Chicken Pizza Rolls (Wraps)

Easy, High-Protein Meal Prep That Feels Like a Cheat Meal

If you’re tired of bland chicken meal prep, these Chicken Pizza Rolls are about to fix that. They’re simple, high in protein, freezer-friendly, and taste like comfort food—without the guilt. Perfect for bulk meal prep, weeknight dinners, or a fast grab-and-go lunch that actually hits the spot.

Ingredients (Family Size Recipe)

Double or triple for bulk cooking.

• 2 lbs chicken breast

• 250 g pizza sauce

• 200 g shredded reduced-fat cheese (your favourite blend)

• Pizza toppings of choice: mushrooms, black olives, hot peppers, bell peppers, etc.

• Large or medium tortillas (depending on portion size or for kids)

Cooking Instructions

Option 1: Shredded Chicken

1. Add chicken to a slow cooker or Instant Pot with a bit of water.

2. Cook according to your machine’s settings.

3. Shred with a fork or hand mixer.

4. Season with Italian seasoning, garlic powder, or onion powder.

Option 2: Grilled Chicken

1. Slice chicken breasts in half or butterfly them so they’re thin.

2. Grill over medium heat for 2–3 minutes per side (don’t overcook—dry chicken ruins everything).

3. Season with Italian seasoning, garlic, or onion powder, dice.

Assemble:

1. Lay out tortillas.

2. Add a layer of pizza sauce, shredded cheese, chicken, and your chosen toppings.

3. Roll tightly into wraps.

To Seal: Sear each wrap in a hot frying pan for 1–2 minutes per side or use a panini press until lightly crisped. Or Air Fry at 375 degrees for 7-9 minutes.

Storage & Meal Prep Tips

• Refrigerate: Store in airtight containers for up to 4 days.

• Freeze: Wrap each roll in foil or parchment and place in a freezer-safe bag. Keeps up to 3 months.

• Reheat: From fridge—microwave or air fry until hot. From freezer—thaw overnight, then reheat.

For bulk meal prep, assemble all your rolls, sear them, and freeze individually. They reheat perfectly for a high-protein lunch or dinner that feels like takeout.

Quick & Easy Meal Ideas

These Chicken Pizza Rolls are super flexible—you can switch up your carb base, toppings, or cheeses and still get that pizza fix.

• Wraps – quick and portable.

• Open-Faced Sandwiches – on bagels or English muffins.

• Baked Potato Toppers – over baked potatoes or sweet potatoes.

• Pizza Bowls – skip the wrap, serve with rice, quinoa, or veggies.

Macros: per wrap (using a large size, regular tortilla)

Cals 477 | P 46g | C (net) 36g | F 15g

(100g chicken, 1/4c sauce, 30g cheese, 20g mushrooms, 16g black olives)

PrepWise Tip:

If you want your meal prep to stay interesting, prep a few variations in one batch—BBQ chicken pizza, spicy buffalo, or Mediterranean-style toppings. It’s the same base recipe, just remixed.

These Chicken Pizza Rolls are a high-protein meal prep favorite—easy to make, freezer-friendly, and are great for busy nights or grab-and-go lunches.