This vegan “chicken” wrap recipe is high protein, delicious and quick & easy to make. It’s the perfect go-to lunch recipe whether you’re looking for a post workout meal or simply a tasty and satisfying plant-based meal idea.
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5 from 15 votes
PinI’ve been loving high protein meals and this one of my favorite go-to high protein recipes. I go through phases of making it every day, that’s how convenient and tasty it is! You can turn this into one giant wrap that, depending on the exact ingredients you use, can have up to 50 grams of plant protein (ideal for anyone strength training or who wants to prioritize high protein meals) or turn it into 2 or even 3-4 smaller wraps. Or, why not turn it into a salad?
Table of Contents
PinWhy You’ll Love This Recipe
- It’s super easy to make
- It’s ready in 20 minutes!
- It’s a high protein recipe
- It’s healthy, tasty and filling
- It’s versatile & can be prepped ahead of time
- It’s the perfect post workout meal
🌿TIP: Craving a salad 🥗 instead? Either omit the wrap and add more greens & a squeeze of fresh lemon 🍋 juice to turn this high protein recipe into a refreshing salad or cut the wrap into smaller pieces and use it the way you would croutons!
High Protein Vegan “Chicken” Wrap – Ingredient Notes & Substitutions
PinAvocado or olive oil: any neutral oil will do!
Onion & Garlic: any kind of onion works (I used red). Instead of onion and garlic, you could also use chopped celery, bell pepper, or any other veggies you desire!
Vegan “Chicken” strips: I personally love vegan “chicken” alternatives because of their texture, versatility & high protein content. If, however, you don’t like it or can’t find it, you can also use: seitan, tempeh, chickpeas, (white) butter beans, or textured vegetable protein (also known as soy curls, you’d just need to rehydrate them beforehand by soaking them in boiling hot broth or water for 15 minutes, then training them).
Spices: cumin, chipotle (optional), sea salt, pepper, smoked paprika, dried thyme (optional). These are some of my go-to spices, but feel free to experiment, omit some and/or add others!
PinTortilla wrap(s): to maximize the protein content, use high protein vegan wraps. Otherwise, you can use any kind of wrap like wheat or, for a gluten-free variation, a corn or almond flour wrap. Note: the wraps I used were quite big, so if you’re making several smaller wraps, be sure to use small or regular sized ones like these high protein wraps.
Unsweetened Vegan Greek yogurt: I use vegan greek yogurt because it’s higher in protein (if it’s soy or pea-based), but any kind of unsweetened dairy-free yogurt will do. You could also use vegan mayonnaise, tahini, or maple mustard.
Mixed greens: any type of lettuce, baby spinach, or arugula works too!
Cherry tomatoes: you can also use chopped bell peppers or even olives.
PinThe Recommended Dietary Allowance (RDA) for protein is0.8 grams of protein per kilogram of body weight. Contrary to common beliefs, it is possible to meet all of your protein recommendations on a plant-based diet, as long as you make sure you plan it well and consume a variety of good quality protein sources.Did you know?
Recommended Equipment
- I used my BEKA non-stick pan for this recipe, which is one of my favorites.
How to Make this High Protein Vegan “Chicken” Wrap
Here’s how to make this recipe, step by step. To easily save or print this recipe, check out the recipe card below.
Step one: sauté the onion
PinHeat the oil in a non stick pan over medium to high heat. Once the pan is hot (depending on the kind of stovetop you’re using, this will take 1-3 minutes), sauté the sliced (or diced) onion for 3 minutes.
Step two: add the garlic, “chicken”, and spices
Pin
PinAdd the garlic, spices, and vegan “chicken” to the pan, stir occasional and cook for 5-7 more minutes. Tip: some vegan “chicken” brands can become a little too dry when cooking. If that’s the case, feel free to add 3 to 4 tablespoons of vegetable broth or water to the pan about 2 minutes after adding the garlic, “chicken”, and spices. Some of the liquid will be absorbed by the “chicken”, making it a little juicier, the rest will evaporate while cooking.
PinNote: If you’re using frozen “chicken” strips, no need to thaw them, but you might need to increase the cooking time by an extra 2 to 3 minutes.
Step three: assemble the wrap
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PinWarm your tortilla (optional), then spread the vegan green yogurt on top. Add the vegan “chicken”, greens, and tomatoes. Wrap and enjoy!
