Chicken Roll or Wrap
This chicken roll or wrap is a high-protein lunch option that comes together in 5 minutes with no cooking required. It's filling, fresh, and works just as well packed for work as it does eaten at home.
Serves
1
Prep time
5 minutes
Cooking time
0
Looking for more high-protein chicken sandwiches you can make fast? Try my BBQ Chicken Sandwich with Tahini Yoghurt Sauce or my High Protein Chicken Pesto Sandwich.
Helpful Tips
Storage
- Best eaten fresh
- To make ahead: keep the sauce separate and store all components in the fridge. Assemble just before eating.
- Keeps up to 2 days in the fridge (components stored separately).
- Avoid pre-assembling with tomato or avocado - they'll make the bread soggy and the avocado will brown.
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Substitutions
- White roll → gluten-free bread or a gluten-free wrap to make it GF
- Mayonnaise or aioli → hummus or smashed avocado for a dairy-free sauce
Serving Suggestions
Works well alongside a piece of fruit for a complete, balanced lunch.
Helpful Tips
Storage
- Best eaten fresh
- To make ahead: keep the sauce separate and store all components in the fridge. Assemble just before eating.
- Keeps up to 2 days in the fridge (components stored separately).
- Avoid pre-assembling with tomato or avocado - they'll make the bread soggy and the avocado will brown.
Substitutions
- White roll → gluten-free bread or a gluten-free wrap to make it GF
- Mayonnaise or aioli → hummus or smashed avocado for a dairy-free sauce
Serving Suggestions
Works well alongside a piece of fruit for a complete, balanced lunch.
Ingredients
The Base — choose one:
- 1 large white bread roll
- 1 large flour tortilla wrap
The Chicken:
- 150g store bought rotisserie chicken or cooked chicken breast, hand-pulled or thickly sliced
- Squeeze of lemon juice, pinch of salt and pepper (recommended for plain cooked breast)
The Fillings:
- 2–3 leaves cos or iceberg lettuce
- 2–3 slices ripe tomato
- 5–6 slices Lebanese cucumber
- ½ avocado, sliced
- 1–2 slices cheddar or Swiss cheese (optional)
The Sauce — choose one:
- Whole-egg mayonnaise
- Hummus (better in a wrap — pairs well with avocado)
- Dijon or seeded mustard (best in a roll with cheese)
Nutritional Information
(
per serving, based on
1 serving
)
Nutrient
Amount
Calories
580
kcal
Protein
38
g
Carbohydrates
42
g
Fat
22
g
Fibre
5
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
For the roll:
- Slice the roll in half and spread your sauce generously on both cut sides.
- Layer in this order: lettuce, tomato, cucumber, cheese (if using), chicken, avocado. The lettuce goes down first to stop the bread getting soggy.
- Season with a pinch of salt and pepper if your chicken is plain. Press the roll together firmly and eat straight away.
For the wrap:
- Lay the tortilla flat on a clean surface. Spread your sauce down the centre, leaving about 5cm clear at the bottom and sides.
- Layer ingredients in a compact line down the middle: lettuce, tomato, cucumber, cheese (if using), chicken, avocado.
- Season with salt and pepper if needed. Fold in both sides, then roll from the bottom up, pulling the filling back gently as you go to keep it tight.
- Slice in half on the diagonal. Toast in a sandwich press if you like.
Ingredients
The Base — choose one:
- 1 large white bread roll
- 1 large flour tortilla wrap
The Chicken:
- 150g store bought rotisserie chicken or cooked chicken breast, hand-pulled or thickly sliced
- Squeeze of lemon juice, pinch of salt and pepper (recommended for plain cooked breast)
The Fillings:
- 2–3 leaves cos or iceberg lettuce
- 2–3 slices ripe tomato
- 5–6 slices Lebanese cucumber
- ½ avocado, sliced
- 1–2 slices cheddar or Swiss cheese (optional)
The Sauce — choose one:
- Whole-egg mayonnaise
- Hummus (better in a wrap — pairs well with avocado)
- Dijon or seeded mustard (best in a roll with cheese)
Nutritional Information
(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
580
kcal
Protein
38
g
Carbohydrates
42
g
Fat
22
g
Fibre
5
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
For the roll:
- Slice the roll in half and spread your sauce generously on both cut sides.
- Layer in this order: lettuce, tomato, cucumber, cheese (if using), chicken, avocado. The lettuce goes down first to stop the bread getting soggy.
- Season with a pinch of salt and pepper if your chicken is plain. Press the roll together firmly and eat straight away.
For the wrap:
- Lay the tortilla flat on a clean surface. Spread your sauce down the centre, leaving about 5cm clear at the bottom and sides.
- Layer ingredients in a compact line down the middle: lettuce, tomato, cucumber, cheese (if using), chicken, avocado.
- Season with salt and pepper if needed. Fold in both sides, then roll from the bottom up, pulling the filling back gently as you go to keep it tight.
- Slice in half on the diagonal. Toast in a sandwich press if you like.
Watch How to Make It
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