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High Protein Southwest Chicken Roll-Ups - A Flavor-Packed, Meal-Prep Friendly Favorite

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 cups cooked chicken breast, shredded or diced
  • 1 cup canned black beans, drained and rinsed
  • 1 cup corn kernels (frozen and thawed, or canned and drained)
  • 1 red bell pepper, finely diced
  • 1/2 small red onion, finely diced
  • 1/2 cup plain Greek yogurt (2% or 0%)
  • 1/2 cup shredded reduced-fat cheddar or Monterey Jack
  • 1 tablespoon olive oil (plus more for the pan)
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon kosher salt, plus more to taste
  • Black pepper to taste
  • Juice of 1/2 lime
  • 2 tablespoons chopped fresh cilantro (optional)
  • 4–6 whole wheat or high-protein tortillas (8–10 inches)
  • Optional add-ins: sliced jalapeño, diced avocado (add after cooking), hot sauce

Method
 

  1. Prep the chicken: If starting from raw, season chicken breast with salt and pepper and roast or sauté until cooked through, then shred. Leftover or rotisserie chicken works great.
  2. Sauté the veggies: Warm 1 tablespoon olive oil in a skillet over medium heat. Add red onion and bell pepper. Cook 3–4 minutes until slightly softened. Stir in corn and heat 1–2 minutes.
  3. Build the filling: In a large bowl, combine chicken, sautéed veggies, black beans, Greek yogurt, cheese, chili powder, cumin, smoked paprika, garlic powder, salt, pepper, lime juice, and cilantro. Taste and adjust seasoning.
  4. Warm the tortillas: Briefly heat each tortilla in a dry skillet or the microwave so they’re pliable and won’t crack when rolling.
  5. Assemble: Spoon 1/2 to 3/4 cup of filling across the lower third of a tortilla. Fold the sides inward, then roll up tightly into a burrito-style roll-up. Repeat with remaining tortillas.
  6. Toast the roll-ups: Lightly oil a nonstick skillet and place roll-ups seam-side down over medium heat. Cook 2–3 minutes per side until golden and warmed through, with the cheese melted.
  7. Serve: Slice in half and serve with extra lime wedges, salsa, or a dollop of Greek yogurt. Add avocado or hot sauce if you like more richness or heat.