Greek Yogurt Chicken Wrap Recipe (430 Cal, 40g Protein) | Eati

- 160g cooked chicken breast, shredded or sliced - 1 large whole-wheat wrap (about 70g) - 100g nonfat Greek yogurt - 50g cucumber, diced - 50g cherry tomatoes, halved - 20g red onion, diced - Fresh mint or dill - Salt, pepper, lemon juice - Optional: a few olives or feta

1. Mix Greek yogurt with salt, pepper, lemon juice, and mint as a sauce. 2. Warm wrap in microwave 15 seconds to make it pliable. 3. Spread Greek yogurt sauce across the wrap. 4. Layer chicken, cucumber, tomatoes, and red onion. 5. Roll tightly. Slice in half. 6. Log in Eati: 'chicken wrap whole wheat 70g, Greek yogurt 100g, chicken 160g'.

Per serving (estimated): Calories: 430 kcal Protein: 40g Fat: 10g Carbohydrates: 42g Macro split: 37% protein / 21% fat / 39% carbs Protein per 100 calories: 9.3g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Replacing mayo or sour cream with Greek yogurt in a wrap cuts fat in half while adding 10g of extra protein — a swap that simultaneously improves the macro profile and adds probiotic benefit. Macro breakdown (estimated): • 430 calories • 40g protein • 10g fat • 42g carbohydrates Wraps are underrated for muscle gain: A whole-wheat wrap provides 25–30g of complex carbohydrates — enough to restore some glycogen post-workout without pushing total carbs too high. Paired with 40g of protein, this is a portable post-gym meal that requires zero cooking if chicken is prepped.

1. Low-carb (330 cal, 40g protein): use a low-carb tortilla (net 4g carb). 2. Mediterranean (450 cal, 40g protein): add hummus, roasted peppers, feta. 3. Spicy (440 cal, 40g protein): add sriracha or jalapeño.

Pre-cook chicken (4-day shelf life). Pre-mix yogurt sauce (3-day shelf life). Assemble wraps 2 days ahead wrapped in foil — they hold well refrigerated.