Ladies, if you’re looking for a protein-packed meal that delivers serious flavor without spending hours in the kitchen, have I got a treat for you! These High Protein Spicy Grilled Chicken Wraps have become my absolute go-to for busy weeknights or meal prep Sundays. The first time I made these for my walking group, everyone demanded the recipe before we even finished eating! There’s something magical about the combination of perfectly seasoned grilled chicken, fresh crunchy vegetables, and that amazing spicy sauce all wrapped up in a protein-rich tortilla. Trust me when I say these wraps will revolutionize your lunch game – they’re filling, flavorful, and so satisfying that you won’t be reaching for snacks an hour later!
Table of Contents
Why You’ll Love This Recipe
- Protein powerhouse – each wrap packs 30+ grams of lean protein to keep you energized
- Meal prep champion – components can be prepared ahead for quick assembly throughout the week
- Customizable heat level – easily adjust the spice to suit your personal preference
- Portable perfection – ideal for lunches on-the-go, picnics, or busy weeknight dinners
Ingredients
Chicken breasts – the star protein source; boneless and skinless work best for quick, even cooking
High-protein tortilla wraps – look for options with added protein from whole grains or chickpeas for an extra nutrition boost
Greek yogurt – creates a creamy, tangy base for the sauce while adding significant protein
Hot sauce – brings the heat; choose your favorite variety depending on your spice preference
Lime juice – adds brightness that balances the spice and wakes up all the flavors
Honey – just a touch balances the heat with natural sweetness
Spice blend – a custom mix of chili powder, cumin, garlic powder, paprika, and oregano creates depth of flavor
Bell peppers – add beautiful color, crunch, and vitamin C; use a mix of colors for visual appeal
Red onion – provides a sharp, fresh bite that stands up to the bold flavors
Romaine lettuce – delivers crisp texture and holds up well without wilting
Avocado – contributes healthy fats and creamy texture that complements the spicy elements
Fresh cilantro – brightens everything with its distinctive herbaceous flavor
Cherry tomatoes – burst with sweet juiciness in every bite
Black beans – add extra protein, fiber, and a hearty texture
The full ingredient list with measurements will be available in the recipe card below.
How to Make High Protein Spicy Grilled Chicken Wraps
- Prepare the chicken: In a medium bowl, mix chili powder, cumin, garlic powder, paprika, oregano, salt, and pepper. Drizzle chicken breasts with olive oil then coat thoroughly with the spice mixture, pressing it into the meat. Let marinate for at least 15 minutes, or up to 24 hours in the refrigerator for more flavor.
- Grill to perfection: Preheat grill to medium-high heat (about 400°F). Grill chicken for 5-7 minutes per side until internal temperature reaches 165°F and nice grill marks appear. Remove from heat, let rest for 5 minutes, then slice into thin strips against the grain.
- Make the spicy sauce: In a small bowl, combine Greek yogurt, hot sauce, lime juice, honey, minced garlic, and a pinch of salt. Adjust spice level to your preference by adding more or less hot sauce.
- Prepare the vegetables: Thinly slice bell peppers and red onion. Chop romaine lettuce into thin strips. Slice avocado and halve the cherry tomatoes. Rinse and drain black beans.
- Warm the tortillas: Briefly heat protein-rich tortillas on a dry skillet or in the microwave for 10-15 seconds to make them more pliable.
- Assemble your wraps: Spread a generous spoonful of spicy yogurt sauce down the center of each tortilla. Layer with romaine lettuce, grilled chicken slices, bell peppers, red onion, black beans, avocado slices, and cherry tomatoes. Sprinkle with fresh cilantro.
- Roll like a pro: Fold in the sides of the tortilla, then roll from the bottom up, tucking in the sides as you go to create a secure wrap. If needed, secure with a toothpick or wrap in parchment paper or foil to hold everything together.
Pro Tips for Making the Recipe
After making these wraps weekly for months (they’re that good!), I’ve picked up a few tricks:
For meal prep, store all components separately and assemble just before eating to prevent soggy wraps.
If you’re short on time, use rotisserie chicken tossed with the spice blend instead of grilling your own – still delicious!
For extra flavor and juiciness, let the chicken rest in the marinade overnight in the refrigerator.
Double the spicy yogurt sauce and use it as a vegetable dip or salad dressing throughout the week.
How to Serve
These versatile wraps can be enjoyed in so many ways:
Serve them freshly made for a quick weeknight dinner alongside a simple side salad
Cut them in half on the diagonal for an attractive presentation at casual gatherings
Slice into pinwheels secured with toothpicks for a protein-packed appetizer option
Pack them for lunch with a side of fresh fruit and extra sauce for dipping
For a fun dinner option, set up a wrap bar with all the components and let everyone build their own custom creation
For a lower-carb version, use large lettuce leaves as the wrap instead of tortillas
Make Ahead and Storage
Make Ahead
These wraps are perfect for busy lifestyles! You can grill the chicken and prepare the sauce up to 3 days ahead. Chop vegetables the night before or morning of assembly. Store everything separately in airtight containers in the refrigerator, then assemble just before eating for the best texture and freshness.
Storage
If you’ve already assembled wraps, store them tightly wrapped in parchment paper, then foil, in the refrigerator for up to 24 hours. The tortillas may soften somewhat, but the flavors will still be delicious.
