I put together Bruschetta Chicken Pesto Wraps that combine lean chicken, ripe tomatoes and basil pesto into a customizable meal that fits right into my Quick Easy And Healthy Lunch Ideas.
I love these Healthy Bruschetta Chicken Pesto Wraps because they feel like a treat without the guilt. The mix of boneless skinless chicken breasts and bright basil pesto wakes up every bite, and somehow keeps the whole thing tasting fresh and lively.
You might think you know bruschetta but this flips expectations in a good way, the textures keep changing as you eat and you’ll keep wondering how such simple things do so much. They’re perfect as Healthy Lunches For On The Go and they slide right into my Easy Lunch Recipes With Chicken rotation when life gets busy.
Ingredients
- Lean protein that keeps you full, builds muscle, not much carbs.
- Good fiber and complex carbs, more filling than white wraps, slightly nutty.
- Bright, juicy source of vitamin C and lycopene, adds fresh acidity.
- Packed with basil fat from olive oil gives herbaceous punch and richness.
- Soft cheese, mild and creamy, adds protein and calcium, melts nicely.
- Heart healthy monounsaturated fats, boosts flavor and helps absorb nutrients.
- Leafy greens high in iron and fiber, gives color and peppery bite.
- Sharp crunch, low calories, contains quercetin, adds sweet bite when softened.
- Tangy sweet acidity that brightens tomatoes, low calories, deep flavor.
Ingredient Quantities
- 1 lb boneless skinless chicken breasts (about 2 medium)
- 1 tbsp olive oil
- 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- 1 tsp dried Italian seasoning
- 2 cups diced ripe tomatoes (about 3 medium roma or vine tomatoes)
- 1/4 cup finely chopped red onion
- 1 large garlic clove, minced
- 2 tbsp chopped fresh basil
- 1 tbsp balsamic vinegar
- 1 tbsp extra virgin olive oil
- 1/3 cup basil pesto (store bought or homemade)
- 4 large whole wheat tortillas (8 to 10 inch)
- 2 cups baby spinach or arugula
- 4 oz fresh mozzarella, torn or sliced
- Pinch crushed red pepper flakes (optional)
How to Make this
1. Pat chicken dry, place between plastic wrap and pound to an even thickness about 3/4 inch so it cooks evenly. Rub with 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper and 1 tsp dried Italian seasoning.
2. Heat a large skillet over medium-high heat, add the chicken and cook about 5 to 7 minutes per side until golden and internal temp hits 165F or juices run clear. Don’t overcrowd the pan, work in batches if needed. Let chicken rest 5 minutes, then slice or dice.
3. While chicken cooks, make the bruschetta: in a bowl combine 2 cups diced ripe tomatoes, 1/4 cup finely chopped red onion, 1 minced garlic clove, 2 tbsp chopped fresh basil, 1 tbsp balsamic vinegar, 1 tbsp extra virgin olive oil, pinch of salt and pepper and a pinch of crushed red pepper flakes if you want heat. Stir and taste, adjust salt.
4. Warm the tortillas briefly in a dry skillet or microwave for 10 seconds so they’re flexible and less likely to tear. This also helps the wrap fold better.
5. If pesto is firm, warm the 1/3 cup basil pesto a few seconds in the microwave or mix with a tsp of warm water so it spreads easily.
6. Assemble: spread a thin layer of pesto over each of the 4 whole wheat tortillas (divide pesto evenly), then layer about 1/2 cup baby spinach or arugula, some sliced or torn fresh mozzarella (about 1 oz per wrap), and a portion of the sliced/diced chicken.
7. Spoon the tomato-brushchetta mixture over the chicken, press gently, sprinkle extra basil if you like and add more crushed red pepper flakes for kick. Fold the sides in, roll tightly and slice in half.
8. Optional finish: toast the wrapped sandwiches in a hot skillet seam-side down for 1 to 2 minutes per side to warm the cheese and seal them, or eat cold for a lighter lunch. If you’re short on time, shredded rotisserie chicken works great instead of cooking breasts.
Equipment Needed
1. Large cutting board, sturdy for pounding and chopping chicken and tomatoes
2. Sharp chef’s knife, for dicing tomatoes, chopping onion and slicing the cooked chicken
3. Plastic wrap, to cover breasts while you pound them to an even 3/4 inch
4. Meat mallet or heavy rolling pin, for flattening the chicken (use a towel if you dont have one)
5. Large skillet (nonstick or cast iron), for cooking the chicken and optionally toasting the wraps
6. Tongs or a spatula, to flip the chicken and press the wraps when toasting
7. Mixing bowl and spoon, to combine the bruschetta ingredients and adjust seasoning
8. Measuring spoons/cups and a microwave-safe bowl or small skillet, to warm pesto or tortillas briefly; an instant-read thermometer is handy if you have one
FAQ
Healthy Bruschetta Chicken Pesto Wraps For A Nutritious Meal Recipe Substitutions and Variations
- Chicken (1 lb): try sliced turkey breast (same cook method), firm tofu (press, marinate, then pan-sear) or shrimp (quick cook, 2–3 min per side) — they all work, just adjust time
- Basil pesto (1/3 cup): swap with sun-dried tomato pesto, 2 tbsp hummus plus a drizzle of olive oil, or mashed avocado with lemon and minced garlic for a creamier, milder option
- Fresh mozzarella (4 oz): use crumbled feta for a tangy punch, soft goat cheese, or shredded part-skim mozzarella if you want lower fat and easier melting
- Whole wheat tortillas (8–10 inch): substitute spinach or tomato-basil tortillas, whole grain pita or flatbread, or large sturdy lettuce leaves (romaine or butter lettuce) for a low-carb wrap
Pro Tips
– Use a meat thermometer, dont guess by color. Pull the chicken at about 160F and let it rest 5 minutes so carryover heat brings it to 165F. This keeps it juicy not dry, and you wont overcook.
