Recipe description
June 20, 2026
Whole-grain wrap with chicken and yogurt sauce
A fiber-rich wrap supporting gentle digestion and fullness.
High Protein
High Fiber
Fermented Foods
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain wrap and vegetables.
- Includes polyphenol-rich colorful produce for dietary diversity.
- Balanced with lean chicken and yogurt for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Wrap, whole grain
4
piece
Chicken, breast
2
piece
Yoghurt, Greek
1
bowl
Cucumber
0.5
bowl
Lettuce
1
bowl
Lemon juice
2
teaspoon
Oil, olive
1
tablespoon
Garlic
1
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Cook the chicken breast until fully cooked, then let it cool and slice it.
2
Prepare the yogurt sauce by mixing yogurt with salt, pepper, and any desired herbs.
3
Slice the cucumber, green capsicum, and red capsicum into thin strips.
4
Lay the whole grain wraps flat and spread a generous amount of sauce on each.
5
Layer the sliced chicken, cucumber, capsicums, and lettuce on top of the sauce.
6
Roll the wraps tightly, then slice them in half to serve.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
30 g
Protein
45 g
Carbohydrates
9 g
Fiber
6 g
Sugar
15 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What are the key ingredients and their roles?
The whole-grain wrap provides fiber and polyphenols; chicken is lean protein; the yogurt sauce adds creaminess and a gentle gut-friendly dairy note.
How do I make the yogurt sauce?
Mix yogurt with herbs and a pinch of salt; optional lemon juice or garlic can be added; whisk until smooth.
How do I assemble a balanced wrap?
Use a whole-grain wrap, fill with chicken and yogurt sauce, and add colorful vegetables; keep portions sized for one wrap.
Can I prepare this in advance for lunch?
Yes—store the components separately and assemble just before eating to keep the wrap from getting soggy.
How should I store leftovers and how long do they keep?
Refrigerate cooked chicken and the sauce separately for up to 2–3 days; reassemble when ready to eat.
Can I make a vegetarian version?
Substitute plant-based protein or beans; keep the yogurt sauce; ensure the wrap remains fiber-rich.
Is this suitable for gluten-free or dairy-free diets?
As written, it uses a whole-grain wrap (not gluten-free). Use a gluten-free wrap; for dairy-free, use plant-based yogurt or a yogurt alternative.
How can I customize it with more vegetables?
Add bell peppers, spinach, tomatoes, cucumbers, and other colorful veggies to boost plant variety.
How should I heat or serve it warm?
If you want it warm, briefly heat the chicken and warm the wrap a little; keep the yogurt sauce cool or at room temperature.
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