Healthy Chicken Wrap Meal Prep Ideas [KNOW YOUR FOOD]

What’s Up, Hungry People

Meal prepping is a fantastic way to save money, give yourself more free time, and keep track of your calories. If you’re like me with random food in your fridge, it’s a great way to clean out the old to make way for the new.

The only downside to meal prepping for some people is that you have to eat the same thing every day. I’m one of those people who seriously hates eating the same thing more than once. My fiancé can handle it, but I cannot stand it. With this method of meal prepping, we both have plenty of options to choose from so that neither of us gets bored.

All of this stuff together only cost me $90.78! We usually spend about $50 a week on lunch, and with meal prepping these wraps, we’ll have enough for two people for two work weeks’ worth of lunches.

I made sure to get sale items and store brands whenever I could to save some money. Some of these items I already had in my pantry, like the sauces, and some of this I won’t use all of just for this application. So, in addition to having everything I need for meal prepping, whatever I don’t use, I can save for other recipes.

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Thai Peanut Butter Chicken Wrap

This wrap features a delicious mix of Thai flavors, with creamy homemade peanut sauce and crunchy bean threads.

Here’s What You Need

• Chicken: protein base
• Thai peanut sauce: unique flavor
• Fried bean threads: crunch
• Havarti cheese: creamy texture
• Spring mix salad: fresh greens
• Tomato basil wraps: flavorful wrap

Hummus Chicken

Packed with creamy hummus and fresh veggies, this wrap is perfect for a healthy grab ‘n’ go meal.

Here’s What You Need

• Chicken: protein base
• Hummus: creamy spread
• Sweet peppers: crunch
• Spinach: fresh greens
• Spring lettuce mix: fresh greens
• Red onion: sharpness
• Feta cheese: tangy flavor

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Chipotle Ranch Chicken Wrap

A spicy and savory option, this wrap combines pepper jack cheese, ranch dressing, and jalapeño cheddar wraps for a kick.

Here’s What You Need

• Chicken: protein base
• Ranch dressing: creaminess
• Spinach: fresh greens
• Pepper jack cheese: spicy kick
• Pepperoni: savory flavor
• Red onion: sharpness
• Jalapeño cheddar wrap: spicy flavor

Shredded Buffalo Chicken Wrap

For those who love a little heat, this wrap combines spicy buffalo chicken with cool blue cheese and crunchy celery.

Here’s What You Need

• Chicken: protein base
• Frank’s Red Hot Sauce: spicy kick
• Blue cheese crumbles: creamy tanginess
• Butter lettuce: fresh greens
• Celery: crunch
• Rosemary olive oil wrap: herby wrap

Shredded Carolina BBQ Chicken Wrap

Enjoy the tangy flavors of BBQ chicken with fresh spinach and a hint of jalapeño for some extra zest.

Here’s What You Need

• Chicken: protein base
• Favorite BBQ sauce: tangy flavor
• Havarti cheese: creamy texture
• Spinach: fresh greens
• Red onion: sharpness
• Jalapeño: spicy kick
• Spinach wraps: fresh greens

Let’s Cook

Chicken Prep: Cook the chicken at 350°F for 25-30 minutes. Let it cool. Transfer half of the chicken breasts to a large bowl and use a hand mixer to shred. Slice the remaining chicken into chunks or slices, as preferred.

For Thai Peanut Butter Sauce: Whisk all the ingredients together until completely combined. Keep at room temperature until ready to spread on wraps.

For Fried Bean Threads/Rice Noodles: Fry the noodles in oil over medium-high heat until they puff up and turn golden.

For Orzo Pasta Salad: Boil the orzo according to the instructions on the package. Rinse and cool completely. Stir in the vinaigrette, parsley, and vegetables as desired. Chill until ready to box up.

For Roasted Broccoli: Roast the broccoli for 25 minutes at 450°F until tender and beginning to crisp. Cool completely.

For Buffalo Shredded Chicken: Flavor the shredded chicken with Frank’s Red Hot sauce to your liking. Split the chicken between your desired number of wraps. Top generously with blue cheese, celery, and lettuce. Wrap tightly. Pair with: red grapes, carrot sticks, celery sticks.

For BBQ Chicken Wrap: Flavor the chicken with your BBQ sauce(s). Split the chicken between your desired number of wraps. Top with spinach, sliced red onion, and jalapeño. Wrap tightly. Pair with: orzo pasta salad and roasted broccoli.

For Thai Peanut Butter Chicken: Stir together the peanut butter sauce. Fry the bean threads and cool completely. Assemble the wraps by spreading a layer of the peanut butter sauce, followed by the sliced chicken. Top with cheese, lettuce, and bean threads as desired. Pair with: grapes and roasted broccoli.

For Chipotle Ranch Chicken: Assemble the wraps with chicken, ranch dressing, spinach, pepper jack cheese, pepperoni, and minced red onion. Roll tightly. Pair with: grapes, orzo salad, roasted broccoli.

For Hummus Chicken Wrap: Spread the hummus over the center of the wrap. Top with sliced chicken, peppers, red onion, feta cheese, lettuce, and spinach. Wrap tightly. Pair with: sweet mini peppers, orzo salad, and roasted broccoli.

Tips for Perfect Meal Prepping Wraps

• Chicken Consistency: Make sure to cook and cool the chicken properly before shredding or slicing. This helps with easier handling and better texture in your wraps.
• Ingredient Storage: Store your ingredients in airtight containers to keep them fresh throughout the week. Pre-cut veggies and cheese can save time.
• Wrap Assembly: Don’t overfill your wraps to avoid them falling apart. A good rule of thumb is to fill just enough so you can still fold and roll them tightly.
• Customization: Feel free to mix and match ingredients based on your preferences. The recipes provided are flexible and can be adjusted to suit your taste.
• Sauce Control: Be cautious with the amount of sauce to avoid soggy wraps. A little goes a long way in flavoring your meal.

I really hate eating the same thing more than one day in a row. Leftovers are the bane of my existence, which is why I’ve shied away from meal prepping in the past. But with this many options, I’ll have a decent rotation of wraps that I can eat for lunch. I’m splitting these lunches with my finance and from the looks of my fridge now, we’ll both be set for the next couple weeks when it comes to tasty lunches.

Don’t forget you can customize your bento boxes to your specific tastes! If you don’t like pepperjack cheese, get something you personally prefer! That’s the magic of meal prep, you can make it however works best for you! Enjoy, Hungry People!

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