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High protein chicken wraps cut in half showing sliced chicken, lettuce and creamy sauce

High Protein Chicken Wraps

Juicy garlic seasoned chicken, crisp veggies and a creamy garlic parmesan Greek yogurt sauce rolled into a soft tortilla. About 52g protein per wrap and ready in 30 minutes.
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Prep Time 10 minutes
Cook Time 15 minutes
Resting time 5 minutes
Total Time 30 minutes
Servings: 4
Course: Lunch
Cuisine: American
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

Chicken
  • 1.5 lb boneless skinless chicken breasts about 3 medium, sliced in half horizontally
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • ½ tsp kosher salt
  • ½ tsp black pepper
Garlic Parmesan Yogurt Sauce
  • ¾ cup plain nonfat Greek yogurt
  • ¼ cup grated parmesan
  • 2 garlic cloves minced
  • 1 tbsp lemon juice
  • ½ tsp dried dill
Wraps
  • 4 large flour tortillas 10-inch
  • 2 cups shredded romaine lettuce
  • 1 medium tomato sliced and patted dry
  • ½ cucumber thinly sliced
  • ½ red onion thinly sliced

Equipment

  • Large skillet
  • Instant-read meat thermometer
  • Cutting board and sharp knife
  • Small mixing bowl
  • Tongs

Method
 

  1. Season the chicken. Pat the chicken dry. Mix the paprika, garlic powder, onion powder, oregano, salt and pepper, then rub over all sides.
  2. Cook the chicken. Heat the oil in a skillet over medium-high heat. Cook 5 to 6 minutes per side until the inside reaches 165°F. Rest 5 minutes, then slice.
  3. Make the sauce. Stir the yogurt, parmesan, garlic, lemon juice and dill together. Taste and add more lemon if needed.
  4. Prep the veggies. Shred the lettuce and slice the tomato, cucumber and onion. Pat the tomato dry.
  5. Warm the tortillas. Warm each tortilla in a dry pan for 20 to 30 seconds per side, or microwave wrapped in a damp paper towel for 15 seconds.
  6. Assemble. Spread sauce down the center, then layer lettuce, chicken, tomato, cucumber and onion. Fold in the sides and roll tightly from the bottom.
  7. Toast (optional). Place wraps seam-side down in a hot dry skillet for 1 to 2 minutes per side until golden.

Notes

  • Storage: Keep cooked chicken, sauce and veggies in separate containers for up to 3 to 4 days in the fridge. Assembled wraps keep about 3 days, but are best within 2.
  • Freezing: Freeze wraps with only chicken, cheese and tortilla (no lettuce, tomato or sauce) for up to 2 months. Thaw overnight in the fridge and add fresh fillings.
  • Reheating: Warm in a skillet over medium heat for 2 to 3 minutes per side, or microwave in 30-second bursts under a damp paper towel.
  • Swaps: Chicken thighs work too. Use whole-wheat or high protein tortillas, or lettuce leaves for a lower-carb wrap. Nutrition changes with brands.
  • Nutrition: Estimated per wrap from standard USDA-style values. Run it through your nutrition tool for a final number.
 

Nutrition Facts

Nutrient (per wrap)
 Amount
Serving size
 1 wrap
Calories
 520
Carbohydrates
 42 g
Protein
 52 g
Fat
 15 g
Saturated fat
 4 g
Cholesterol
 150 mg
Sodium
 1000 mg
Fiber
 4 g
Sugar
 5 g
 
 
Put the lettuce against the tortilla as a moisture barrier and pat the tomatoes dry. It is the easiest way to avoid a soggy wrap.