Here’s a high-protein, nutrient-packed recipe for a Grilled Chicken Wrap with Hummus and Spinach
a quick, muscle-friendly meal perfect for bodybuilders or anyone needing a balanced, portable option loaded with protein, fiber, and healthy fats!
Ingredients
- 1 large whole-grain tortilla (or low-carb wrap)
- 6 oz (170g) grilled chicken breast (sliced or shredded)
- 2-3 tbsp hummus (store-bought or homemade)
- 1 cup fresh spinach leaves
- 1/4 cup shredded carrots or sliced cucumbers (optional)
- 1/4 avocado (sliced, optional for healthy fats)
- 1 tsp olive oil or avocado oil (for cooking chicken)
- Seasoning for chicken:
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- Salt and pepper (to taste)
- Optional toppings:
- Hot sauce, lemon juice, or a sprinkle of feta cheese
Instructions
1. Season and Grill the Chicken:
- Rub chicken breast with olive oil, garlic powder, paprika, salt, and pepper.
- Grill or pan-sear over medium heat for 6-8 minutes per side until cooked through (internal temp: 165°F/74°C). Let rest for 5 minutes, then slice thinly.
2. Assemble the Wrap:
- Lay the tortilla flat and spread hummus evenly over the surface.
- Layer spinach, grilled chicken, avocado (if using), and optional veggies like carrots or cucumbers.
- Drizzle with hot sauce or lemon juice for extra flavor.
3. Roll and Serve:
- Fold the sides of the tortilla inward, then roll tightly from the bottom to secure the filling.
- Slice in half diagonally for easy eating, or wrap in foil for on-the-go fuel.
Macros (Approximate)
- Calories: ~350-400 kcal
- Protein: ~40-45g (from chicken and hummus)
- Carbs: ~30-35g (from tortilla and veggies)
- Fats: ~10-12g (from hummus and avocado)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Grilled chicken provides essential amino acids for muscle repair and growth.
- Healthy Fats: Hummus and avocado add monounsaturated fats to support hormone health and recovery.
- Fiber & Nutrients: Spinach and whole-grain tortilla deliver fiber, vitamins (A, K, folate), and complex carbs.
- Portable: Perfect for meal prep or post-workout refueling.
Pro Tips
- Meal Prep: Grill chicken in bulk and store in the fridge for quick wraps all week.
- Lower Carbs: Use a lettuce wrap or low-carb tortilla.
- Boost Protein: Add a scoop of Greek yogurt or a sprinkle of shredded cheese.
- Extra Crunch: Add pickled onions, roasted chickpeas, or bell peppers.
Enjoy this protein-packed wrap as a post-workout meal or grab-and-go lunch! 🌯🍗💪