Low carb chicken gyros wrap – a protein meal with 55g protein

If you love a delicious chicken gyros but want a healthier, lower carbohydrate alternative to traditional wraps, this low carb chicken gyros wrap is about to become a new favourite!

Packed with juicy, flavourful chicken, a homemade zucchini and carrot wrap, fresh salad and a creamy garlic yoghurt sauce, this recipe delivers all the delicious Mediterranean-inspired flavours without the traditional bread wrap.

And the best part? With approximately 55g of protein and just 10g of carbohydrates per serve, it's a fantastic option for anyone looking to increase their protein intake, enjoy satisfying meals or incorporate more vegetables into their diet.

At Zing Wellbeing, we believe healthy eating should be delicious, nutritious and enjoyable - and this recipe ticks all the boxes and you can get this recipe and over 2,000 more in the Zing Wellbeing app

Why you'll love this low carb chicken gyros recipe

Traditional chicken gyros are often served in pita bread, but this healthier version swaps the bread for a homemade vegetable-based wrap using zucchini, carrot, eggs and cheese.

The result is a delicious, savoury wrap that's packed with flavour and nutrients.

Here's why we love it:

• High in protein: Approximately 55g per serve to help support muscle maintenance, recovery and fullness.

• Lower in carbohydrates: A great alternative to traditional bread-based wraps.

• Packed with vegetables: Zucchini, carrot, tomato, onion and salad greens add valuable nutrients.

• Naturally gluten free: Made without wheat flour, although always check packaged ingredient labels.

• Perfect for lunch or dinner: A satisfying meal that doesn't leave you feeling deprived.

• Mediterranean-inspired flavours: Juicy chicken, garlic, dill and Greek yoghurt create a delicious combination.

Low carb chicken gyros wrap recipe

Serves: 2

Preparation time: Approximately 15 minutes, plus 30 minutes marinating

Cooking time: Approximately 30–40 minutes

Ingredients

For the homemade zucchini wrap

• 1 zucchini, grated

• 1 carrot, grated

• 1 tsp garlic powder

• 100g grated cheese

• 3 eggs

• Salt and pepper, to taste

For the chicken marinade

• 250g chicken breast, sliced

• 50g Greek yoghurt

• ¼ cup grated parmesan

• 2 tsp sriracha, or preferred chilli sauce

• Salt and pepper, to taste

For the garlic yoghurt sauce and filling

• ¼ cup Greek yoghurt

• 1 tsp fresh dill, chopped

• 1 garlic clove, minced

• 1 tomato, sliced

• Mixed salad greens

• ½ red onion, thinly sliced

For cooking

• 1 tbsp olive oil

How to make low carb chicken gyros wraps

Step 1: Prepare the zucchini wrap

Preheat your oven to 200°C.

Grate the zucchini and carrot, then use a clean kitchen towel to squeeze out as much excess moisture as possible. This is an important step to help prevent the wrap from becoming soggy.

Transfer the grated vegetables to a large bowl and add the eggs, grated cheese, garlic powder, salt and black pepper.

Mix until everything is well combined.

Line a baking tray with baking paper and spread the mixture into an even, thin rectangular layer.

Bake for approximately 25–30 minutes, or until golden and set.

Remove from the oven and allow to cool slightly before handling.

Step 2: Marinate the chicken

Place the sliced chicken breast in a bowl.

Add the Greek yoghurt, parmesan, sriracha, salt and pepper.

Mix well to coat the chicken evenly, then refrigerate and marinate for approximately 30 minutes.

Step 3: Cook the chicken

Heat the olive oil in a frying pan over medium heat.

Add the marinated chicken and cook for approximately 5–7 minutes, or until golden and cooked through. Cooking time will depend on the thickness of the chicken pieces.

Ensure the chicken reaches an internal temperature of 75°C.

Step 4: Make the creamy garlic yoghurt sauce

In a small bowl, combine the Greek yoghurt, chopped fresh dill and minced garlic.

Season with salt and pepper and mix until smooth.

Step 5: Assemble your chicken gyros wrap

Carefully transfer the cooled zucchini wrap onto a clean surface and divide into two portions.

Spread the garlic yoghurt sauce over each portion.

Add the salad greens, sliced tomato, red onion and cooked chicken.

Roll carefully, slice and enjoy!

Nutrition information

Approximate nutrition per serve, based on the supplied recipe estimates:

Nutrient	Per serve
Calories	540
Protein	55g
Carbohydrates	10g
Fat	30g
Fibre	4g

Nutrition values are estimates and may vary depending on ingredient brands, quantities and portion sizes. The figures should be recalculated before publication.

Health benefits of this high protein chicken wrap

This low carb chicken gyros wrap isn't just delicious — it's packed with ingredients that provide important nutrients for overall health and wellbeing.

