Solstice High Protein Wrap (Printable)

Vibrant wrap combining grilled chicken, fresh vegetables, hummus, and avocado. Quick, nutritious, and protein-packed meal.

# List of ingredients:

→ Protein

01 - 7 ounces grilled chicken breast, sliced, or 1 cup cooked chickpeas for vegetarian option
02 - 2 tablespoons hummus

→ Vegetables

03 - 1 cup baby spinach
04 - 1/2 red bell pepper, thinly sliced
05 - 1/2 cucumber, julienned
06 - 1 small carrot, grated
07 - 1/4 small red onion, thinly sliced
08 - 1 avocado, sliced

→ Wrap and Extras

09 - 2 large whole wheat or gluten-free wraps
10 - 2 tablespoons crumbled feta cheese, optional
11 - 1 tablespoon toasted pumpkin seeds
12 - Salt and freshly ground black pepper to taste
13 - 1 tablespoon olive oil for drizzling, optional
14 - Juice of 1/2 lemon

# Steps:

01 - Lay out the wraps on a clean work surface.
02 - Spread 1 tablespoon of hummus evenly over each wrap, leaving a 3/4 inch border around the edges.
03 - Arrange spinach, bell pepper, cucumber, carrot, red onion, and avocado in even layers across each wrap.
04 - Top the vegetables with grilled chicken breast slices or cooked chickpeas for the vegetarian option.
05 - Sprinkle feta cheese and pumpkin seeds over the filling. Season with salt, pepper, olive oil, and lemon juice.
06 - Fold in the sides of each wrap and roll tightly away from you, creating a secure cylinder.
07 - Slice each wrap diagonally into two halves and serve immediately.

# Expert Advice:

01 -
  • The perfect balance of protein and complex carbs will keep you fueled for hours without that heavy post-lunch crash I used to experience with sandwiches.
  • You can completely customize the protein source while keeping the same beautiful flavor profile, something my vegetarian sister taught me when we meal prepped together.
02 -
  • Placing the spinach as your first layer creates a moisture barrier that prevents the wrap from getting soggy, even when made hours ahead.
  • Cutting the wrap diagonally not only looks more appealing but actually makes it structurally stronger and less likely to fall apart while eating.
03 -
  • Mash a small portion of the avocado and mix it with the hummus to create a spread that adds creaminess throughout every bite instead of just where the avocado slices happen to be.
  • If making ahead, squeeze extra lemon juice directly onto the avocado and place it in the center away from the wrap to prevent browning overnight.

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