T9 BMI Check
ENPTES
Lunch

Whole-Grain Chicken or Chickpea Wrap

A whole-grain wrap filled with chicken or chickpeas, vegetables and a light yogurt sauce.

Whole-Grain Chicken or Chickpea Wrap

Ingredients

  • 2 whole-grain wraps
  • 180 g thoroughly cooked chicken or 1 cup cooked chickpeas
  • 1 cup shredded lettuce
  • 1 grated carrot
  • 1 small tomato, chopped
  • 3 tablespoons plain yogurt
  • 1 teaspoon mustard, optional
  • Herbs and black pepper

Preparation

  1. Slice the cooked chicken or lightly mash the chickpeas.
  2. Mix the yogurt with mustard, herbs and pepper.
  3. Place the lettuce, carrot and tomato on the wraps.
  4. Add the chicken or chickpeas.
  5. Add the yogurt sauce.
  6. Fold and serve.

Optional substitution: Use tofu or another cooked legume.

Why it fits: Combines vegetables, a protein source and a higher-fibre wrap.

Food-safety note: Chicken must be thoroughly cooked and handled separately from ready-to-eat ingredients.

Allergen note: May contain gluten, dairy, mustard or soy.

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Prep: approximately 15 minutes · Serves: 2

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Prep: approximately 25 minutes when cooked rice is available · Serves: 1

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How this content is maintained

T9 BMI Check is an educational resource for adults. This recipe is original and was not copied from another website. It is part of the healthy recipes collection, which lists the full sources this content was researched against and is not affiliated with or endorsed by those organizations.

Prepared and maintained by T9 BMI Check

Last reviewed against the cited sources: July 17, 2026