– Thin the pesto with a little olive oil or lemon juice and rub some under the chicken surface if you can. It flavors the meat deeper, so each bite tastes more like pesto not just a smear on the tortilla.
– Salt the diced tomatoes and let them sit 5 to 10 minutes, then drain off the liquid. Use the drained tomatoes on the wrap and save the juice for soup or salad. This stops the wrap from getting soggy.
– Warm the tortillas just enough to make them flexible, then toast the finished wrap seam-side down in a hot skillet for 30 to 60 seconds while pressing lightly. The heat melts the mozzarella and seals the seam so it holds together.
– If youre packing these for lunch, keep the bruschetta in a separate small container or put a barrier like sliced mozzarella or a layer of spinach between the tomatoes and tortilla. Wrap tightly in parchment or foil right before heading out so it doesnt fall apart.
Healthy Bruschetta Chicken Pesto Wraps For A Nutritious Meal Recipe
I put together Bruschetta Chicken Pesto Wraps that combine lean chicken, ripe tomatoes and basil pesto into a customizable meal that fits right into my Quick Easy And Healthy Lunch Ideas.
4
servings
618
kcal
Equipment: 1. Large cutting board, sturdy for pounding and chopping chicken and tomatoes
2. Sharp chef’s knife, for dicing tomatoes, chopping onion and slicing the cooked chicken
3. Plastic wrap, to cover breasts while you pound them to an even 3/4 inch
4. Meat mallet or heavy rolling pin, for flattening the chicken (use a towel if you dont have one)
5. Large skillet (nonstick or cast iron), for cooking the chicken and optionally toasting the wraps
6. Tongs or a spatula, to flip the chicken and press the wraps when toasting
7. Mixing bowl and spoon, to combine the bruschetta ingredients and adjust seasoning
8. Measuring spoons/cups and a microwave-safe bowl or small skillet, to warm pesto or tortillas briefly; an instant-read thermometer is handy if you have one
Ingredients
-
1 lb boneless skinless chicken breasts (about 2 medium)
-
1 tbsp olive oil
-
1/2 tsp kosher salt
-
1/4 tsp freshly ground black pepper
-
1 tsp dried Italian seasoning
-
2 cups diced ripe tomatoes (about 3 medium roma or vine tomatoes)
-
1/4 cup finely chopped red onion
-
1 large garlic clove, minced
-
2 tbsp chopped fresh basil
-
1 tbsp balsamic vinegar
-
1 tbsp extra virgin olive oil
-
1/3 cup basil pesto (store bought or homemade)
-
4 large whole wheat tortillas (8 to 10 inch)
-
2 cups baby spinach or arugula
-
4 oz fresh mozzarella, torn or sliced
-
Pinch crushed red pepper flakes (optional)
Directions
- Pat chicken dry, place between plastic wrap and pound to an even thickness about 3/4 inch so it cooks evenly. Rub with 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper and 1 tsp dried Italian seasoning.
- Heat a large skillet over medium-high heat, add the chicken and cook about 5 to 7 minutes per side until golden and internal temp hits 165F or juices run clear. Don’t overcrowd the pan, work in batches if needed. Let chicken rest 5 minutes, then slice or dice.
- While chicken cooks, make the bruschetta: in a bowl combine 2 cups diced ripe tomatoes, 1/4 cup finely chopped red onion, 1 minced garlic clove, 2 tbsp chopped fresh basil, 1 tbsp balsamic vinegar, 1 tbsp extra virgin olive oil, pinch of salt and pepper and a pinch of crushed red pepper flakes if you want heat. Stir and taste, adjust salt.
- Warm the tortillas briefly in a dry skillet or microwave for 10 seconds so they’re flexible and less likely to tear. This also helps the wrap fold better.
- If pesto is firm, warm the 1/3 cup basil pesto a few seconds in the microwave or mix with a tsp of warm water so it spreads easily.
- Assemble: spread a thin layer of pesto over each of the 4 whole wheat tortillas (divide pesto evenly), then layer about 1/2 cup baby spinach or arugula, some sliced or torn fresh mozzarella (about 1 oz per wrap), and a portion of the sliced/diced chicken.
- Spoon the tomato-brushchetta mixture over the chicken, press gently, sprinkle extra basil if you like and add more crushed red pepper flakes for kick. Fold the sides in, roll tightly and slice in half.
- Optional finish: toast the wrapped sandwiches in a hot skillet seam-side down for 1 to 2 minutes per side to warm the cheese and seal them, or eat cold for a lighter lunch. If you’re short on time, shredded rotisserie chicken works great instead of cooking breasts.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 335g
- Total number of serves: 4
- Calories: 618kcal
- Fat: 40g
- Saturated Fat: 8g
- Trans Fat: 0.1g
- Polyunsaturated: 5g
- Monounsaturated: 20g
- Cholesterol: 116mg
- Sodium: 720mg
- Potassium: 807mg
- Carbohydrates: 30.5g
- Fiber: 8g
- Sugar: 6.5g
- Protein: 51g
- Vitamin A: 2050IU
- Vitamin C: 22mg
- Calcium: 225mg
- Iron: 3.4mg
