Chicken Pesto Spinach Wraps

One thing I've learned living with Crohn's disease is that anything I can do ahead of time, anything I can prepare for while I am feeling okay, is going to be a lifesaver when I'm not feeling well, or without energy. This is especially true for food preparation.

Meal prep for days when I'm low on energy

I really enjoy eating healthy, home-cooked meals, but rarely during the week do I have the energy to make these along with work and other responsibilities. For me, the way around this conundrum is to do meal prep on a weekend morning while I blast my favorite music or podcast. This is a delicious recipe, and honestly, I feel like it tastes even better when I bake the wraps frozen!

My favorite hack is to double the recipe below and to freeze them in meal-size portions (3-4 wraps each) in ziplock bags. Then, at mealtime, I just grab the bag out of the freezer, spray a cookie sheet with PAM, and bake for 8 minutes. Viola! Home-cooked meals without any thought required! Yum Yum!

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Serves 5 people at 3 wraps per serving

Chicken pesto spinach wrap ingredients

  • 1 package of Egg Roll Wrappers (qt 15) 
  • 1 cup pesto
  • 1 cup of shredded Cheddar Cheese
  • 1 cup of shredded Colby Jack Cheese
  • 2 chicken breasts
  • ½ package of spinach
  • Pam Spray

Instructions to make the wraps:

  1. Begin by dicing chicken breasts.
  2. Next, spray PAM or cooking spray on a medium sized skillet, and cook chicken until it's no longer pink.
  3. In a medium bowl, mix Cheddar Cheese and Colby Jack Cheese together.
  4. Take a package of egg roll wrappers, and lay them out individually on a clean surface. Note: You can do this one at a time, or in small batches if you don’t have enough space for all wrappers at once.
  5. To prepare wraps, spread 1-1.5 teaspoons of pesto on a diagonal across the wrapper, and sprinkle a small handful of cheese mixture over the pesto. Add in 5-7 pieces of diced cooked chicken, top with 3-4 pieces of spinach, and fold according to package directions, using a little bit of water to seal the edges of the wrappers as you go.
  6. Bake wraps on a cookie sheet at 425 degrees for 8 minutes, flipping halfway through to ensure wraps brown on both sides.

Prep Time: 40 minutes

Cook Time: 8 minutes

Meal Prep Note: Wraps can also be prepared and frozen in a gallon size Ziploc bag or airtight container. Wraps can then be cooked one serving at a time to last longer.

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Nutrition facts

Per Serving (3 wraps)

  • calories: 534
  • cholesterol: 78mg
  • dietary fiber: 2.6g
  • potassium: 361mg
  • protein: 30.5g
  • saturated fat: 8g
  • sodium: 869mg
  • total fat: 19.5g
Photograph by Amanda Osowski. All rights reserved. Used with permission.
Do you have any recipe requests? Share them in the comments below! Or, let us know if you tried this recipe and how it turned out!

Disclaimer: Everyone with inflammatory bowel disease is different. We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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