Here’s a high-protein, nutrient-packed recipe for a Grilled Chicken Wrap with Hummus, Spinach, and Whole-Grain Tortilla
a perfect meal for bodybuilders or anyone needing a quick, balanced, and portable option to fuel muscle growth and recovery!
Ingredients (Serves 1)
- 1 whole-grain tortilla (or low-carb wrap)
- 6 oz (170g) grilled chicken breast (sliced or shredded)
- 2 tbsp hummus (store-bought or homemade)
- 1 cup fresh spinach leaves
- 1/4 cup shredded carrots
- 1/4 cup sliced cucumber
- 1/4 avocado (sliced, optional for healthy fats)
- Optional: 1 tbsp crumbled feta or a drizzle of hot sauce
Instructions
1. Grill the Chicken:
- Season chicken breast with salt, pepper, and optional spices (e.g., garlic powder, paprika).
- 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 or shred.
2. Assemble the Wrap:
- Lay the tortilla flat and spread hummus evenly over the surface.
- Layer spinach, shredded carrots, cucumber, avocado (if using), and grilled chicken.
- Add optional feta or hot sauce for extra flavor.
3. Roll the Wrap:
- Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling.
- Slice in half diagonally for easier eating.
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 and hummus provide essential amino acids for muscle repair and growth.
- Fiber & Nutrients: Spinach, carrots, and cucumber add vitamins (A, C, K) and antioxidants.
- Healthy Fats: Hummus and avocado offer heart-healthy monounsaturated fats.
- Portable & Quick: Perfect for on-the-go fueling or meal prep.
Pro Tips
- Meal Prep: Grill chicken in bulk and store in the fridge for quick wraps all week.
- Boost Protein: Add a hard-boiled egg or extra hummus.
- Lower Carbs: Use a low-carb tortilla or lettuce wrap.
- Extra Flavor: Add roasted red peppers, pickled onions, or a sprinkle of za’atar.
Enjoy this delicious, protein-packed wrap as a post-workout meal or portable lunch! 🌯🍗💪