Chicken and Veggie Tortilla Roll

Name: Chicken and Veggie Tortilla Roll
Total time: 20 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Wheat tortillas — 70 g; Chicken breast fillet — 160 g; Leaf lettuce — 35 g; Tomatoes — 80 g; Cucumbers — 70 g; Greek yogurt — 50 g; Garlic — 3 g; Sunflower oil — 7 ml; Salt — 2 g; Ground black pepper — 1 g; Paprika — 1 g

A warm tortilla stuffed with grilled chicken, fresh veggies, and a tangy garlic yogurt sauce. A satisfying dinner without heavy dressing.

Time: 20 min
Serving: 544 kcal
Ingredients: ≈ $3.35
Protein: 48 g

Healthy High protein Quick

Ingredients

1 Wheat tortillaspack 240 g ≈ $2.50 70 g
2 Chicken breast filletpack 800 g ≈ $7.23 160 g
3 Leaf lettucepack 150 g ≈ $0.65 35 g
4 Tomatoes≈ $4.67 per kg 80 g
5 Cucumbers≈ $3.67 per kg 70 g
6 Greek yogurtpack 250 g ≈ $1.80 50 g
7 Garlic≈ $10.00 per kg 3 g
8 Sunflower oil 7 ml
9 Salt 2 g
10 Ground black pepper 1 g
11 Paprika 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Slice chicken² breast into thin strips, season with salt, pepper, and a pinch of paprika.
Heat oil in a skillet and sear the chicken² for 5–6 minutes, stirring, until fully cooked and juicy.
Mix Greek⁶ yogurt with grated garlic⁷ and a pinch of salt.
Slice tomato⁴ and cucumber⁵ into rounds, drain excess moisture from the lettuce.
Warm the tortilla on a dry skillet for 20–30 seconds per side.
Spread the yogurt sauce on the tortilla, then layer with lettuce, veggies, and chicken².
Roll tightly and crisp the seam side down for 1 minute in the skillet.

Tips

Why it works: Thin strips of chicken cook in 5-6 minutes and don't have time to dry out. Thick pieces are already browned outside and still pink inside.
Substitutions: Swap the Greek yogurt for 10-15% sour cream in the same amount. You can replace the leaf lettuce with Chinese cabbage, sliced thin.
Common mistakes: A common mistake is adding wet lettuce and vegetables, which makes the tortilla soggy fast. You'll see damp spots and a tearing seam.
Storing and reheating: Keep the filling separate in the fridge for up to 2 days, and assemble the tortilla just before eating. Reheat a finished wrap in a dry pan for 1-2 minutes, but it's better eaten fresh.
Serve with: Serve it for dinner with a simple vegetable salad, or as a quick warm snack after work.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	544 kcal	27%
Protein	48 g	65%
Fat	18 g	26%
Carbs	45 g	17%
Per 100 g	113 kcal

Cost

≈ $3.35per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is chicken breast fillet.