Healthy Chicken Wraps | Meal Prep Sundays

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meal prep ingredients

What’s Up, Hungry People!

Are you tired of the lunchtime blues, wondering whether to splurge on eating out or just make do with that sad can of tuna? Well, meal prepping could very well be your savior! This week, I tried my hand at three flavor-packed wraps: barbecue chicken, chipotle ranch, and a refreshing hummus and cucumber chicken combo. The beauty of it? Most of the stuff was already in my pantry! All I needed were some fresh veggies and wraps.

Meal prepping isn’t just for the hyper-organized among us. It’s also a fantastic way to clean out the fridge and get creative with what you’ve got. I fired up the grill to a medium heat, cooked two big chicken breasts until they were no longer pink inside (around 165°F), and then sliced ’em up real thin. The idea was to make the chicken stretch across multiple meals while keeping the wraps chock-full of crunchy, wholesome veggies.

Now, the theme of this week was “brown bag lunches,” so I took the challenge to heart. Yep, I packed each of these wrap wonders in an actual brown bag, and tossed in a side of garlic orzo salad to round it off.

Here’s What You Need

  • Chicken Breasts: The main protein that keeps you full; grilled for added flavor.
  • Tortillas: The vehicle that holds all the ingredients together; choose your favorite kind.
  • Pepperjack Cheese: Adds a spicy, creamy texture; elevates the wrap’s flavor profile.
  • Spinach or Lettuce: Gives a fresh, crunchy element; also adds nutritional value.
  • Cucumber: Provides a refreshing crunch; works as a hydrating ingredient.
  • Cherry Tomatoes: Adds a juicy, sweet-tart bite; balances out the savory flavors.
  • Pepperonis: Introduces a salty, meaty zing; complements the chicken.
  • Barbecue Sauce: Gives a smoky, tangy kick to the chicken; customizable based on your sauce preference.
  • Chipotle Ranch Dressing: Adds a creamy, smoky, and slightly spicy note; great for tying flavors together.
  • Hummus: Provides a creamy, earthy touch; offers an alternative to traditional dressings.
  • Salt & Pepper: Basic seasoning; used to enhance the natural flavors of the chicken and veggies.
  • Onions: Adds a slightly sharp, aromatic quality; rounds out the wrap with extra crunch and flavor.

Chipotle Ranch Chicken Wrap

Here’s What You Need

  • Chicken
  • Chipotle Ranch Sauce
  • Garlic Orzo Salad
  • An Apple
  • Two Oreos

Monday’s Lunch: A chipotle ranch chicken wrap oozing with flavor, coupled with garlic orzo salad, a crisp apple, and a mini dessert of two Oreos.

BBQ Chicken with Parmesan Cheese

Here’s What You Need

  • Chicken
  • BBQ Sauce
  • Parmesan Cheese
  • Two Mandarin Oranges
  • Garlic Orzo Salad

Tuesday’s Lunch: Imagine chicken marinated in a tangy BBQ sauce and sprinkled with Parmesan cheese. Pair that with juicy mandarin oranges and that ever-so-complementary garlic orzo salad.

Hummus & Veggies Chicken Wrap

Here’s What You Need

  • Chicken
  • Hummus
  • Cucumbers
  • Red Onion
  • Lettuce
  • Carrots
  • Two Oreos

Wednesday’s Lunch: For the middle of the week, how about a wrap stuffed with chicken, hummus, and crisp veggies like cucumbers and red onion? Add a side of hummus and carrots for dipping, and finish off with a pair of Oreos for a not-too-sweet treat.

Additional Tips and Troubleshooting Advice for Meal Prepping

  • Choose Quality Tortillas: Look for tortillas that are pliable yet sturdy enough to hold all the ingredients. If they’re too thin, they might tear.
  • Marination Time: The longer you marinate the chicken, the more flavorful it’ll be. If time allows, consider marinating overnight.
  • Sauce-to-Ingredient Ratio: Be mindful of the amount of sauce or dressing used; too much can make your wrap soggy.
  • Cutting Techniques: For even cooking and easier eating, cut your veggies and chicken uniformly.
  • Veggie Options: Feel free to sub in other vegetables like bell peppers or shredded carrots based on what you’ve got on hand.
  • Wrap Tightly: The key to a good wrap is in how tightly it’s rolled. Tuck in the sides first before rolling from one end to the other.
  • Storing Wraps: Use parchment paper between wraps when storing multiple together to avoid sticking.
  • Warming up: If you prefer your wrap warm, avoid microwaving the whole thing as it might get soggy. Deconstruct and heat components separately.
  • Meal Prep: If you’re meal prepping for several days, keep sauces and dressings separate and add just before eating to maintain freshness and avoid sogginess.
  • Allergies: Always double-check the ingredients if you or someone you’re cooking for has food allergies. Substitute where needed.

And just like that, you’re all set to rock your meal prep Sundays with these flavorful, healthy chicken wraps!

From the tang of barbecue sauce to the creamy goodness of hummus, each wrap brings its own unique vibe to your lunch table. With the added tips and troubleshooting advice, you’re more than ready to tackle any wrap-related challenge that comes your way. Enjoy!

Healthy Chicken Wraps | Meal Prep Sundays

The Starving Chef
Unwrap the flavors of barbecue, chipotle, and hummus in this easy-to-make, meal-prep-friendly chicken wrap recipe.
No ratings yet
Prep Time 1 hour
Cook Time 15 minutes
Assemble Time 1 hour
Total Time 2 hours 15 minutes
Course Lunch, Meal Prep
Cuisine Healthy, To Go, Wraps
Servings 1


  • 2 cooked chicken breasts grilled & sliced
  • 3 tortillas
  • 2 slices pepperjack cheese
  • 3 cups spinach or lettuce blend
  • 2 cups cucumber julienned
  • 6 cherry tomatoes sliced in half
  • 10-15 pepperonis
  • 4 tablespoons barbecue sauce
  • 3 tablespoons chipotle ranch dressing
  • 3 tablespoons hummus
  • ½ cup onions sliced or chopped, to taste
  • salt & pepper to taste


  • Grill the chicken breast until cooked through, about 3-4 minutes per side. Season with salt and pepper to taste. Remove from the grill and let cool. Slice into strips.
  • Marinate the chicken slices you want for a barbecue wrap in the barbecue sauce as the chicken cools.
  • Using your favorite tortillas, place 4-5 slices of chicken in each wrap along with cheese, one cup of lettuce, and hummus or chipotle ranch dressing. Add pepperoni, onions, cucumber, and tomatoes as desired in each wrap.
  • Roll the tortillas into a burrito by tucking in the edges, then rolling the tortilla into itself. Wrap the tortilla tightly in plastic wrap or foil. Chill until ready to serve.
  • Wraps will last up to 3 days in the refrigerator. Pack into brown bags alongside healthy treats and orzo salad. Enjoy!
Keyword chicken, meal prep, tortilla
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