Lunch Recipe: Spinach and Grilled Chicken Wrap

Lunch Recipe: Spinach and Grilled Chicken Wrap


May Lunch Recipe: Spinach with Grilled Chicken Wrap

When following an anti-inflammatory diet, it is always a good idea to avoid red meat. Red meat can increase inflammation. Try instead to stick to lean meats like turkey, chicken, and fish. Spinach is a wonderful source of nutrients that reduce inflammation. In addition to Vitamin E, spinach a great source of anti-inflammatory compounds, B vitamins, and omega-3 fatty acids. Parmesan cheese offers a reasonable amount of the fatty acids. These fatty acids play a role in reducing inflammation, lowering blood pressure, and improving vascular function. Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. Therefore, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis. In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. Eating local honey can also help ward off seasonal allergy symptoms. Whole grains tend to be high in fiber. Fiber has body weight–related anti-inflammatory properties. With its lower energy density, a diet high in fiber has been linked to lower body weight, alleviating obesity-induced chronic inflammation evidenced by reduced amounts of inflammatory markers in human and animal studies.


  • 8 ounces grilled chicken, thinly sliced
  • 6 cups baby spinach, cut into bite sized pieces
  • 1 cup cherry tomatoes, quartered
  • 3/4 cup finely shredded Parmesan cheese
  • ½ coddled egg (cooked about 1 minute)
  • 1 clove garlic, minced
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1/8 cup fresh lemon juice
  • 1/8 cup coconut oil
  •  salt and freshly ground black pepper
  • 2 large wholewheat tortillas



  1. The first step requires you to make a coddled egg, most of us do not have an egg coddler but don’t despair it can be easily done using a small ramekin.
  2. Place the ramekins into a pot and fill with water so it reaches halfway up the ramekins. Remove the ramekins and use coconut oil to grease them inside. Crack the egg into each ramekin.
  3. Bring the pot of water to a boil, then carefully place the ramekins into the pot.
  4. Cook for about 7 minutes and CAREFULLY remove the ramekins from the pot. Use a small spatula to remove the egg from the ramekin.
  5. In a bowl, mix together the half of a coddled egg, minced garlic, mustard, honey, lemon juice and coconut oil. Whisk until you have formed a dressing. Season to taste with salt and pepper.
  6. Add the spinach, chicken and cherry tomatoes and toss to coat with the dressing and ¼ cup of the shredded parmesan.
  7. Spread out the two wholewheat tortillas. Spread the salad mixture over the two wraps and sprinkle each with ¼ cup of parmesan.
  8. Roll up the wraps, slice in half and enjoy (best when eaten immediately)



Article Author
Arthritis National Research Foundation

The Arthritis National Research Foundation's mission is to provide initial research funding to brilliant, investigative scientists with new ideas to cure arthritis and related autoimmune diseases. Writing articles about the patients affected and the science being done to find a cure shows why we need to come together to #CureArthritis!

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