Chicken Broccoli Breakfast Parcels

Name: Chicken Broccoli Breakfast Parcels
Yield: 4 servings
Ingredients: 64 g rice paper wrappers (8 x 8 g; check package); 480 g liquid egg whites; 200 g whole eggs (about 4 large); 400 g plain nonfat Greek yogurt; 400 g raw unbrined chicken breast; 160 g finely chopped broccoli; Salt-free garlic, pepper and herbs to taste; no added oil.

By Tyler Bloomingdale · Built to Prep

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Generated illustration; appearance and pictured props may differ from the prepared recipe.

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Estimated nutrition per portion

377calories

53.7g protein

19.3g carbs

8.1g fat

Sodium: Not calculated

2 rice-paper parcels + 100 g yogurt. Estimates change with brands, ingredient ratios, cooking yield and portion size. Unknown sodium is not zero.

Ingredients and shopping list

Full batch: 4 listed servings.

64 g rice paper wrappers (8 x 8 g; check package)
480 g liquid egg whites
200 g whole eggs (about 4 large)
400 g plain nonfat Greek yogurt
400 g raw unbrined chicken breast
160 g finely chopped broccoli
Salt-free garlic, pepper and herbs to taste; no added oil.

Cooking instructions

Cook the listed raw chicken to 165 F or raw ground beef to 160 F before filling; use already-cooked turkey as listed. Finely chop vegetables; cook mushrooms, spinach, tomato or broccoli until their free moisture evaporates, then cool. Scramble the listed eggs and whites until set at 160 F. Cool the filling until no longer steaming. Divide into 8 equal fillings. Briefly soften one rice-paper wrapper at a time according to its package; do not soak until fragile. Fold one eighth of filling into each wrapper to make a sealed parcel. Do not force a hole or stretch it into a bread bagel. Air-fry in a single layer on a manufacturer-approved nonstick liner at 375 F for about 8-12 minutes, turning once, until crisp and the center reaches 165 F. Serve 2 parcels with 100 g yogurt per meal. Crisp wrappers just before serving; cooked filling and dry wrappers keep better separately. Cool cooked food promptly in shallow portions; refrigerate within 2 hours at 40 F or below and use within 3-4 days, unless the recipe specifically requires frozen storage. Reheat leftovers to 165 F where served hot. Development recipe: texture and yield still need kitchen testing.

Meal-prep storage

Refrigerate perishable prepared portions promptly in shallow containers within 2 hours (1 hour above 90 F), at 40 F or below. Use within 3-4 days or the shorter ingredient/card limit. Reheat hot leftovers to 165 F. Freeze suitable portions for later days; check texture after thawing.

Ingredient and allergy checks

Listed allergens: Milk, Egg. GF-eligible*. Ingredient badges are not a guarantee of safety. Check all packaged products and cross-contact.

Recipe notes

A protein-forward meal-prep recipe from the Built to Prep collection.

Desk review only; kitchen testing and brand-label nutrition verification pending.

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