Zesty Parmesan Chicken Protein Wrap
A high-protein wrap featuring savory roasted chicken breast with a creamy herb dressing and fresh vegetables.
Prep
10 min
Cook
20 min
Total
30 min
Makes about
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven or air fryer to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven or air fryer to…
- 01
Preheat your oven or air fryer to…
Preheat your oven or air fryer to 400°F (200°C).
Tap card to mark done - 02
Toss the chicken with chili flakes
In a bowl, toss the chicken with chili flakes, parsley, salt, pepper, paprika powder, and garlic powder. Roast for 12-15 minutes or until fully cooked.
Look for: fully cooked
Tap card to mark done - 03
Prepare the sauce
While the chicken cooks, prepare the sauce: melt the butter in a small pan over low heat, whisk in the skimmed milk, light cream cheese, garlic powder, and italian herbs until smooth and thickened.
Look for: smooth and thickened
Tap card to mark done - 04
Warm the high protein wrap slightly in…
Warm the high protein wrap slightly in a pan or microwave.
Tap card to mark done - 05
Spread the sauce over the wrap
Spread the sauce over the wrap, then top with the roasted chicken, parmesan cheese, lettuce, tomato, and onion.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Roll tightly and serve immediately
Roll tightly and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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