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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 1 person
Calories: 437kcal
Author: Matt Cooney


  • 1 large tortilla wrap
  • 100g diced chicken breast
  • 100g passata or low calorie pizza sauce
  • 1/4 chopped red pepper
  • 3 mushrooms
  • 1/4 red onion
  • 1/2 clove garlic
  • 20g low fat grated cheddar/mozzarella
  • 1 teaspoon mixed herbs
  • 1-2 tablespoon egg wash (an egg mixed up in a cup with a little bit of skimmed milk)
  • 1 kcal spray
  • salt & pepper
  • 1 tablespoon chopped fresh basil


  • Preheat oven to 200 degrees Celsius.
  • Heat a pan over a medium heat and spray with 1 kcal spray.
  • Add in the garlic and onion and sweat for a minute.
  • Add in the diced chicken and cook until white. 
  • Next add in the pepper and mushrooms and cook for another 2-3 minutes.
  • Season with salt, pepper and mixed herbs.
  • Add in the passata and simmer for 2 minutes.
  • Line a baking tray with tin foil and spray with 1 kcal spray.
  • Place tortilla wrap on the tray.
  • Fill one half of the tortilla with your mixture leaving about 1cm free around the edge. Don't over fill the tortilla or it will fall apart in the oven.
  • Add the cheese and fresh basil on top.
  • Brush the edges of the filled side with the egg wash mixture and fold down the other side over the mixture pressing down on the edges.
  • Press down to seal the edges of the calzone so the mixture doesn't leak out.
  • Brush the outside of the calzone with more egg wash mixture and spray with one kcal spray.
  • Bake for about 10-15 minutes until crispy and golden brown.
  • If it is not crisping up, switch it to the grill for a few minutes.
  • Serve with a side salad for some extra micronutrients.
  • Try different filling ideas such as different protein sources (ham, pepperoni), cheeses (feta, parmesan) or veg (spinach, cherry tomatoes).


Serving: 1calzone | Calories: 437kcal | Carbohydrates: 45g | Protein: 36g | Fat: 12g