Nut-Free Healthy Whole Meal Wrap

Discover the ultimate lunch or light dinner option with this Nut-Free Healthy Whole Meal Wrap, a perfect blend of wholesome ingredients and vibrant flavors. Packed with tender, seasoned chicken strips, crisp veggies like red bell pepper, cucumber, and carrot, and a creamy layer of hummus, all wrapped in nutritious whole grain tortillas, this recipe is both satisfying and diet-friendly. With a quick prep time of just 20 minutes and free from any nuts, it’s an ideal choice for those with dietary restrictions or looking for a balanced, high-protein meal on the go. Fresh spinach and a touch of lemon juice add a refreshing twist, while simple pantry spices like garlic powder and black pepper enhance every bite. Serve these wraps as a healthy family meal, a meal prep option, or a portable lunch packed full of flavor and nutrients!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Whole grain tortillas
• 400 grams Chicken breast
• 2 tablespoons Olive oil
• 1 large Red bell pepper
• 1 small Cucumber
• 1 medium Carrot
• 80 grams Spinach leaves
• 120 grams Hummus
• 1 tablespoon Lemon juice
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 1 teaspoon Garlic powder

Directions

Step 1

Begin by preparing the chicken. Cut the chicken breast into thin strips.

Step 2

In a mixing bowl, combine the chicken strips with 1 tablespoon of olive oil, lemon juice, salt, black pepper, and garlic powder. Stir to coat the chicken evenly.

Step 3

Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.

Step 4

Once the skillet is hot, add the seasoned chicken strips and cook for approximately 5-7 minutes or until the chicken is fully cooked and golden brown. Stir occasionally to ensure even cooking.

Step 5

While the chicken cooks, prepare the vegetables: slice the red bell pepper and cucumber into thin strips, and grate the carrot.

Step 6

Once the chicken is done, remove it from the heat and let it cool slightly.

Step 7

Lay out the whole grain tortillas on a clean surface. Spread about 30 grams of hummus evenly over each tortilla, leaving a small border at the edges.

Step 8

Place an even layer of spinach leaves on top of the hummus on each wrap.

Step 9

Distribute the cooked chicken strips evenly onto each tortilla, followed by the sliced red bell pepper, cucumber, and grated carrot.

Step 10

Carefully fold in the sides of each tortilla and roll it up tightly to form a wrap.

Step 11

Cut each wrap in half, if desired, and serve immediately.

Nutrition Facts

Serving size	1165.4 grams (1165.4g)

Amount per serving	% Daily Value*
Calories	1721

Total Fat 76.00g	97%
Saturated Fat 12.70g	64%
Polyunsaturated Fat 13.60g
Cholesterol 344mg	115%
Sodium 5108mg	222%
Total Carbohydrate 131.00g	48%
Dietary Fiber 26.70g	95%
Total Sugars 14.30g
Protein 142.50g	285%

Vitamin D 0IU	0%
Calcium 401mg	31%
Iron 15mg	83%
Potassium 3005mg	64%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.5%

Protein: 32.1%

Carbs: 29.5%