High Protein Vegan "Chicken" Wrap
This vegan "chicken" wrap recipe is high protein, delicious and quick & easy to make. It's the perfect go-to lunch recipe whether you're looking for a post workout meal or simply a tasty and satisfying plant-based meal idea.
Print Recipe
Pin Recipe
Servings: 2 servings
Ingredients
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
- ¼ teaspoon cumin
- ¼ teaspoon chipotle optional
- ¼ teaspoon sea salt or to taste
- ⅛ teaspoon pepper
- ½ teaspoon smoked paprika
- ¼ teaspoon dried thyme optional
To Serve
- 1 extra large Tortilla wrap OR 2 medium wraps OR 4 small wraps, gluten-free if desired
- 2-3 tablespoons unsweetened vegan Greek yogurt about 50g
- 1 cup mixed greens about 30 grams
- 5 cherry tomatoes halved
Instructions
- 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.
- 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.
- Warm your tortilla (optional), then spread the vegan green yogurt on top. Add the vegan “chicken”, greens, and tomatoes. Wrap and enjoy!
Notes
- 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.
- SERVING SIZE NOTE: This recipe makes 2 servings, either as 1 very large wrap cut in half or 2 medium-sized wrap. The nutrition info indicated is per serving, so if you're eating the the whole large wrap, you'll need to double the nutrition values. The details are based on the exact kind of vegan chick'n (from The Vegetarian Butcher/De Vegetarische Slager), protein wrap (Smart Wraps from Body&Fit) and Vegan Greek Yogurt (Alpro Soy Greek Style Yogurt) I used.
Nutrition Per Serving
Nutrition Facts
High Protein Vegan "Chicken" Wrap
Amount per Serving
Calories
332
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Sodium
305
mg
13
%
Potassium
238
mg
7
%
Carbohydrates
24
g
8
%
Fiber
11
g
46
%
Sugar
6
g
7
%
Protein
25
g
50
%
Vitamin A
691
IU
14
%
Vitamin C
19
mg
23
%
Calcium
50
mg
5
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let me know how it was!