Description
Macro-Friendly Southwest Chicken Roll Ups are the answer to that midweek slump when you want something delicious, satisfying, and good for you, all without spending hours in the kitchen. These protein-packed lunch ideas are a simple, roll-up solution that has become a non-negotiable in my meal prep rotation.
Ingredients
Scale
- 2 cups cooked chicken breast, shredded or diced (a rotisserie chicken is a fantastic time-saver here)
- 1/2 cup plain Greek yogurt (adds creaminess and a protein boost)
- 1/4 cup light mayonnaise (or substitute with more Greek yogurt)
- 1 tablespoon taco seasoning (homemade or store-bought)
- 1/2 cup black beans, rinsed and drained
- 1/2 cup corn kernels (fresh, frozen and thawed, or canned)
- 1/4 cup red onion, finely diced
- 1/4 cup bell pepper, any color, finely diced
- 1/4 cup shredded cheddar or Mexican blend cheese
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lime juice
- 4 large low-carb tortilla wraps (or whole wheat tortillas)
- Salt and pepper to taste
Instructions
- Create the Filling: In a large mixing bowl, combine the shredded chicken, Greek yogurt, light mayonnaise, and taco seasoning. Stir until the chicken is evenly coated.
- Add the Veggies and Cheese: Gently fold in the black beans, corn, diced red onion, bell pepper, shredded cheese, cilantro, and lime juice. Season with a pinch of salt and pepper to your liking.
- Assemble the Roll Ups: Lay a tortilla flat on a clean surface. Spoon about 3/4 cup of the chicken mixture onto the lower third of the tortilla, spreading it into an even layer but leaving a small border around the edges. Starting from the bottom, tightly roll the tortilla away from you, applying gentle pressure to keep it compact.
- Slice and Serve: Once rolled, you can enjoy it as a whole wrap, or for perfect pinwheels, wrap it tightly in plastic wrap and refrigerate for at least 30 minutes before slicing into 1-inch pieces.
Notes
These roll-ups are perfect for meal prep and stay fresh in the fridge for up to 4 days. For lower carbs, use lettuce wraps instead of tortillas. They freeze well for up to 2 months when wrapped individually. Serve with salsa, guacamole, or a light ranch dressing for dipping.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No Cook
- Cuisine: Southwest
Nutrition
- Serving Size: 1 roll-up
- Calories: 320
- Sugar: 4g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 75mg