Print

Easy High School Protein Wrap – Best Grab-and-Go Lunch

high school protein wrap - featured image
Print Recipe

This Easy High School Protein Wrap is the ultimate grab-and-go lunch solution. It packs easily, stays fresh for hours, and has that perfect balance of creamy, crunchy, and savory that makes you actually look forward to lunch.

Ingredients

Scale
  • 1 can (12.5 oz) chunk chicken breast, drained
  • 1/2 cup cottage cheese, divided
  • 1/4 cup plain Greek yogurt
  • 1/4 cup shredded cheddar cheese
  • 1/4 cup finely diced celery
  • 2 tablespoons finely diced red onion
  • 1 tablespoon fresh chopped parsley (or 1 teaspoon dried parsley)
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • Salt to taste
  • 2 large flour tortillas (burrito-sized, about 10 inches)
  • 1 cup fresh spinach leaves
  • 1/2 cup shredded carrots
  • Optional: 1/4 cup diced cucumber

Instructions

  1. Prep the cottage cheese: Scoop out 1/4 cup of the cottage cheese and place it in a small blender or food processor. Blend until completely smooth — about 20 seconds. Set aside.
  2. Flake the chicken: Open the can of chunk chicken breast and drain it well. Press it with the back of a spoon to get excess liquid out. Place it in a medium mixing bowl and use a fork to break it into small, even pieces.
  3. Mix the filling: To the bowl with the chicken, add the blended cottage cheese, the remaining 1/4 cup unblended cottage cheese, Greek yogurt, shredded cheddar, diced celery, red onion, parsley, garlic powder, and black pepper. Stir everything together until well combined. Taste and add salt if needed.
  4. Chill the filling: Cover the bowl and refrigerate for at least 10 minutes to let the flavors meld and firm up the filling.
  5. Warm the tortillas: About 2 minutes before assembling, warm the tortillas one at a time in a dry skillet over medium heat for about 15 seconds per side, or microwave them between damp paper towels for 20 seconds.
  6. Layer the ingredients: Lay a warm tortilla flat on your cutting board. Spread half the spinach leaves in a line down the center, leaving about 2 inches of space at the top and bottom. Spoon half the chicken filling on top and spread evenly. Top with half the shredded carrots and cucumber if using.
  7. Fold the wrap: Fold the bottom edge of the tortilla up over the filling. Fold the sides in toward the center. Then tightly roll the wrap away from you, keeping the sides tucked in. Place seam-side down on a plate.
  8. Wrap and chill (optional but recommended): Wrap each finished wrap tightly in plastic wrap or parchment paper. Refrigerate for at least 30 minutes if time allows to help the wrap hold its shape.

Notes

Don’t overfill the wrap. Drain all wet ingredients well to prevent sogginess. Warm tortillas are essential to prevent cracking. The filling tastes even better on day two or three. For best results, make the night before.

Nutrition

Keywords: high school lunch, protein wrap, grab-and-go lunch, easy lunch recipe, chicken wrap, meal prep, healthy lunch

Find it online: https://dahliadishes.com/easy-high-school-protein-wrap-best-grab-and-go-lunch/