Chicken Pesto Wrap
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28 May 2026
A high protein, low calorie, chicken pesto wrap recipe. An ideal way to fuel your weight loss journey.
Chicken Pesto Wrap
A high protein, low calorie, chicken pesto wrap recipe. An ideal way to fuel your weight loss journey.
Ingredients
Serves 1
Fresh basil leaves
2 handfuls
Fresh spinach or rocket
1 handful
Pine nuts
25 g
Quarter garlic clove, crushed
1 tsp
Extra virgin olive oil
2 tbsp
Juiced lemon
1 half
Freshly grated reduced fat Parmesan cheese or Plant-based alternative
25 g
Sea salt and freshly ground black pepper
to taste
High Protein or wholemeal wrap
1 wrap
Cooked shredded chicken,
80 g
Low-fat cottage cheese,
2 tbsp
Pesto
1 tsp
Iceberg lettuce, shredded
40 g
Method - Prep
For the pesto:
- Blitz: Place the nuts, garlic, basil, and spinach (or rocket) into a food processor or use a stick blender and blitz until a rough paste forms.
- Emulsify: Add the extra virgin olive oil, lemon juice, salt, and pepper. Blend again until the mixture is well combined but still retains some texture. *Add a tbsp of water if you prefer a loose texture.
- Finish: Stir in the grated Parmesan
Store in an airtight container:
- Fridge: 5 to 7 days
- Freezer: 3 to 6 months
Method - Cook
To assemble:
Mix all ingredients in a bowl.
- Pile into the center of the wrap, fold the sides in, and roll into a parcel.
- Air fry or pan-fry on medium heat for 8 minutes until crisp
Tip: The wrap itself is the biggest calorie item, which is worth noting, some high-protein wraps vary quite a bit by brand (anywhere from 120–180 kcal), It’s worth checking the packet for your specific one.
Chicken Pesto Wrap
Follow our chef and wellness expert as she guides you through preparing this delicious chicken and pesto wrap.
About this recipe
This crispy pesto chicken wrap is one of those meals that proves healthy eating doesn’t need to feel restrictive or boring. It’s packed with protein, full of fresh flavour, and takes simple ingredients you probably already have at home and turns them into something that feels satisfying and comforting. The homemade pesto adds a fresh, herby flavour that instantly lifts the wrap, while the finish gives it that crispy texture that makes it feel more like a takeaway-style lunch than a “diet” meal.
One of the biggest benefits of this recipe is how high it is in protein while still staying relatively low in calories. With 46g of protein per wrap, it can help you stay fuller for longer, support muscle maintenance, and make it easier to stick to your goals without constantly feeling hungry. Meals high in protein can also help reduce snacking and cravings throughout the day, which is especially important if you’re trying to build healthier eating habits or lose weight sustainably.
