High Protein Chicken Crunch Wraps In 15 Minutes

Ingredients

• 3 Large Tomatoes (washed, sliced into thick strips then diced)
• 2 heads Baby Romaine Lettuce (sliced into thin ribbons (chiffonade))
• 300 g High‑Protein Greek Yogurt (plain, unsweetened)
• 2 cloves Garlic Cloves (minced)
• pinch Salt (to taste)
• pinch Cracked Black Pepper (or ground white pepper)
• 750 g Boneless Skinless Chicken Breast (sliced lengthwise into strips then diced into bite‑size pieces; keep sizes uniform)
• 2 tsp Onion Powder
• 2 tsp Garlic Powder
• 1 tsp Smoked Paprika
• 1 tsp Dried Oregano
• 0.5 tsp Ground Cumin
• 0.5 tsp Dried Chili Flakes
• spray Avocado Oil Spray (non‑aerosol, for high‑heat pan)
• 2 High‑Protein Low‑Carb Wraps (large size, suitable for folding)
• 100 g Mozzarella Cheese (grated)
• 8 chips Corn Chips (optional, for extra crunch)

Instructions

1. Prepare Tomatoes

   Wash the three large tomatoes, slice them into thick strips, rotate the strips and dice into small‑to‑medium pieces. Remove excess pulp if desired.

   Time: PT5M

2. Prepare Lettuce

   Wash the two baby romaine heads, then slice them thinly into ribbons (chiffonade). Let drain while you finish the sauce.

   Time: PT5M

3. Make Garlic Yogurt Sauce

   In a bowl combine 300 g high‑protein Greek yogurt, 2 minced garlic cloves, a pinch of salt and a pinch of cracked black pepper. Stir until smooth; set aside in the fridge.

   Time: PT3M

4. Season and Prep Chicken

   Slice 750 g chicken breast lengthwise into strips, rotate and dice into bite‑size pieces of uniform size. In a clean bowl toss the chicken with 2 tsp onion powder, 2 tsp garlic powder, 1 tsp smoked paprika, 1 tsp dried oregano, 0.5 tsp ground cumin, 0.5 tsp dried chili flakes, a pinch of salt and cracked black pepper. Mix until every piece is evenly coated.

   Time: PT5M

5. Cook Chicken

   Heat a large skillet over high heat, spray lightly with avocado oil. Add all seasoned chicken (cook in batches if pan is crowded). Let sit untouched for 1–1.5 minutes to develop a crust, then stir and continue cooking for another 3–4 minutes until golden brown and the internal temperature reaches 165°F (74°C). Transfer to a plate and keep warm.

   Time: PT5M

   Temperature: high heat

6. Assemble Wraps

   Lay each wrap flat. Spread 60 g of the garlic yogurt sauce in the center, then add 40 g shredded lettuce, 75 g diced tomatoes, 130 g cooked chicken, 50 g grated mozzarella, and 3–4 corn chips. Keep fillings centered to make folding easier.

   Time: PT5M

7. Fold the Wrap

   Fold one edge of the wrap over the filling, pinch tightly, then continue folding in a circular motion, tucking the sides as you go. Turn the folded wrap seam‑side down on the plate.

   Time: PT2M

8. Toast the Wrap (Optional)

   If you prefer a crispy exterior, heat the same skillet over medium heat, lightly spray with avocado oil, and place the folded wrap seam‑side down. Toast 2 minutes per side until golden and the seam locks in place.

   Time: PT5M

   Temperature: medium heat

9. Serve or Store

   Slice the wrap in half if desired and serve immediately. To store, wrap tightly in parchment or foil and refrigerate up to 3 days or freeze up to 3 months. Thaw overnight before reheating.

   Time: PT0M

Nutrition Facts

Calories

650

Protein

76 g

Carbohydrates

30 g

Fat

20 g

Fiber

8 g

Ingredient Substitutions

• Instead of Large Tomatoes: canned diced tomatoes
• Instead of Baby Romaine Lettuce: regular romaine lettuce
• Instead of High‑Protein Greek Yogurt: skyr, plain regular Greek yogurt
• Instead of Garlic Cloves: garlic powder (1/4 tsp)
• Instead of Salt: sea salt
• Instead of Cracked Black Pepper: white pepper
• Instead of Boneless Skinless Chicken Breast: turkey breast
• Instead of Onion Powder: finely minced fresh onion (1 tbsp)
• Instead of Garlic Powder: fresh minced garlic (1 tsp)
• Instead of Smoked Paprika: regular paprika
• Instead of Dried Oregano: fresh oregano (1 tsp, chopped)
• Instead of Ground Cumin: ground coriander
• Instead of Dried Chili Flakes: fresh chopped jalapeño (1 tsp)
• Instead of Avocado Oil Spray: regular avocado oil (light brush)
• Instead of High‑Protein Low‑Carb Wraps: low‑carb tortillas, lettuce leaves
• Instead of Mozzarella Cheese: cheddar cheese, pepper jack
• Instead of Corn Chips: tortilla strips, crushed pork rinds

Equipment Needed

• Cutting Board
• Chef's Knife
• Mixing Bowl
• Spatula or Spoon
• Large Skillet or Frying Pan
• Tongs
• Measuring Spoons
• Grater
• Plate for Assembling

Critical Steps — Do Not Skip

• Season the chicken evenly before cooking.
• Allow the chicken to sit untouched for 1–1.5 minutes to develop a crust.
• Fold the wrap tightly and seal the seam side down.
• Toast the wrap seam‑side down on medium heat to lock the seam.

Chef Tips from the Video

• Use non‑aerosol avocado oil spray for a clean, high‑smoke‑point coating.
• Uniform chicken pieces cook evenly and prevent dry spots.
• If you like extra heat, increase chili flakes to 1 tsp or add a dash of hot sauce to the yogurt.

Troubleshooting

Storage

Refrigerator: Up to 3 days in an airtight container.

Freezer: Up to 3 months; thaw overnight in the fridge before reheating.

Room temperature: Not recommended; may become soggy and unsafe after 2 hours.

Make-Ahead Tips

• Prepare the garlic yogurt sauce up to 3 days in advance; store covered in the fridge.
• Cook the seasoned chicken ahead of time and keep refrigerated; reheat briefly before assembling.
• Assemble wraps without toasting, wrap tightly, and store; toast just before serving.

Frequently Asked Questions