PinHow to Make This High Protein Recipe Gluten-Free
To make this recipe gluten-free, here’s what to adjust and/or look out for:
- Use a vegan “chicken” brand that is gluten-free: to ensure your vegan “chicken” is gluten-free, it needs to be soy or pea-based, not seitan-based (seitan is made from vital wheat gluten). It also needs to be un-breaded. Be sure to double check the ingredient list to ensure there aren’t any hidden ingredients that include gluten. Alternatively, as mentioned in the ingredient notes, you can also use beans.
- Use gluten-free wraps: some popular gluten-free wraps are made from corn (be careful though, some corn tortilla wraps include both corn and wheat), almond flour, cassava flour, chickpea flour, or other gluten-free flour blends.
TIP: some of my favorite gluten-free wraps are the ones the brand SIETE makes.
How to Store This Vegan “Chicken” Wrap
If you’re making these in the morning to enjoy at lunch time, you can simply follow this recipe and then put the wraps in an airtight container. If possible, refrigerate them until you’re ready to eat them. You can also reheat the whole wraps in the microwave for 20-30 seconds to warm them up a little.
If you’re making this for the next day, the yogurt and tomatoes might make the tortilla wrap and greens a bit soggy. Ideally, follow the recipe until right before the assembly, then store the ingredients in airtight containers in the fridge for 1-3 days and assemble right before eating (in which case you can also reheat the vegan “chicken” only).
PinRecipe Tips
- Buy tortilla wraps in bulk and freeze them after opening the package: in order not to have to worry about finishing the package quickly, I like to freeze my tortilla wraps after opening the package. Whenever I need a wrap, I just take one out of the freezer and either place it in the oven for a minute or two. My lazy (and preferred) method, however, when making this high protein wrap recipe, is to simply hold the frozen wrap over the pan as I’m cooking the vegan chicken. About 15-30 seconds on each side is usually enough to completely thaw each frozen tortilla.
- Keep some of the vegan “chicken” for later: if you’re making one extra large or even two medium wraps, you might have some vegan chicken leftover. You can either enjoy it as a side, or keep it in an airtight container in the fridge for later use. It’s a great addition to pasta, stir-fries, or a plate of rice and sautéed veggies.
Frequently Asked Questions
What is vegan chicken made out of?
Vegan chicken can be made out of a variety of ingredients including soy beans (in various forms such as tofu or textured vegetable protein also known as TVP or soy curls), seitan (a plant protein derived from wheat gluten), jackfruit. Note that soy or seitan based vegan chicken alternative are significantly higher in protein than jackfruit.
How healthy is vegan chicken?
Depending on which ingredients are used, vegan chicken can be more or less processed. The more processed forms are higher in saturated fat, but not as high as animal products, making them a healthier alternative. It can also help you meet your protein needs and keep you full longer if you’re using a version that is made with ingredients that are high in protein.
Why is it called vegan “chicken” if it’s not actually chicken?
The simple answer is that it helps those who choose to no longer consume meat for ethical (or other) reasons even though they actually like the taste and/or texture of meat to easily identify an alternative.
Does vegan chicken taste like real chicken?
Yes, some alternatives come extremely close to real chicken, to the point where it’s sometimes hard for people to tell them apart. That said, not all alternatives come as close and some actually prefer alternatives that don’t resemble meat toon closely.
What Makes This Meal High Protein?
The vegan “chicken” is the most protein rich ingredient in this recipe. Additionally, using a high protein wrap and greek-style dairy-free yogurt adds even more plant protein.
More Vegan Recipes You Might Like
If you enjoyed this vegan “chicken” high protein recipe, you might also love this Easy 30-Minute Creamy Vegan Chicken Skillet. Click here or on the image below for the full recipe.
Here are even more tasty plant-based recipes to make:
- Vegan Chickpea Salad Wraps (High Protein Recipe): these are a great alternative if you’re not a fan of vegan “chicken”. They’re made with smashed chickpeas and tons of veggies. The chickpea salad can also be enjoyed on bread or as a high protein side.
- : in the mood for pasta and/or a meal that’s healthy(ish)? May I suggest this easy pesto pasta recipe? It’s one of my favorite quick recipes from my latest cookbook and makes for a perfect weeknight dinner.
- Vegan Jalapeño Popper Grilled Cheese: welcome to comfort food heaven! This grilled cheese, which can be enjoyed by itself or with a cozy soup, combines the best of two worlds: grilled cheese and jalapeño poppers.
