Healthy Chicken Roll Recipe | High Protein & Low Calorie Meal

When people ask me how to enjoy healthy food without sacrificing taste, my answer is always simple: make your favorite comfort food, but in a smarter way. That’s exactly what this recipe is about — a wholesome chicken roll with a perfect mix of protein, fiber and flavor.

The best part? You won’t feel like you’re “dieting.” You’ll feel satisfied, and happy.

Why Choose a Chicken Roll?

Most of us are constantly juggling between work, family, and fitness goals. That’s where recipes like these shine. A chicken roll is versatile—you can have it for breakfast, lunch, dinner, or even as a post-workout meal. Unlike processed fast food, this homemade version gives you control over the ingredients, ensuring every bite fuels your body the right way.

Ingredients You’ll Need

• 2 whole wheat or multigrain wraps/rotis
• 200 gms chicken breast (boiled and shredded)
• 1 medium onion (sliced)
• 1 small capsicum (sliced)
• 1 carrot (grated)
• 2–3 lettuce leaves
• 2 tbsp hung curd or low-fat yogurt
• ½ tsp black pepper powder
• ½ tsp chili flakes
• ½ tsp oregano
• Salt to taste
• A squeeze of lemon juice

Tip: For a vegetarian alternative, you can swap chicken with paneer or tofu.

Step-by-Step Method

1. Prep the chicken: Boil chicken breast with a pinch of salt, shred it, and keep aside.
2. Mix the filling: In a bowl, combine chicken, onion, capsicum, carrot, salt, black pepper, oregano, chili flakes, and lemon juice.
3. Prepare the base: Warm the wrap/roti slightly to make it pliable.
4. Spread the goodness: Layer hung curd or yogurt evenly for creaminess.
5. Add greens: Place lettuce leaves on top.
6. Add the protein: Add the chicken and veggie mix.
7. Roll it tight: Fold from the bottom, tuck in the sides, and roll away.
   

In just 15 minutes, you have a meal that’s nutritious, tasty, and portable.

Nutritional Values (per roll)

• Calories: 142–155 kcal
• Proteins: 21–26 g
• Fats: 3.5–5 g
• Carbohydrates: 8–12 g
• Dietary Fiber: 3–5 g

Amazing Benefits of a Chicken Roll

• High in protein: Keeps you full for longer and aids muscle recovery.
• Rich in fiber: Supports digestion and gut health.
• Balanced nutrition: A wholesome mix of protein, carbs, and healthy fats.
• Customizable: Can be tailored to your taste and dietary preferences.
• Great for weight management: Low in unhealthy fats and calories when homemade.

Quick Tips to Elevate Your Roll

• Add fermented foods: A spoonful of kimchi can boost gut health.
• Experiment with spreads: Avocado mash or nut butters for healthy fats.
• Go seasonal: Use locally available veggies for better nutrition and freshness.

Something I Always Tell My Clients

I recommend meals that balance macros and are easy to prepare. This chicken roll is an excellent option for busy professionals, fitness enthusiasts, or even kids. To make it even healthier, consider swapping mayo-based spreads with hung curd or hummus—it keeps the roll creamy without adding empty calories.

Pairing It with a Healthier Lifestyle

While recipes like this are a game-changer, they are most effective when paired with an overall healthy routine. For example, mindful eating, regular body movement, and gut-friendly food choices play a huge role in your wellness journey. If you’re curious about the impact of gut health on your overall well-being, check out our detailed guide here: The Wellbeing of Your Gut & it’s importance!

FAQs

Q1: Can I prepare this roll in advance?
Yes! You can prep the filling ahead and refrigerate it. Assemble the roll just before eating to keep the wrap fresh and non-soggy.

Q2: What’s the best vegetarian substitute for chicken?
Paneer or tofu are excellent alternatives. Both are rich in protein and absorb flavors well.

Q3: Is this roll suitable for weight loss?
Absolutely. It’s low in calories and high in protein and fiber, which help in satiety and better portion control.

Q4: Can I use store-bought wraps instead of homemade rotis?
Yes, but always check labels for preservatives and opt for whole wheat or multigrain versions.

Q5: Can I pack this for my child’s tiffin?
Definitely! Kids love rolls. You can make a milder version without chili flakes and add cheese if they prefer.

Final Thoughts

The Healthy Chicken Roll is more than just a recipe—it’s a small step towards nourishing your body with intention. When you eat clean, you’re not just satisfying hunger; you’re giving your body the fuel it needs to thrive.

So the next time hunger strikes, skip the packaged snacks and roll up something that’s just as quick—but infinitely better for you.

Now it’s your turn! Will you try this recipe with chicken, paneer, or tofu? Share your version with us—we’d love to know how you make it your own!