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KNOW YOUR: Meal Prep - Healthy Chicken Wraps

This Week's Challenge: Meal Prep

The Starving Chef Blog
KNOW YOUR: Meal Prep - Healthy Chicken Wraps

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Meal prepping is a great way to save money, give yourself more free time and keep track of your calories - and if you're someone like me with random food in your fridge, its a great way to clean out the old to make way for the new. 

The only downside to meal prepping for some people is then you have to eat the same thing every day over and over and over again. I’m one of those people where I seriously hate eating the same thing for more than one sitting. My fiancé can but I seriously cannot stand it. With this method of meal prepping, we both have plenty of options to choose from so that neither of us get bored.

All of this stuff together only cost me $90.78! We both are used to spending about $50 a week on eating lunch, and with meal prepping these wraps, we'll have enough for two people for two work week's worth of lunches.

I made sure to get sale items and store brands whenever I could to save some money. Some of these items I already had in my pantry too, like the sauces, and some of this I won’t use all of just in this application, so in addition to having everything I need for meal prepping, whatever I don’t use, I can save for other recipes.

Check out the recipes below!


Thai Peanut Butter Chicken Wrap

This wrap has a couple extra components that only take a few minutes to prepare, but you can always buy commercial versions of these toppings at the store.


Hummus Chicken


Chipotle Ranch Chicken Wrap


Shredded Buffalo Chicken Wrap


Shredded Carolina BBQ Chicken Wrap


I really hate eating the same thing more than one day in a row. Leftovers are the bane of my existence, which is why I’ve shied away from meal prepping in the past. But with this many options, I’ll have a decent rotation of wraps that I can eat for lunch. I’m splitting these lunches with my finance and from the looks of it, we’ll both be set for the next couple weeks when it comes to tasty lunches.

Don't forget you can customize your bento boxes to YOUR SPECIFIC TASTES! If you don't like pepperjack cheese, get something YOU PERSONALLY PREFER! That's the magic of meal prep, you can make it however works best for you!

Categories: Meal Prep , Know Your Food

Tags: Chicken , Wraps , Know Your Food , Meal Prep

The Starving Chef Blog

KNOW YOUR: Meal Prep - Healthy Chicken Wraps

Prep Time: 3 hours

Cook Time: 25-30 minutes

Makes 10 wraps

GENERAL WRAP INGREDIENTS:

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  • 6 chicken breasts
  • 10-12 wraps, various flavors
  • 2-3 packages romaine lettuce, spinach, and/or sweet butter mix
  • 2-3 packages sliced cheese (pepperjack, harvarti, etc)
  • 1/2 cup blue cheese
  • 1/2 cup feta cheese, split into quarters
  • 1 red onion, (1/2 sliced thin, 1/2 minced)
  • 3-4 mini sweet peppers, sliced
  • 2-3 tablespoons Frank's Red Hot
  • 2-3 tablespoons favorite BBQ sauce
  • 2-3 tablespoons chipotle ranch dressing
  • 3-4 stalks celery, half chopped, half cut for sides
  • 2-3 whole carrots, half chopped, half cut for sides
  • 1-2 jalapeno, sliced and seeds removed
  • 1/4 cup hummus
  • 10-20 pepperoni

Here's How:

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  1. Cook the chicken at 350 F for 25-30 minutes. Let cool. Transfer half of the chicken breasts to a large bowl and use a hand mixer to shread. Slice the remaining chicken into chunks or slices, as preferred.

FOR THAI PEANUT BUTTER SAUCE:

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  • 1/4 cup creamy peanut butter
  • 1 tablespoon rice vinegar
  • 1 tablespoon soy sauce
  • 1/2 tablespoon minced ginger
  • 2-3 tablespoons sriracha
  • 1-2 tablespoons lime juice

Here's How:

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  1. Whisk until completely combined. Keep at room temperature until ready to spread on wraps.

FOR FRIED BEAN THREADS/RICE NOODLES:

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  • 1 serving rice noodles OR bean threads
  • 3-4 tablespoons vegetable oil or olive oil

Here's How:

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  1. Fry in oil over medium high heat until puffed and golden.

ORZO PASTA SALAD:

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  • 1 cup orzo
  • 2 cups water
  • 3-4 tablespoons red onion
  • 3-4 tablespoon carrots, chopped or shredded
  • 2-3 tablespoons parsley
  • 1/4 cup feta cheese
  • 1/2 cup Garlic Expressions or your favorite vinaigrette
  • whole cherry tomatoes, as desired
  • cucumber, chopped, as desired

Here's How:

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  1. Boil the orzo according to the instructions on the package. Rinse and cool completely. Stir in the vinaigrette, parsley and vegetables as desired. Chill until ready to box up.

ROASTED BROCCOLI:

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  • 2-3 lb broccoli florets
  • 3-4 tablespoons olive oil
  • 2-3 tablespoons onion powder
  • salt & pepper, to taste

Here's How:

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  1. Roast for 25 minutes at 450 F until broccoli is tender and beginning to crisp. Cool completely.

FOR SIDES:

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  • red or green grapes
  • clementines or mandrin oranges
  • mini sweet peppers

BUFFALO SHREDDED CHICKEN:

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  • shredded chicken
  • Frank's Red Hot
  • Blue Cheese
  • Butter Lettuce
  • Celery
  • Rosemary olive oil wrap

Here's How:

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  1. Flavor the shredded chicken with Frank's Red Hot sauce as desired. Split the chicken between your desired number of wraps. Top generously with blue cheese, celery and lettuce. Wrap tightly.
  2. PAIR WITH: Red grapes, carrot sticks, celery sticks

BBQ SHREDDED CHICKEN:

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  • shredded chicken
  • havarti cheese
  • spinach
  • sliced red onion
  • sliced jalapeno
  • favorite BBQ sauce(s)
  • spinach wraps

Here's How:

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  1. Flavor the chicken with your BBQ sauce(s). Split chicken between your desired number of wraps. Top with spinach, sliced red onion, jalapeno and wrap tightly.
  2. PAIR WITH: Orzo and roasted broccoli.

THAI PEANUT BUTTER CHICKEN:

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  • sliced chicken
  • peanut butter sauce
  • fried bean threads
  • havarti cheese
  • spring mix salad
  • tomato basil wraps

Here's How:

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  1. Stir together the peanut butter sauce. Fry the bean threads. Cool completely. Assemble the wraps by spreading on a layer of the peanut butter followed by the sliced chicken. Top with the chese, lettuce and bean threads, as desired.
  2. PAIR WITH: Grapes, roasted broccoli

CHIPOTLE RANCH CHICKEN:

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  • sliced/chunky chicken
  • ranch dressing
  • spinach
  • pepperjack cheese
  • pepperoni
  • jalapeno cheddar wrap
  • minced red onion

Here's How:

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  1. Assemble the wraps - do not oversaturate with ranch dressing. Roll tightly.
  2. PAIR WITH: Grapes, orzo salad, roasted broccoli

HUMMUS CHICKEN:

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  • sliced/chunky chicken
  • hummus
  • sliced sweet peppers
  • spinach
  • spring lettuce mix
  • red onion slices
  • feta cheese

Here's How:

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  1. Spread the hummus over the center of the wrap and top with the sliced chicken, peppers, onion, feta cheese, lettuce and spinach. Wrap tightly.
  2. PAIR WITH: Sweet mini peppers, orzo and roasted brococli.

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