.
These wraps are best served immediately if you want the veggies to stay crisp. If you have leftovers, store the chicken filling in an airtight container in the refrigerator for up to 3 days. Store the tortillas and fresh spinach separately. When you are ready to eat, simply reheat the chicken gently in the microwave or on the stovetop before assembling your fresh wrap.
Since these wraps are light, they pair perfectly with fresh sides to make a complete meal. Try serving them with:
For Chicken: You can use leftover rotisserie chicken (skin removed) or canned chicken breast drained of water for an even faster prep time.
For Tortillas: For an even lower-carb option, swap the whole grain tortillas for large lettuce leaves (lettuce cups) or low-carb high-fiber wraps.
For Blue Cheese: If you aren't a fan of blue cheese, try crumbled feta or a small amount of shredded mozzarella. You can also use a light ranch dressing if you prefer a milder flavor.
For Spinach: Arugula, kale, or crisp romaine lettuce are all great green alternatives that add crunch and nutrients.
We love quick and easy recipes at Health eCooks because we know everyone has busy schedules. So if you are looking for high protein chicken and vegetable recipes to add to your weekly lunch meal prep, try some of our favorites! From hearty wraps, like our Chicken Mushroom Spinach Wraps and Chicken Avocado Wrap, to layered sandwiches, like our Chicken Sandwich with Avocado and Grilled Cheese and Chicken Sandwich, you will be enjoying nutritious lunches that fuel your active lifestyle.