Some days just don’t give you the luxury of sitting down with a fork and plate. You’re moving. You’re juggling. You need food that can keep up.
Enter: Our Meal Prep Queso Chicken Rolls.
These wraps are high in protein, freezer-friendly, and come together fast. Each one gives you 35g of protein with enough flavor to make it feel like more than just a snack.
No overthinking. Just roll, heat, eat, repeat.
What Makes These Work
It’s not just the macros, though those are strong. What makes these work is the balance of ease and satisfaction. They come together in one pan, one blender, and a few minutes of wrap-and-roll.
The queso sauce adds just enough kick and creaminess of indulgence, but the base stays lean and smart. These rolls are flexible enough to keep in the fridge, easy to freeze, and simple to reheat when your schedule doesn’t slow down.
Macros Per Roll
Each of the 8 Queso Chicken Rolls contains:
-
335 calories
-
35g protein
-
25g carbs
-
9g fat
These are snackable, yes, but they’re also substantial. If your usual “grab-and-go” leaves you hungry an hour later, these rolls are your upgrade.
Ingredients You’ll Need
For The Chicken
-
20oz chicken breast (around 3 breasts)
-
Juice of 1 lime
-
1 packet taco seasoning (or any seasoning blend you like)
For The Queso Sauce
-
200g 2% cottage cheese
-
75g fat-free Greek yogurt
-
4 tablespoons salsa
-
2 tablespoons red enchilada sauce
-
Garlic powder and salt to taste
For Assembly
-
50g reduced fat cheese
-
50g fat-free cheddar
-
4 tablespoons pico de gallo
-
8 low carb burrito tortillas
These are simple, everyday ingredients with no weird additives or diet code words. You’re just building flavor from the ground up.
How To Make Them
Instructions: Follow along with this recipe video
-
Cook your chicken using your preferred method — pan, oven, or slow cooker all work. Once cooked, shred it and mix in lime juice and taco seasoning.
-
Blend your queso sauce ingredients until smooth and creamy.
-
Lay out the tortillas and fill each one with a portion of chicken, a spoonful of queso, a sprinkle of both cheeses, and a bit of pico de gallo.
-
Roll tightly and place seam-side down in a container or on a tray.
-
Enjoy immediately and freeze leftovers, depending on how soon you’ll be eating them.
They’re ready when you are. No mess, no stress.
Freezing And Reheating Tips
-
Freeze the rolls individually in aluminum foil or together in bulk.
-
To reheat, microwave each roll for 2 to 3 minutes
-
Add a splash of salsa or shredded cheese on top if you want to boost the flavor when reheating
They don’t get soggy, the texture holds, and the flavor stays sharp even after a week or two in the freezer.
Built For Busy Days
There’s no shortage of quick snacks out there, but most of them leave you chasing more food 30 minutes later. These rolls don’t. They keep you full, satisfied, and focused.
You’re not settling. You’re streamlining. You’re making food work for your life, not the other way around.
High-Protein Eating Made Easier
You don’t have to cook elaborate meals every day to hit your goals. Sometimes, it’s just about one smart prep session and a freezer full of ready-to-go options.
These Queso Chicken Rolls give you that rhythm. They’re reliable, tasty, and flexible. And they’re built with real life in mind.
Want more recipes like this one?
Join the Meal Prep Weekly newsletter. Every week, we send out new high-protein, macro-friendly recipes with written instructions, prep tips, and freezer guidance.
The Meal Prep Cookbook has 110 recipes, including a chapter with 34 burritos and breakfast sandwiches, including these Queso Chicken Rolls. We also have all 3 Stealth Health cookbooks for the price of two ($30 off). 300 recipes crafted with mom-level flavor and trainer-level nutrition.
Some days, grabbing one good roll from your freezer delivers the win you need to keep smiling through the chaos life hurls your way.
-Stealth Health Kitchen Staff
Â