Freezing
While the assembled wraps don’t freeze well, you can absolutely freeze the marinated or cooked chicken for future use! Marinated raw chicken can be frozen for up to 3 months – it will marinate as it thaws. Cooked and sliced chicken can be frozen in portion-sized containers for up to 2 months. Thaw overnight in the refrigerator before using.
FAQs
What are some good high-protein tortilla options, and where can I find them?
There are several excellent high-protein tortilla options available now! Look for wraps labeled as “high-protein,” “protein-enriched,” or “keto-friendly” at most major grocery stores. Brands like Tumaro’s, La Tortilla Factory, Mission Carb Balance, and Flatout Flatbread all make versions with 10-12 grams of protein per tortilla. You’ll typically find these in the bread section or sometimes in the refrigerated section near the deli. If you can’t find specialty protein tortillas, whole wheat tortillas will still provide more protein than white flour varieties. For a completely different option, you can also use a protein-rich flatbread like naan or even a large whole wheat pita pocket.
How can I make these wraps less spicy while still keeping all the flavor?
Heat sensitivity varies widely from person to person, and these wraps can absolutely be adjusted to suit milder palates! Start by reducing the hot sauce in the yogurt mixture by half, or even using just a few drops. You can also swap the hot sauce for a milder option like buffalo sauce or even a smoky BBQ sauce for warmth without much heat. In the chicken spice rub, reduce or omit the chili powder and use smoked paprika instead of regular paprika for smoky flavor without the burn. Adding a bit more honey to the sauce will also help balance any remaining heat. The other spices like cumin, garlic, and oregano provide plenty of flavor without adding spiciness, so you won’t be sacrificing taste when toning down the heat!
Can I make these wraps vegetarian or vegan?
Absolutely! These wraps can easily be adapted for plant-based diets while still maintaining their high-protein profile. For a vegetarian version, substitute the chicken with either extra-firm tofu or tempeh marinated in the same spice blend, then grilled or baked until slightly crispy. You could also use grilled portobello mushrooms for a meaty texture. Keep the Greek yogurt sauce for a vegetarian version, or swap it with a plant-based yogurt for a vegan option. To boost the protein further in the vegan version, add extra black beans or chickpeas, and include hemp seeds or crushed nuts for additional protein and texture. If you’re using store-bought vegan wraps, check that they’re high in protein, as some plant-based options may be lower in protein than their traditional counterparts.
How do I keep my wraps from falling apart or getting soggy?
The dreaded soggy, falling-apart wrap is the nemesis of lunch meal prep! Here are my tried-and-true strategies for perfect wraps every time: First, if making ahead, place a layer of lettuce or other greens down first as a moisture barrier between the tortilla and wet ingredients. Keep the spicy yogurt sauce in a separate container and add it just before eating. For meal prep, pack components separately and assemble just before eating. If you must pre-assemble, wrap tightly in parchment paper first, which absorbs excess moisture, then in foil to hold the shape. When rolling, don’t overstuff (we’re all guilty of this!), fold in the sides first, then roll from the bottom, keeping everything tight. For extra security, wrap the bottom half in parchment or foil and eat from the top down. Slightly warming the tortilla before rolling makes it more pliable and less likely to crack or tear.
High Protein Spicy Grilled Chicken Wraps
Equipment
- Grill or Grill Pan
- Mixing bowls
- Tongs
- Cutting board
- Knife
Ingredients
For the Chicken
- 2 chicken breasts boneless, skinless
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon oregano
- salt and pepper
For the Spicy Yogurt Sauce
- 1/2 cup Greek yogurt
- 1–2 tablespoons hot sauce adjust to taste
- 1 tablespoon lime juice
- 1 teaspoon honey
- 1 clove garlic minced
For the Wrap Assembly
- 4 high-protein tortillas or whole wheat wraps
- 1 red bell pepper thinly sliced
- 1 yellow bell pepper thinly sliced
- 1/2 red onion thinly sliced
- 1 cup romaine lettuce shredded
- 1 avocado sliced
- 1/2 cup cherry tomatoes halved
- 1/2 cup black beans rinsed and drained
- 2 tablespoons fresh cilantro chopped
Instructions
- In a bowl, mix chili powder, cumin, garlic powder, paprika, oregano, salt, and pepper. Drizzle chicken breasts with olive oil and rub with spice mix. Marinate for at least 15 minutes (or up to 24 hours).
- Preheat grill or grill pan to medium-high heat. Grill chicken for 5–7 minutes per side until cooked through (165°F internal temperature). Let rest 5 minutes, then slice thinly.
- In a small bowl, mix Greek yogurt, hot sauce, lime juice, honey, garlic, and a pinch of salt. Adjust heat to taste.
- Thinly slice bell peppers and red onion. Chop romaine, slice avocado, halve tomatoes, and rinse black beans.
- Warm tortillas for 10–15 seconds to make pliable. Spread spicy yogurt sauce down the center.
- Layer with romaine, grilled chicken, bell peppers, onion, beans, avocado, tomatoes, and cilantro.
- Fold in the sides and roll up tightly. Slice in half or wrap in foil for serving or storing.