Chicken Tortilla Wrap

Ingredients

• 1/4 piece Medium onion (chopped small, soaked in cold water 10 min to reduce bite)
• 25 g Cucumber pickles (finely chopped)
• 8 g Lemon juice (freshly squeezed (or substitute with vinegar))
• 3 g Sugar (granulated)
• 100 g Mayonnaise (regular or light)
• 30 g Yellow bell pepper (cut into 1 cm strips)
• 30 g Red bell pepper (cut into 1 cm strips)
• 50 g Carrot (shredded)
• 50 g Fresh mozzarella cheese (sliced or torn)
• 30 g Cheddar cheese (shredded for egg roll)
• 3 large Eggs (beaten with salt)
• 1 tsp Salt (divided between egg mixture and chicken seasoning)
• 2 g Black pepper powder (about 0.5 tsp)
• 2 g Curry powder (about 0.5 tsp)
• 2 g Chili powder (about 0.5 tsp)
• 213 g Chicken breast (cut in half for quick cooking; optional 30 min marination)
• 3 large Romaine lettuce leaves (used as inner lining)
• 2 pieces Flour tortillas (10‑inch) (warm before rolling)
• 1 Tbsp Cooking oil (vegetable or canola oil for pan)
• 1 sheet Plastic wrap (to secure the wrap)

Instructions

1. Prepare onion

   Finely chop the 1/4 onion, then place it in a bowl of cold water and soak for 10 minutes to mellow the bite. Drain completely before using.

   Time: PT12M

2. Make onion‑pickle sauce

   In a small bowl combine the drained onion, 25 g finely chopped cucumber pickles, 8 g lemon juice, 3 g sugar and 100 g mayonnaise. Mix until smooth.

   Time: PT5M

3. Prep vegetables

   Cut the yellow and red bell peppers into 1 cm thick strips. Shred the carrot using a grater. Set aside.

   Time: PT4M

4. Prepare mozzarella

   Slice or tear the fresh mozzarella into thin pieces for easy layering.

   Time: PT1M

5. Beat eggs

   Crack 3 eggs into a bowl, add 2 pinches of salt and beat until uniform.

   Time: PT1M

6. Cook egg‑cheese roll

   Heat 1 Tbsp oil in the skillet over medium heat. Pour the beaten eggs, sprinkle the shredded cheddar on top, and cook until the egg is set but still soft, about 3‑4 minutes. Fold gently and slide onto a plate.

   Time: PT4M

   Temperature: Medium heat

7. Season chicken

   Pat the chicken breast dry, then sprinkle with 2 pinches salt, 2 g black pepper, 2 g curry powder and 2 g chili powder. Massage the spices into the meat.

   Time: PT2M

8. Optional marination

   If time allows, cover the seasoned chicken and let it rest at room temperature for 30 minutes (or refrigerate up to 2 hours).

   Time: PT30M

9. Cook chicken

   Add a little oil to the skillet, set to low heat, and place the chicken pieces. Cook 2‑3 minutes per side until browned and the internal temperature reaches 165°F (74°C).

   Time: PT5M

   Temperature: Low heat

10. Rest chicken

    Transfer the cooked chicken to a plate and let it cool for 2 minutes before slicing into strips.

    Time: PT2M

11. Warm tortillas

    Heat the skillet over high heat. Place a tortilla in the pan, flip after 20‑30 seconds, then flip again; total 1‑minute per tortilla. Keep warm on a plate.

    Time: PT2M

    Temperature: High heat

12. Assemble the wrap

    Lay a warmed tortilla on a clean surface. Spread 2 Tbsp of the onion‑pickle sauce, add mozzarella slices, the egg‑cheese roll, shredded carrot, bell‑pepper strips, chicken strips, and a romaine leaf. Roll tightly, then wrap with plastic wrap to hold shape.

    Time: PT5M

Nutrition Facts

Calories

760

Protein

40 g

Carbohydrates

36 g

Fat

55 g

Fiber

2 g

Ingredient Substitutions

• Instead of Medium onion: green onion, shallot
• Instead of Cucumber pickles: dill pickles
• Instead of Lemon juice: lime juice
• Instead of Sugar: honey, agave syrup
• Instead of Mayonnaise: Greek yogurt, aioli
• Instead of Yellow bell pepper: orange bell pepper
• Instead of Red bell pepper: red chili
• Instead of Carrot: jicama
• Instead of Fresh mozzarella cheese: fresh burrata, provolone
• Instead of Cheddar cheese: Swiss cheese, Monterey Jack
• Instead of Eggs: egg whites
• Instead of Black pepper powder: white pepper
• Instead of Curry powder: garam masala
• Instead of Chili powder: paprika, red pepper flakes
• Instead of Chicken breast: turkey breast, chicken thigh
• Instead of Romaine lettuce leaves: iceberg lettuce
• Instead of Flour tortillas (10‑inch): low‑carb tortilla, wrap
• Instead of Cooking oil: olive oil, avocado oil

Equipment Needed

• Cutting board
• Chef's knife
• Mixing bowl
• Measuring spoons
• Spatula or wooden spoon
• Frying pan/skillet (8‑10 inch)
• Grater or vegetable shredder
• Plate for resting chicken
• Plastic wrap (optional)
• Timer (optional)

Critical Steps — Do Not Skip

• Soaking the onion to remove spiciness
• Cooking the egg roll just until set (avoid over‑cooking)
• Ensuring chicken reaches safe internal temperature of 165°F
• Rolling the tortilla tightly and securing with plastic wrap

Chef Tips from the Video

• For extra crunch, add a handful of toasted pumpkin seeds to the filling
• Swap the flour tortilla for a low‑carb almond‑flour wrap for a keto‑friendly version
• A dash of smoked paprika in the sauce adds a subtle smoky depth

Troubleshooting

Storage

Refrigerator: Store the sauce, cooked chicken, and egg roll separately in airtight containers for up to 3 days. Assembled wraps are best eaten same day.

Freezer: Chicken and sauce can be frozen for up to 2 months; thaw before use. Do not freeze tortillas after assembly.

Room temperature: Wrapped tortillas can sit at room temperature for up to 2 hours; beyond that keep refrigerated.

Make-Ahead Tips

• Prepare the onion‑pickle sauce up to 2 days in advance and keep refrigerated
• Season and marinate the chicken ahead of time for deeper flavor
• Cook the egg‑cheese roll and store in the fridge; re‑heat briefly before assembling