Hello, food lovers! If you’re looking for a quick and tasty high-protein lunch that’s sure to keep you fueled for the day, then you’re going to love this Garlic and Herb Chicken Wrap. It’s crispy, savory, and packed with protein – the perfect combination of flavors wrapped in one delicious bite. With the creamy texture of light cream cheese and melted mozzarella, it’s a lunch that’s both satisfying and nutritious. Let me walk you through how to make this simple and amazing wrap that will quickly become a staple in your meal rotation!
Method
Cook the Chicken
Start by heating a non-stick frying pan over medium heat and spraying it with a bit of Frylight or your preferred cooking spray. Once the pan is hot, add the raw chicken breast cubes along with the chopped red onion and minced garlic. Cook the chicken for about 5-7 minutes, stirring occasionally to ensure the chicken is cooked through and the garlic and onions soften nicely. The chicken should be golden brown on the outside and fully cooked in the middle. Make sure you stir every few minutes to ensure that the chicken cooks evenly and doesn’t stick to the pan.
Wilt the Spinach
Once the chicken is cooked through, toss the spinach into the pan with the chicken. Stir the spinach into the mixture and cook for about 1-2 minutes, until the spinach wilts down and softens. The spinach will shrink in size as it cooks, so don’t worry if it looks like a lot initially. Stir everything together until the spinach is well distributed with the chicken and onion mixture.
Make the Filling
After the chicken and spinach have cooked together, transfer the entire mixture into a small bowl. Add the lightest cream cheese, grated mozzarella, salt, pepper, and Italian herbs to the bowl. Use a spoon or spatula to thoroughly mix all of the ingredients together. You want to make sure the cream cheese and mozzarella melt into the chicken and spinach mixture, creating a creamy, cheesy filling that holds together nicely. The texture should be smooth and evenly mixed, with the seasoning and cheese well incorporated throughout.
Assemble the Wrap
Take your wrap of choice and lay it flat on a clean surface. Scoop the chicken, spinach, cream cheese, and mozzarella filling into the center of the wrap, being careful not to overfill it. Once you’ve placed the mixture in the center, fold in the sides of the wrap first. Then, starting from the bottom, roll the wrap tightly, keeping the filling secure inside. Ensure that the edges of the wrap are tucked in well, so the filling doesn’t spill out while you’re frying it.
Toast the Wrap
Spray the same frying pan you used earlier with a little more Frylight. Once the pan is heated, place the wrapped tortilla into the pan, seam side down. Cook the wrap for about 2-3 minutes on each side, or until it turns golden brown and crispy. You may need to gently press down on the wrap with a spatula to ensure it crisps evenly. The goal is to have a perfectly toasted exterior while keeping the creamy filling inside.
Let it Cool
After the wrap has been toasted to your desired level of crispiness, remove it from the pan and place it on a cutting board or plate. Allow the wrap to cool for about 5 minutes to let the filling set a little and prevent any hot filling from spilling out when you cut into it. After a short cooling period, slice the wrap in half, and it’s ready to enjoy!
Necessary Tools
- Non-stick frying pan
- Knife and chopping board
- Small bowl for mixing
- Spatula for flipping
- Measuring spoons or scale
Garlic & Herb Chicken Wrap A Flavor-Packed High-Protein Delight
Cuisine: MediterraneanDifficulty: Easy1
servings10
minutes10
minutes20
minutesIngredients
120g raw chicken breast, cut into small cubes
1 garlic clove, minced
Small handful of red onion, chopped
Handful of spinach
1 wrap (your choice of type)
30g lightest cream cheese
25g grated mozzarella
Salt and pepper to taste
Italian herbs to taste
Frylight or cooking spray for frying
Directions
- Cook the Chicken Start by heating a non-stick frying pan over medium heat. Add a bit of Frylight and sauté the chicken cubes along with the chopped red onion and minced garlic. Cook until the chicken is fully cooked through, about 5-7 minutes. Stir occasionally to make sure it cooks evenly.
- Wilt the Spinach Once the chicken is cooked, toss in the spinach and cook until it wilts down, about 1-2 minutes.
- Make the Filling Transfer the chicken and spinach mix to a small bowl. Add the cream cheese, grated mozzarella, salt, pepper, and Italian herbs. Stir everything together until well combined.
- Assemble the Wrap Lay your wrap flat and scoop the chicken mixture into the center. Fold in the sides of the wrap and roll it up tightly. Make sure the edges are tucked in so that the filling doesn’t spill out during frying.
- Toast the Wrap Spray your pan with some more Frylight and place the wrap in the pan. Cook it for about 2-3 minutes on each side or until the wrap turns golden brown and crispy.
- Let it Cool Once the wrap is crispy and golden, remove it from the pan and let it cool for about 5 minutes before slicing and serving.
Notes
- Don’t overfill the wrap Be careful not to overload the wrap with filling, as it might make it difficult to roll up tightly and could spill out during the toasting process.
- Watch the heat When frying the wrap, keep the heat moderate so it crisps up without burning. A medium heat will give you the perfect golden crunch!
Serving Suggestions
This wrap is perfect on its own, but you can make it even more exciting by pairing it with a side of crunchy veggies or a fresh salad. Want to up the flavor? Try dipping it in a tangy yogurt-based sauce or a zesty salsa.
Fun Fact
Did you know that chicken breast is one of the highest sources of lean protein, making it a great choice for a healthy, muscle-building meal? This Garlic & Herb Chicken Wrap delivers a whopping 53g of protein in one serving!
Conclusion
There you have it – a delicious, high-protein, and easy-to-make Garlic & Herb Chicken Wrap that’s sure to impress at lunchtime. With a perfect balance of creamy, cheesy, and savory flavors, it’s a wrap that’s full of goodness without the guilt. Give it a try next time you’re in the mood for a quick, satisfying meal!