1. High protein to support muscle health and keep you fuller for longer

Chicken breast, eggs, Greek yoghurt, cheese and parmesan are all excellent sources of protein.

Protein is particularly important for women as they get older, especially during perimenopause and menopause, when maintaining muscle mass becomes increasingly important.

Eating adequate protein can help:

• Support muscle maintenance and repair

• Promote fullness and satisfaction after meals

• Support recovery following exercise

• Contribute to healthy bones

• Support overall health and wellbeing

With a substantial amount of protein per serve, this recipe is an excellent way to work towards your daily protein needs.

2. Contains ingredients that support gut health

Greek yoghurt can provide live cultures that may support a healthy gut microbiome, depending on the product used.

Meanwhile, zucchini, carrot, onion, tomato and salad greens provide dietary fibre and plant compounds that contribute to digestive health.

Eating a variety of plant foods is one of the best ways to support a diverse gut microbiome.

3. Provides nutrients for strong bones

Calcium is particularly important for women, especially as oestrogen levels decline during menopause.

The cheese, parmesan and Greek yoghurt in this recipe provide calcium, while eggs and dairy foods also contribute other nutrients, including phosphorus and vitamin B12.

These nutrients play important roles in maintaining healthy bones and normal body function.

4. Packed with vitamins and antioxidants

The colourful vegetables in this recipe offer more than just flavour.

• Zucchini: Provides vitamin C, potassium and beneficial plant compounds.

• Carrot: Rich in beta-carotene, which the body can convert into vitamin A.

• Tomato: Contains lycopene, an antioxidant associated with a range of health benefits.

• Red onion: Provides plant compounds, including quercetin.

• Salad greens: Contribute vitamins, minerals and dietary fibre.

• Garlic: Contains naturally occurring sulphur compounds.

Including a variety of vegetables in your meals helps support a balanced, nutrient-rich diet.

5. A satisfying lower carb alternative

If you're looking to reduce your intake of refined carbohydrates or simply enjoy more vegetables, swapping a traditional bread wrap for a homemade zucchini-based wrap is a delicious option.

Importantly, you don't need to eliminate carbohydrates to eat healthily or manage your weight.

At Zing Wellbeing, we encourage a balanced approach to nutrition that focuses on whole foods, adequate protein, fibre and meals you genuinely enjoy.

Tips for making the perfect zucchini wrap

Remove excess moisture. Squeezing the grated zucchini and carrot thoroughly is essential for a firmer wrap.

Spread the mixture evenly. A thin, even layer will cook more consistently and be easier to roll.

Allow the wrap to cool. Letting it cool slightly before assembling helps it hold together.

Use thick Greek yoghurt. This creates a creamier sauce and helps prevent the filling from becoming watery.

Adjust the spice level. Add more or less sriracha depending on your preference.

Can you meal prep these chicken gyros wraps?

Absolutely!

You can prepare the zucchini wrap and chicken ahead of time and store them separately in airtight containers in the refrigerator.

For best results, assemble the wraps just before eating to prevent the vegetables and sauce from making the wrap soggy.

Refrigerate cooked chicken promptly and use within 3–4 days, or freeze for longer storage.

 

More healthy high protein recipes with Zing Wellbeing

If you love this low carb chicken gyros wrap, you'll love the thousands of delicious, healthy recipes available through the Zing Wellbeing app.

Our approach to nutrition focuses on real food, balanced meals and helping women feel their best — without restrictive dieting or complicated meal preparation.

Inside Zing Wellbeing, you'll discover:

• Over 2,000 delicious recipes

• More than 100 nutritionist-designed meal plans

• Customisable meal plans to suit your preferences

• High protein, low carb and gut-friendly meal ideas

• Fitness programs for all levels

• Wellness and progress trackers

• Expert coaching and support for women's health

Whether your goal is to improve your nutrition, increase your protein intake, support your gut health or simply feel healthier and stronger, we're here to help.

Discover a healthier, happier you with Zing Wellbeing.

Explore Zing Wellbeing

Frequently asked questions

Are chicken gyros wraps healthy?

Chicken gyros wraps can be a nutritious, balanced meal when made with lean chicken, vegetables and a yoghurt-based sauce. This version provides protein, vegetables and several important vitamins and minerals.

How do you make a low carb wrap without flour?

You can make a flourless wrap by combining grated zucchini and carrot with eggs and cheese, then baking the mixture until set. The eggs and melted cheese help bind the vegetables together.

Is this chicken gyros recipe gluten free?

The recipe is made without wheat flour and can be gluten free when all packaged ingredients, including sauces and seasonings, are confirmed gluten free.

Is this recipe good for meal prep?

Yes. Prepare the chicken and vegetable wrap in advance, refrigerate separately and assemble just before serving for the best texture.

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