Grilled Chicken Protein Breakfast Wrap
A grilled chicken breakfast wrap with eggs and spinach that packs 45g protein. A muscle-gain breakfast that fuels big workouts.
PROTEIN 45g
CALORIES 520
P:E RATIO 0.8
TIME 25m
YIELD 2
P:E 0.8
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 chicken breasts (6 oz each) 45G PROTEIN
4 large eggs, scrambled 45G PROTEIN
2 cups baby spinach HIGH FIBER
2 large flour tortillas CARB BASE
1/4 cup shredded cheddar FLAVOR
1 tsp garlic powder FLAVOR
1 tbsp olive oil FLAVOR
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate wrapped for up to 2 days.
- Batching: Grill the tortilla just enough to get marks — too long and it cracks.
- Reheat: Microwave 90 seconds or oven at 375°F for 8 minutes.
EXECUTION STEPS
01
THE MACRO PREP
Season chicken with garlic powder, salt, pepper, and olive oil.
02
HIGH HEAT SEAR
Grill over medium-high heat 5-6 minutes per side until 165°F internal.
03
VEGGIE STEAM-SAUTÉ
Let rest, then slice thin.
04
HIGH HEAT SEAR
Warm tortillas on the grill 30 seconds per side.
05
STEP 5
Layer scrambled eggs, sliced chicken, spinach, and cheese in tortillas.
06
STEP 6
Roll up tightly and grill seam-side down for 1 minute to seal.
PRIMARY CATEGORY
EXPLORE MORE Grill ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 2 chicken breasts (6 oz each)
- 4 large eggs, scrambled
- 2 cups baby spinach
- 2 large flour tortillas
- 1/4 cup shredded cheddar
- 1 tsp garlic powder
- 1 tbsp olive oil
- Salt and pepper to taste