- Vegan Mushroom and Jackfruit Tacos: these tacos are made with young jackfruit, which (when cooked right) resemble shredded meat in look and texture.
- Oven-Roasted Umami Potatoes: the ultimate comfort side dish!
- Crispy Pistachio Crusted Fried Oyster Mushrooms: Think chicken nuggets, but vegan and made from mushrooms!
- No Bake Vanilla Coconut Protein Balls (Vegan + Gluten-Free): these protein balls are a delicious snack that’s plant-based, high protein, low carb, and keto-friendly all at once!
- Vegan “Chicken” Noodle Soup (High Protein Recipe): the perfect soup for a cozy night in.
Save, pin, or share this vegan chicken wrap high protein recipe:
PinHigh Protein Vegan “Chicken” Wrap – Recipe Card
Save or print this high protein recipe via the recipe card below and be sure to read the ingredient notes above for any substitution suggestions.
Pin
High Protein Vegan “Chicken” Wrap
5 from 15 votes
This vegan "chicken" wrap recipe is high protein, delicious and quick & easy to make. It's the perfect go-to lunch recipe whether you're looking for a post workout meal or simply a tasty and satisfying plant-based meal idea.
Print Recipe Pin Recipe
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Author: Kim-Julie Hansen
Servings: 2 servings
Calories: 332kcal
Ingredients
For the "Chicken"
- 1 tablespoon avocado or olive oil
- 1 small onion sliced or diced
- 2 garlic cloves minced
- 5.5 ounces vegan chicken strips about 150 grams
- ¼ teaspoon cumin
- ¼ teaspoon chipotle optional
- ¼ teaspoon sea salt or to taste
- ⅛ teaspoon pepper
- ½ teaspoon smoked paprika
- ¼ teaspoon dried thyme optional
To Serve
- 1 extra large Tortilla wrap OR 2 medium wraps OR 4 small wraps, gluten-free if desired
- 2-3 tablespoons unsweetened vegan Greek yogurt about 50g
- 1 cup mixed greens about 30 grams
- 5 cherry tomatoes halved
Instructions
Heat the oil in a non stick pan over medium to high heat. Once the pan is hot (depending on the kind of stovetop you’re using, this will take 1-3 minutes), sauté the sliced (or diced) onion for 3 minutes.
Add the garlic, spices, and vegan “chicken” to the pan, stir occasional and cook for 5-7 more minutes. Tip: some vegan “chicken” brands can become a little too dry when cooking. If that’s the case, feel free to add 3 to 4 tablespoons of vegetable broth or water to the pan about 2 minutes after adding the garlic, “chicken”, and spices. Some of the liquid will be absorbed by the “chicken”, making it a little juicier, the rest will evaporate while cooking.
If you’re using frozen “chicken” strips, no need to thaw them, but you might need to increase the cooking time by an extra 2 to 3 minutes.
Warm your tortilla (optional), then spread the vegan green yogurt on top. Add the vegan “chicken”, greens, and tomatoes. Wrap and enjoy!
Notes
- Instead of vegan “chicken”, you can also use: seitan, tempeh, chickpeas, (white) butter beans, textured vegetable protein (also known as soy curls, you’d just need to rehydrate them beforehand by soaking them in boiling hot broth or water for 15 minutes, then training them).
- Instead of vegan greek yogurt, you can use plain unsweetened vegan yogurt, vegan mayonnaise, tahini, ormaple mustard.
- Usehigh protein wrapsto add even more protein.
- SERVING SIZE NOTE: This recipe makes 2 servings, either as 1 very large wrap cut in half or 2 medium-sized wrap. The nutrition info indicated is per serving, so if you’re eating the the whole large wrap, you’ll need to double the nutrition values. The details are based on the exact kind of vegan chick’n (from The Vegetarian Butcher/De Vegetarische Slager), protein wrap (Smart Wraps from Body&Fit) and Vegan Greek Yogurt (Alpro Soy Greek Style Yogurt) I used.
Nutrition Per Serving
Nutrition Facts
High Protein Vegan "Chicken" Wrap
Amount per Serving
Calories
332
% Daily Value*
Fat
14
g
22
%
Saturated Fat
13
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Sodium
305
mg
13
%
Potassium
238
mg
7
%
Carbohydrates
24
g
8
%
Fiber
11
g
46
%
Sugar
6
g
7
%
Protein
25
g
50
%
Vitamin A
691
IU
14
%
Vitamin C
19
mg
23
%
Calcium
50
mg
5
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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