These high protein chicken wraps are loaded with crispy chicken, smoky bacon, creamy ranch cottage cheese, buttery avocado, juicy heirloom tomatoes and plenty of spinach, all wrapped up in a soft tortilla.
They’re fresh, filling, ridiculously satisfying and honestly one of my favorite meal prep lunches because almost everything can be made ahead.
Some lunches are technically healthy, but they leave you rummaging through the pantry an hour later looking for a snack. This is not one of those lunches.
I love making a batch of these high protein chicken wraps on Sunday, then spending less than five minutes throwing one together during the week. If you’re someone who gets bored of sad desk lunches, this one’s going to become a regular.
Why you’ll love this recipe
- Protein-loaded: High protein chicken wraps are packed with protein without tasting like “health food.”
- The dressing is insanely good: The ranch cottage cheese is creamy, tangy and surprisingly addictive.
- Texture: Crispy chicken and bacon make every bite feel satisfying.
- Ideal for meal prep: Eat it for lunch, all week long.
- Ready in minutes: Once everything is prepped, these high protein chicken wraps are so easy.
- Customizable: Easy to change up with whatever veggies you have in the fridge.
Ingredients
- Breaded chicken strips: They’re just so easy!
- Cottage cheese: Whipped with ranch seasoning for an easy high-protein spread.
- Ranch seasoning: Gives the cottage cheese all that classic ranch flavor without needing bottled dressing.
- Fresh dill: Brightens everything up and makes the ranch taste homemade.
- Bacon: Smoky, salty and essential for that BLT flavor.
- Heirloom tomatoes: Sweet, juicy and worth buying when they’re in season.
- Baby spinach: Adds freshness and extra nutrients without overpowering the wrap.
- Avocado: Creamy, rich and balances the crispy chicken perfectly.
- Flour tortillas: Large burrito-size tortillas make rolling high protein chicken wraps easy.
Refer to the recipe card for the full ingredient list
Tips that matter
- Warm the tortillas: Just for a few seconds before rolling to prevent cracking, is great.
- Crispy chicken: I like to reheat the chicken just before assembling so it stays crispy.
- Crispy bacon: Cook the bacon until extra crisp; it softens slightly once it’s inside the wrap.
- Creamy, fresh avo: Slice the avocado right before serving to keep it fresh.
- Don’t overfill the tortilla: This will make it hard to roll up.
- Toast the wrap: Toast the finished wrap in a dry skillet if you love a crispy exterior on your high protein chicken wraps.
Substitutions and variations
- Different greens: Swap spinach for romaine, butter lettuce or arugula.
- Meat swap: Use turkey bacon if you prefer.
- More crunch: Add sliced cucumber to your high protein chicken wraps.
- Pickles: Throw in pickled onions or pickled jalapenos for a little tang.
- Other cheeses: Add sliced cheddar, provolone or pepper jack cheese.
- Pesto spread: Spread pesto underneath the ranch cottage cheese for another layer of flavor.
- Saucey: Add hot honey or buffalo sauce if you like a little heat.
- Make it a bowl: Turn it into a wrap bowl by serving everything over chopped lettuce instead of a tortilla.
What to serve this with
- Fresh fruit.
- Kettle chips.
- Pasta salad.
- Pickles or kimchi.
- Roasted sweet potato fries.
- Sparkling water or iced tea.
When should I make this?
- Sunday meal prep when you want lunches sorted for the week.
- Busy weekdays when you need something filling in under 10 minutes.
- Summer lunches that don’t require turning the oven back on.
- I love these high protein chicken wraps for road trips or picnics.
- Those days when you want something that feels like takeout but is actually packed with protein.
Make ahead: The ranch cottage cheese, bacon, chicken and vegetables can all be prepped up to four days ahead. Store everything separately and assemble the wraps just before eating.
Store: Keep all of the components in separate airtight containers in the refrigerator. Slice the avocado fresh each day for the best flavor and texture.
Reheat: Reheat the chicken in the oven or air fryer until crispy. Warm the bacon briefly in the microwave, skillet or air fryer before assembling the wrap.
Common mistakes and how to avoid them
- Your wrap falls apart: Don’t overfill these high protein chicken wraps. Fold the sides in before rolling tightly.
- The chicken gets soggy: Always reheat it just before assembling instead of storing it inside the wrap.
- Avocado turns brown: Slice it fresh whenever possible.
- The ranch spread tastes flat: Taste before serving and add another sprinkle of ranch seasoning if needed.
- Tortilla cracks: Warm it for 15–20 seconds first so it’s nice and pliable.
- Bacon loses its crunch: Reheat it for a minute before assembling instead of using it straight from the fridge.
High Protein BLT Ranch Chicken Wraps
Ingredients
- 1 package Nature Raised Farms® Lightly Breaded Chicken Strips
- 8 cooked chicken strips 2 per wrap
- 4 large burrito-size flour tortillas
- 1½ cups cottage cheese
- 2 tbsp ranch seasoning plus more to taste
- 2 tbsp finely chopped fresh dill
- 1 5 oz bag baby spinach
- 2 medium avocados or 1 very large avocado, sliced
- 1 small shallot very thinly sliced
- 8 slices bacon cooked until crispy
- 2 –3 medium heirloom tomatoes sliced
Directions
- Cook the chicken strips according to the package directions until hot and crispy.
- Meanwhile, combine the cottage cheese, ranch seasoning, and chopped dill in a bowl. Lightly whip with a whisk or fork until the curds become smaller but the mixture still has some texture. Taste and add more ranch seasoning if desired.
- Cook the bacon until crispy.
- Lay the tortillas on a clean work surface and spread about ⅓ cup of the ranch cottage cheese over each tortilla.
- Layer each wrap with baby spinach, sliced heirloom tomatoes, thinly sliced shallot, crispy bacon, avocado, and two hot crispy chicken strips.
- Fold in the sides of each tortilla, roll tightly and serve immediately. For a warm, crispy wrap, toast seam-side down in a dry skillet or panini press for 1–2 minutes per side until lightly golden.
The ranch cottage cheese can be made up to 4 days ahead and stored in the refrigerator.
Cook the chicken and bacon ahead of time, then reheat just before assembling for the crispiest texture.
Slice the avocado just before serving to keep it fresh and prevent browning.
Heirloom tomatoes are my favorite during summer, but any ripe tomato works well.
For meal prep, store all of the ingredients separately and assemble the wraps when you’re ready to eat for the freshest texture.
Cook the chicken and bacon ahead of time, then reheat just before assembling for the crispiest texture.
Slice the avocado just before serving to keep it fresh and prevent browning.
Heirloom tomatoes are my favorite during summer, but any ripe tomato works well.
For meal prep, store all of the ingredients separately and assemble the wraps when you’re ready to eat for the freshest texture.
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