This is my go to lunch wrap! Quick, easy, and super high in plant protein. This recipe is for 1 very large or 2 smaller wraps and is ready in just 20 minutes. You can also add more greens and serve this as a salad (either without the tortilla or by cutting it into smaller strips and mixing it with the other ingredients.) Here’s how to make this wrap.
The prep time is 10 minutes and the cook time is also 10 minutes.
What You’ll Need
For the “Chicken”
- 1 tablespoon avocado or olive oil
- 1 small onion, sliced or diced
- 2 garlic cloves, minced
- 5.5 ounces vegan chicken strips (about 150 grams)
- 1/4 teaspoon cumin
- 1/4 teaspoon chipotle (optional)
- 1/4 teaspoon sea salt, or to taste
- 1/8 teaspoon pepper
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon dried thyme (optional)
- 1 large (or 2 small) wrap(s)
- 2-3 tablespoons unsweetened vegan Greek yogurt (about 50g)
- 1 cup mixed greens (about 30 grams)
- 5 cherry tomatoes, halved
How to Make this High Protein Vegan “Chicken” Wrap
Step one: sauté the onion
Heat the oil in a non stick pan over medium to high heat. Once the pan is hot (depending on the kind of stovetop you’re using, this will take 1-3 minutes), sauté the sliced (or diced) onion for 3 minutes.
Step two: add the garlic, “chicken”, and spices
Add the garlic, spices, and vegan “chicken” to the pan, stir occasional and cook for 5-7 more minutes. Tip: some vegan “chicken” brands can become a little too dry when cooking. If that’s the case, feel free to add 3 to 4 tablespoons of vegetable broth or water to the pan about 2 minutes after adding the garlic, “chicken”, and spices. Some of the liquid will be absorbed by the “chicken”, making it a little juicier, the rest will evaporate while cooking.
If you’re using frozen “chicken” strips, no need to thaw them, but you might need to increase the cooking time by an extra 2 to 3 minutes.
Step three: assemble the wrap
Warm your tortilla (optional), then spread the vegan green yogurt on top. Add the vegan “chicken”, greens, and tomatoes. Wrap and enjoy!
- Instead of vegan “chicken”, you can also use: seitan, tempeh, chickpeas, (white) butter beans, textured vegetable protein (also known as soy curls, you’d just need to rehydrate them beforehand by soaking them in boiling hot broth or water for 15 minutes, then training them).
- Instead of vegan greek yogurt, you can use plain unsweetened vegan yogurt, vegan mayonnaise, tahini, or maple mustard.
- Use high protein wraps to add even more protein.