High Protein Chicken Wrap (Easy Lunch with Leftover Chicken)
If you’re looking for a quick lunch that’s filling and nutritious, this high protein chicken wrap is a great option. It uses leftover rotisserie chicken, a creamy spinach cottage cheese spread, and fresh leafy greens wrapped in a soft flour tortilla.
The combination of chicken and cottage cheese adds a solid amount of protein per serving, making this wrap satisfying enough for lunch at work or school. With fresh ingredients like red onion, sun-dried tomatoes, and pea shoots, it has a bright flavor profile that keeps it from feeling heavy.
It’s also a great way to use leftover chicken without turning it into the same old sandwiches or chicken salad.
Cost Rating: 🍳🍳 2 Pans — Moderate Cost
Cost guideline:
About $5.75–$6.50 per large wrap, depending on ingredient prices.
Most of the cost in this recipe comes from the chicken. A rotisserie chicken typically costs around $13.99, and this wrap uses about two cups of shredded chicken, which is roughly the equivalent of one large chicken breast.
If you were purchasing chicken instead of using leftovers, a package of three chicken breasts for roughly the same price as a rotisserie chicken would work out to about $4.50–$5.00 worth of chicken per wrap.
The spinach cottage cheese dip used as the spread adds about $0.80–$1.00 per serving, while the remaining ingredients — tortilla wraps, pea shoots, red onion, and sun-dried tomatoes — are used in smaller amounts and contribute only a modest portion to the total cost.
Although this wrap costs more than a basic sandwich, it provides a filling high-protein lunch made with fresh ingredients, making it a satisfying and balanced meal.
Why We Love This Recipe
This wrap checks a lot of boxes for a busy kitchen.
It’s high in protein: Using rotisserie chicken and cottage cheese gives the wrap a good amount of g protein, making it filling and satisfying.
It uses leftovers: Leftover rotisserie chicken, whether from chicken thighs or breast meat, turns into a quick lunch with almost no effort.
It’s quick to assemble: Everything goes into a flour tortilla and rolls up in minutes.
It’s flexible for the whole family: You can swap different leafy greens, tortillas, or vegetables depending on what you have on hand.
Budget Tip: Stretch the Recipe & Reduce Cost
If you want to lower the cost of this wrap, use the most affordable cuts of chicken available. Rotisserie chicken works well for convenience, but cooked chicken thighs or leg meat are often cheaper and still provide plenty of flavor.
You can also stretch the filling by using a little less chicken and adding more vegetables. Extra pea shoots, leafy greens, or even thinly sliced cucumber or lettuce will bulk up the wrap while keeping the meal satisfying.
How to Make This High Protein Chicken Wrap
Lay a large flour tortilla flat on your cutting board.
Spread a layer of the spinach cottage cheese dip over the wrap, stopping just short of the edges. This creamy dressing replaces mayonnaise and adds an extra protein boost.
Add the shredded rotisserie chicken. Dark meat works especially well here because it stays juicy and flavorful.
Top with plenty of pea shoots or other leafy greens, then sprinkle over the diced red onion and chopped sun-dried tomatoes.
If the chicken pieces are large, chop them into bite size pieces so the wrap rolls more easily. Note: The recipe card is a guideline based on using the extra large wraps if you are using smaller wraps you will need to adjust your ingredients.
Fold the bottom of the tortilla upward slightly. Then fold the sides inward and roll the wrap tightly. You can gently squeeze the filling as you roll to keep everything compact.
Slice the wrap in half and serve, or wrap it in plastic wrap for school or work lunches.
Ingredients
Flour tortilla: A large tortilla works best for rolling. Whole wheat or vegetable tortillas from Casa Mendosa’s line also work fine.
Rotisserie chicken: Shredded leftover chicken adds flavor and protein. Be sure to remove skin, bones, and gristle before adding to the wrap.
Spinach cottage cheese dip: A creamy dressing that replaces mayonnaise while adding more protein.
Pea shoots: These add freshness, spring flavor, and a crisp crunch.
Red onion: Provides sharp flavor that balances the creamy dip.
Sun-dried tomatoes: Add sweetness and a concentrated tomato flavor.
Substitutions and Add-Ins
Rotisserie Chicken: Leftover chicken breast or chicken breast chunks work as well as dark meat.
Spinach cottage cheese dip: Should remain for the high-protein boost it gives the chicken wrap.
Flour Tortilla: Whole wheat tortillas or counter protein tortillas are good alternatives.
Pea shoots: Baby spinach, arugula, or romaine lettuce can replace pea shoots.
Red onion: any type of onion will work for this wrap just keep in mind potency so that it doesn’t become overpowering.
Add a Flavor Twist:
If you enjoy spicy wraps, you could add a small drizzle of buffalo sauce to create a variation similar to healthy buffalo chicken wraps.
Expert Tips, Serving And Storing Suggestions
Tip #1: Chop the chicken evenly. Keeping the chicken in bite size pieces helps distribute the filling more evenly so every bite has a good balance of chicken, vegetables, and creamy dressing.
Tip #2: Mix the chicken with extra dip for a saucier wrap. If you prefer a creamier wrap, toss the shredded rotisserie chicken with an extra spoonful of the dip before adding it to the tortilla. This coats the chicken and gives the wrap a richer texture.
Tip #3: Roll the wrap tightly. As you roll the tortilla, gently press the filling inward so everything stays compact. A tight wrap holds together better when sliced or packed for lunch.
This wrap works well as a quick lunch or light dinner. Serve it with fresh veggies or a handful of potato chips for an easy meal. It’s also a great option for packed lunches because it holds together well once sliced.
Because the ingredients are already cooked, the wrap can be eaten cold, making it convenient for work or school lunches.
If you’re making the wrap ahead of time, wrap it tightly in plastic wrap or place it in an airtight container.
It’s best eaten the same day, but it can keep in the refrigerator for up to 3–4 days if stored properly.
If packing it for lunch, you can wrap the tortilla tightly in plastic wrap to keep it from unrolling.
If you try this high protein chicken wrap, I’d love to hear how you made it your own. Did you stick with the classic version or add a little buffalo sauce or different greens?
Leave a comment and share your recipe reviews. It always helps other readers too.
High Protein Chicken Wrap (Easy Lunch with Leftover Chicken)
Equipment
- Cutting board
- bowl
- knife
- measuring cup
- Tablespoon
Ingredients
- 1 Lrg Tortilla Wrap (12-inch wrap)
- 2-3 Tbsp Spinach Cottage Cheese Dressing
- 2 Cups Cooked Chicken Diced Or Shredded
- 2 Cups Pea Shoots
- 2 Tbsp Red Onion Diced
- 2 Tbsp Sun-dried Tomato Sliced or Diced -Use less if preferred
Instructions
- Lay the large flour tortilla flat on a cutting board.1 Lrg Tortilla Wrap
- Spread the spinach cottage cheese dip across the center of the tortilla, leaving a small border around the edges so the wrap seals easily.2-3 Tbsp Spinach Cottage Cheese Dressing
- Add the shredded rotisserie chicken over the dip. If the pieces are large, chop them into bite-size pieces.2 Cups Cooked Chicken
- Top with the pea shoots, diced red onion, and sun-dried tomatoes.2 Cups Pea Shoots, 2 Tbsp Red Onion, 2 Tbsp Sun-dried Tomato
- Fold the bottom of the tortilla upward slightly. Fold the sides inward, then roll the tortilla tightly to form the wrap.
- Slice the wrap in half and serve immediately, or wrap tightly in plastic wrap for lunch.
