Chicken and Egg Protein Wrap
PakistaniGym & High-ProteinDesi eggsEasy
A whole wheat wrap filled with chicken, egg, salad and yoghurt sauce — a complete gym lunch you can carry anywhere.
Prep time10 min
Cook time5 min
Total time15 min
Servings1
Ingredients
- 1 whole wheat roti or wrap
- 1 boiled egg, sliced
- 80 g grilled chicken, sliced
- 1/4 cup cucumber, sliced
- 1/4 cup onion, sliced
- 2 tbsp plain yoghurt
- 1/2 tsp chaat masala
- 1 tsp lemon juice
- Fresh mint leaves
Method
- Mix yoghurt with chaat masala and lemon juice to make the sauce.
- Warm the roti on a tawa.
- Spread the yoghurt sauce over the roti.
- Layer chicken, egg slices, cucumber and onion.
- Add mint leaves.
- Roll the wrap tightly and tuck in the ends.
- Cut in half and serve immediately.
Nutrition — estimated per serving
Calories (estimate)300 kcal
Protein (estimate)35 g
Fat (estimate)10 g
Carbs (estimate)18 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Nutrition is an estimate only. Make the wrap fresh — a filled wrap goes soggy if kept for hours. Cook chicken fully before slicing. Allergic to eggs or wheat? Use a lettuce leaf wrap and skip the egg. For a cheaper wrap, use chickpeas instead of chicken.