30 Minute Meal Prep | High Protein Chicken Pesto Wrap

Prepare a high protein meal prep with this delicious chicken pesto wrap recipe in just 30 minutes! Perfect for a quick and healthy lunch option.

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➖ Recipe ➖

Chicken  – 

1 Tbsp (20ml) – Olive Oil 
3 – Large Chicken Breasts, Halved 
1 tsp (4g) – Onion Powder 
1 tsp (4g) – Garlic Powder 
1 1/2 tsp (3g) – Dried Italian Herbs 
1/2 tsp (1g) – Chilli Flakes (Optional)
Salt & Pepper 

Sauce & Fillings – 

2 – Baby Cos (Romaine) Lettuce, Shredded & Washed
120g (4.2oz) – Cherry Tomatoes, Halved or Quartered  
3/4 Cup (180g) – Low Fat Mayonnaise 
2 – Garlic Clove, Minced 
20g (0.7oz) – Parmesan Cheese, Freshly Grated 
1 Tbsp (10g) – Capers, Drained and Chopped 
1 Tbsp (20ml) – Lemon Juice 
1 tsp (10g) – Dijon Mustard
1 tsp (5ml) – Worcestershire Sauce 
Salt and Pepper 
5 – Wraps of Choice 

Pesto – 

5g (0.2oz) – Pine Nuts, Toasted (Use alternative nuts to cut cost)
5g (0.2oz) – Parmigiano Reggiano, Freshly Grated
1-2 – Garlic Clove
2 Cups (40g-1.4oz) – Basil, Picked 
3 Tbsp (60ml) – Extra Virgin Olive Oil
1/2 – Lemon, Juiced 
Extra Virgin Olive Oil To Adjust Consistency
Salt & Pepper

Method – 

1. Place the halved chicken breasts into a bowl and add the seasonings. Mix well to combine. 

2. Heat a pan over medium-high heat, add the olive oil, and sear the chicken for 3 1/2 minutes on each side. Remove, rest, and slice or dice. Set aside. 

3. Add all the pesto ingredients to a blender except the oil and blitz to form a paste. Slowly pour the extra virgin olive oil until you achieve a thick but pourable paste. Check and adjust seasoning to your liking. Add half of the pesto to the chicken and mix to combine. 

4. Place all of the ingredients in a bowl and mix well for the sauce. Season to taste. Add the washed lettuce, cherry tomatoes and avocado to a bowl. Add 2/3 of the sauce and mix to coat. 

5. Spread the remaining sauce and pesto over the wraps. Add the lettuce, cherry tomato, and avocado mix and the pesto chicken. Wrap tightly. Dig in. 

6. The wraps can be served fresh or toasted. They will last four days in the fridge. If you wish to freeze, I recommend freezing the chicken pesto mix on its own and assembling the wrap fresh. Once the dressing is on the lettuce mix, it will start to become soggy. If you freeze the lettuce, the wrap will fall apart, and it’s not worth it. Fresh is best. 

Video, Hosted, Directed and Edited By Jack Ovens