🥓 Chicken Bacon Ranch Wrap (High-Protein Meal Prep)

Introduction

This high-protein chicken bacon ranch wrap is creamy, crispy, and packed with flavor—without the heavy calories. It’s the perfect meal prep lunch you’ll actually look forward to eating all week.

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Why You’ll Love This Recipe

• High-protein and filling (35–45g per wrap)
• Meal prep friendly (lasts 3–4 days)
• Uses a guilt-free Greek yogurt ranch
• Crispy, melty, and insanely satisfying
• Way cheaper than eating out

Quick Value

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Servings: 4 wraps
• Cost per serving: ~$2.50–$3.50

Ingredients

Chicken

• 1.25–1.5 lbs boneless skinless chicken breast
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp salt
• ½ tsp pepper

Bacon

• 6–8 strips bacon (cooked crispy)

Wrap

• 4 large tortillas (burrito size)
• 1 cup shredded cheddar or Colby jack cheese

High-Protein Ranch

• ¾ cup plain Greek yogurt
• 2–3 tbsp milk (to thin)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried dill
• ½ tsp salt
• ½ tsp pepper
• 1–2 tsp lemon juice

Fresh

• 1–2 cups shredded romaine or iceberg
• Optional: diced tomatoes, red onion and avocado

How to Make

1. Cook the Chicken

Season chicken evenly and cook in a skillet over medium heat until it reaches 165°F. Let rest, then slice or chop.

Cook until 165°F using a meat thermometer like this one ☝️ (this is the easiest way to avoid dry chicken).

Pro tip: Letting the chicken rest keeps it juicy for better wraps.

2. Cook the Bacon

Cook bacon until crispy, then chop into bite-sized pieces.

3. Make the Ranch

Whisk together Greek yogurt, milk, lemon juice, and seasonings until smooth.

I use this Ninja Mixer☝️to make my sauces and dressings.

Adjust thickness with milk—this should drizzle, not glop.

4. Assemble the Wraps

Layer:

1. Tortilla
2. Chicken
3. Bacon
4. Cheese
5. Ranch drizzle
6. Lettuce

5. Wrap + Toast (Optional but Recommended)

Roll tightly, then toast in a pan or air fryer for 2–3 minutes until golden and crispy.

This step takes it from good → restaurant-level.

Why This Recipe Works

• Greek yogurt gives you that creamy ranch texture without heavy calories
• Bacon adds salt + crunch (key contrast)
• Toasting creates a crispy exterior and melty center
• Balanced macros = actually filling, not just tasty

What to Serve With

• Air fryer sweet potato fries
• Side salad
• Fresh fruit
• Protein shake for extra macros

Storage + Reheat

• Fridge: 3–4 days (wrap in foil)
• Reheat: Air fryer or pan for best texture
• Microwave: Works, but softer

More Recipes You’ll Love

• Southwest Chicken Quinoa Bowl with Chipotle Lime Crema
• Cottage Cheese Pork Chorizo Egg Muffins
• Freezer Breakfast Burritos
• Turkey Taco Skillet
• Garlic Butter Steak Bites with Creamy Parmesan Sauce

Cory Simpson

Chicken Bacon Ranch Wrap (High-Protein)

A high-protein chicken bacon ranch wrap made with a healthy Greek yogurt ranch. Perfect for meal prep lunches.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 wraps

Calories: 750

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

The Wrap

• 1.5 lb chicken breast
• 1 tbsp oliv oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp pepper
• 8 bacon strips
• 4 tortillas large
• 1 cup cheddar cheese shredded
• red onion
• 1 avocado
• 2 cups lettuce shredded
• 1 tomato diced

Ranch

• 1 cup greek yogurt
• 2 tbsp milk to thin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried dill or 1 tbsp fresh dill
• 1/2 tsp salt
• 1/2 tsp pepper
• 2 tsp lemon juice
• 2 tbsp pickle juice

Method

 

1. Season and cook chicken until 165°F. Rest and slice.
2. Cook bacon until crispy, then chop.
3. Mix ranch ingredients until smooth.
4. Assemble wraps with chicken, bacon, cheese, ranch, and lettuce. Optionally add avocado and red onion.
5. Roll tightly and toast if desired.

Nutrition

Calories: 750kcalCarbohydrates: 27gProtein: 58gFat: 45gSaturated Fat: 15gPolyunsaturated Fat: 6gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 170mgSodium: 1908mgPotassium: 1209mgFiber: 5gSugar: 4gVitamin A: 882IUVitamin C: 9mgCalcium: 345mgIron: 3mg

Notes

• Adjust ranch thickness with milk
• If you are packing this for lunch, pack the ingredients separate from the wrap and assemble when you’re ready to eat to prevent sogginess.

Tried this recipe?

Let us know how it was!