What ingredients do I need to make a Teriyaki Chicken Protein Wrap?

To make a Teriyaki Chicken Protein Wrap, you will need cooked chicken breast (shredded or sliced), teriyaki sauce, whole wheat or spinach wraps, fresh vegetables such as lettuce, bell peppers, and cucumbers, and optional add-ons like avocado or shredded cheese. Using cooked, lean chicken provides a good source of protein, while fresh veggies add vitamins and crunch. You can find teriyaki sauce in most grocery stores or prepare a simple homemade version with soy sauce, honey, garlic, and ginger for fresh flavor.

How many calories and protein are in a Teriyaki Chicken Protein Wrap?

A typical Teriyaki Chicken Protein Wrap contains approximately 300-400 calories and around 30 grams of protein, depending on portion sizes and ingredients used. Lean chicken breast is a high-protein, low-fat option, making this wrap suitable for a balanced meal. Adding whole wheat wraps increases fiber, while vegetables add nutrients with minimal calories. For a precise count, measure your ingredients and use a nutrition calculator.

Can I prepare Teriyaki Chicken Protein Wraps in advance for meal prep?

Yes, Teriyaki Chicken Protein Wraps are meal prep-friendly. You can cook and slice the chicken in advance and store it in the refrigerator for up to 3-4 days. Keep the wraps and fresh vegetables separate until ready to eat to prevent sogginess. Assemble the wrap just before mealtime for the best texture and taste. Storing sauce separately and adding it at serving time also helps maintain freshness.

Are Teriyaki Chicken Protein Wraps suitable for a low-carb diet?

Teriyaki Chicken Protein Wraps can be adapted for low-carb diets by using low-carb or lettuce wraps instead of traditional flour wraps. The main source of carbs usually comes from the wrap and teriyaki sauce, which may contain sugar. Opt for a sugar-free teriyaki sauce or make your own with minimal sweeteners. This adjustment maintains the protein content while reducing carbohydrates to fit low-carb dietary needs.

What are some healthy side dishes to pair with a Teriyaki Chicken Protein Wrap?

Healthy side dishes that complement a Teriyaki Chicken Protein Wrap include steamed or roasted vegetables, a mixed green salad with a light vinaigrette, or a small serving of brown rice or quinoa for added fiber and nutrients. Fresh fruit or a side of edamame are also good options. These sides enhance the meal’s nutritional balance without adding excessive calories, making your meal more satisfying and well-rounded.

Teriyaki Chicken Protein Wrap: 15 Minute Asian Lunch

Ingredients

Scale

1 ½ cups coleslaw mix

½ cup cashews

3 medium green onions (1/4 cup), diagonally cut into 1-inch pieces

1 tablespoon seasoned rice vinegar

1 tablespoon soy sauce

1 tablespoon hoisin sauce

1 tablespoon firmly packed brown sugar

1/4 teaspoon garlic powder

1/4 teaspoon ground ginger

2 tablespoons butter with olive oil and sea salt

1 pound boneless skinless chicken breasts (cut into strips)

4 (10-inch) flour tortillas (warmed)

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Instructions

1-First, prepare all ingredients by washing and slicing the vegetables.

2-Second, cut the chicken into thin strips.

3-Third, heat the pan and cook the chicken for 5-7 minutes.

4-Fourth, add the teriyaki glaze and stir well.

5-Fifth, warm the tortillas.

6-Sixth, assemble by layering the ingredients.

7-Seventh, roll up tightly and serve.

Last Step:

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Notes

🌶️ For added heat, spread sriracha mayo onto the tortillas before adding the chicken mixture.
🥗 Use fresh coleslaw mix and chop nuts just before assembling for best texture.
🍴 Warm tortillas before assembling to make them more pliable and easier to roll.

Author: Brandi Oshea
Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Lunch
Method: Sautéing and Assembling
Cuisine: Asian-inspired

Nutrition

Serving Size: 1 wrap
Calories: 550 kcal
Sodium: 1180 mg
Fat: 22 g
Carbohydrates: 52 g
Fiber: 3 g
Protein: 35 g
Cholesterol: 100 mg