Selfboost / Recipes / Lunch
Chicken & cheese wrap
Juicy chicken, melted cheese and fresh tomato in a warm, toasted wrap. Six everyday ingredients.
A simple lunch
From start to plate
Serving
- Protein
- 47 g
- Carbs
- 38.5 g
- Fat
- 24.4 g
For one serving
What you’ll need
- Large flour tortilla70 g
- Chicken breast · raw, skinless and boneless150 g
- Cheddar · grated30 g
- Tomato60 g
- Romaine lettuce20 g
- Olive oil5 g
Water as needed. Optional herbs, lemon or pepper are not included in the nutrition estimate.
Allergens to check
Milk and wheat (gluten). Check tortilla and cheese labels for additional allergens.
Always check your specific product labels.
Keep it simple
How to make it
Prepare the filling
Rinse and dry the lettuce and tomato. Slice the tomato thinly and tear the lettuce. On a separate board, cut the raw chicken into thin strips. Wash hands and clean the board and utensils after handling raw chicken.
Cook the chicken
Heat the olive oil in a non-stick pan over medium heat. Add the chicken and cook for about 8–10 minutes, turning regularly. Check the thickest pieces with a food thermometer: they must reach 74°C / 165°F. Add a little black pepper if you like, then transfer to a clean plate.
Roll it up
Warm the tortilla briefly in the pan so it bends easily. Place the cheese, hot cooked chicken, tomato and lettuce across the middle, leaving room at the edges. Fold both sides inward, then roll tightly from the bottom.
Toast and eat
Put the wrap seam-side down in the pan over medium-low heat. Toast for about 1–2 minutes per side, until lightly golden and the cheese has melted. A grill pan makes stripes; an ordinary frying pan works too. Cut in half and serve warm.
A useful detail
Choose a large tortilla that can hold the filling; the estimate uses 70 g. Weigh the chicken before cooking. Cooking time varies with strip thickness, so use the temperature check. Tortilla and cheese brands can have different nutrition values.
Make it work for you
A swap. A plan for leftovers.
Mozzarella instead of cheddar
Replace: 30 g cheddar · grated.
Use instead: 30 g whole-milk mozzarella, drained.
Use 30 g of mozzarella in place of cheddar. Drain it well, pat dry and tear or grate into small pieces before adding it with the chicken. Keep the remaining ingredients and chicken temperature check unchanged. Both versions contain milk.
Whole changed recipe · 1 serving
≈ 536 kcal · Protein 46.8 g · Carbs 38.2 g · Fat 21.1 g
Allergens: Milk and wheat (gluten). Check tortilla and cheese labels for additional allergens. Check your product labels.
This is a separate alternative, not a nutritionally identical exchange. The photo and estimate at the top still refer to the original recipe. These numbers include every listed ingredient after this one replacement; optional extras are excluded.
Preparing ahead & keeping leftovers
Best rolled and toasted just before eating. If preparing ahead, keep the cooked chicken and fresh salad separate, refrigerated in covered containers. Follow the cooked-food guidance below and the cheese label. Reheat the chicken only once, until steaming hot throughout (74°C / 165°F), before assembling.
Keep chilled ingredients at 0–5°C and follow their use-by and after-opening instructions. Assembling a meal does not restart an ingredient’s storage time; use the earliest applicable limit.
For cooked leftovers, cool in small portions and refrigerate within 1–2 hours. Use within 48 hours or freeze, unless an ingredient’s instructions require a shorter time. Reheat only once, until steaming hot throughout.
Storage guidance: Food Standards Agency — chilling food. Reviewed 8 October 2026. Texture suggestions are Selfboost’s editorial advice; these recipes have not undergone shelf-life testing.
About these recipes and nutrition estimates
These are simple Selfboost recipe ideas, with one example serving each. Your appetite and energy needs can be different. A varied diet matters across the day and week; every meal does not need to contain every food group.
Calories and nutrients are calculated from the listed ingredient weights using the Food Library’s representative USDA records. Raw, dry, cooked and drained weights are marked separately. All listed oil is included. Optional seasonings and garnishes are excluded. Brands, cooking losses and portion sizes change the result; use a product’s label for its specific values.
Preparation times are estimates and include any ready-cooked ingredients noted in the recipe. Photographs are serving inspiration; follow the ingredient list for the recipe and portion.
Ready ingredient swaps use the same food database and recalculate the whole serving. They are culinary alternatives, not equivalent nutrient or allergy replacements. Collections group existing recipes by preparation and staple ingredients; no local price comparison has been made.
The cooked-chicken, cheese and tortilla combination was informed by NHLBI’s chicken tortilla recipe. Selfboost uses a rolled wrap, different quantities and a frying-pan method. The 74°C / 165°F chicken check comes from FoodSafety.gov, linked below. Sources reviewed 15 October 2026; this particular recipe is an editorial adaptation, not a tested or endorsed NHLBI recipe.
- Food Library data notes — USDA food composition and its limits.
- NHS Eatwell Guide — variety and balance across meals.
- FoodSafety.gov cooking temperatures — chicken, fish and eggs.
- Food Standards Agency food safety guidance — handling and reheating rice.
- Food Standards Agency chilling guidance — refrigerator temperature and cooked leftovers. Ingredient labels may require shorter storage.
- Food Standards Agency reheating guidance — reheat leftovers only once, until steaming hot throughout.
Sources reviewed 8 October 2026. Recipe combinations and serving sizes are Selfboost’s editorial choices, not a prescribed meal plan or an endorsement by these organisations.
Another time, another idea
Keep your next meal easy.
Everyday food. A little more understanding.
General nutrition information and estimates, not individual medical advice.