High protein low calorie chicken wrap
High protein low calorie chicken wrap! is a easy American recipe that serves 2. 350 calories per serving. Recipe by Chef TNac on YouTube.
Prep: 8 min | Cook: 12 min | Total: 30 min
Cost: $21.37 total, $10.69 per serving
Ingredients
- 2 pieces Chicken Breast (skinless, boneless, about 8 oz each)
- 1 tsp Salt (kosher or table salt)
- ½ tsp Black Pepper (freshly ground)
- ½ tsp Smoked Paprika (adds smoky depth)
- ¼ tsp Cumin (ground)
- ¼ tsp New Mexico Chili Powder (mild heat)
- ¼ tsp Garlic Powder
- 1 tbsp Vegetable Oil (for searing)
- 1 medium Tomato (ripe, sliced)
- ¼ large Onion (julienned)
- 2 tbsp Light Mayonnaise
- 1 tsp Worcestershire Sauce
- ½ tsp Yellow Mustard
- 1 tsp Ketchup
- 1 tsp Sriracha (adjust to taste)
- 2 pieces Whole Grain Sandwich Buns (or any sturdy roll)
Instructions
Prepare Vegetables
Slice the tomato into thin rounds and julienne the quarter onion into match‑stick strips.
Time: PT3M
Season the Chicken
Pat the chicken breasts dry, then season both sides generously with salt, pepper, smoked paprika, cumin, New Mexico chili powder, and garlic powder.
Time: PT2M
Sear the Chicken
Heat the cast iron skillet over medium‑high heat, add the oil, and place the chicken breasts in the pan. Flip every 3 minutes and cook until the internal temperature reaches 165°F.
Time: PT12M
Temperature: 350°F
Make the Light Mayo Sauce
In a small bowl combine light mayo, Worcestershire sauce, mustard, ketchup, and Sriracha. Stir until smooth.
Time: PT2M
Assemble the Sandwich
Slice the buns open (toast if desired). Spread a generous layer of sauce on both halves, place the cooked chicken breast, top with tomato slices and julienned onion, then close the sandwich.
Time: PT1M
Nutrition Facts
- Calories
- 350
- Protein
- 35 g
- Carbohydrates
- 30 g
- Fat
- 12 g
- Fiber
- 4 g
Dietary info: High Protein, Low Calorie, Contains Gluten, Contains Egg
Allergens: Eggs, Wheat
Ingredient Substitutions
- Instead of Chicken Breast: Turkey Breast
- Instead of Salt: Sea Salt
- Instead of Smoked Paprika: Regular Paprika
- Instead of New Mexico Chili Powder: Regular Chili Powder
- Instead of Vegetable Oil: Olive Oil, Canola Oil
- Instead of Light Mayonnaise: Greek Yogurt
- Instead of Yellow Mustard: Dijon Mustard
- Instead of Sriracha: Hot Sauce
- Instead of Whole Grain Sandwich Buns: Gluten‑Free Buns
Equipment Needed
- Chef's Knife
- Cutting Board
- Cast Iron Skillet
- Meat Thermometer
- Small Mixing Bowl
- Spatula or Spoon
- Plate
- Tongs (optional)
Critical Steps — Do Not Skip
- Ensure chicken reaches an internal temperature of 165°F.
- Flip the chicken every 3 minutes for even cooking.
- Season the chicken thoroughly before searing.
Chef Tips from the Video
- A well‑seasoned cast iron skillet gives the chicken a beautiful crust.
- A pinch of smoked paprika adds depth without extra calories.
- Let the cooked chicken rest for 2 minutes before slicing to retain juices.
Troubleshooting
Chicken turns out dry.
Do not overcook; flip every 3 minutes and remove from heat as soon as the thermometer reads 165°F. Adding a little extra oil or butter to the pan can help retain moisture.
Sauce is too thin.
Add an extra half tablespoon of light mayo to thicken, or reduce the amount of ketchup and mustard.
Buns become soggy.
Toast the buns lightly before adding sauce, and spread sauce on the inside of the bun rather than on the toppings.
Storage
Refrigerator: Store cooked chicken, sauce, and sliced vegetables separately in airtight containers for up to 3 days.
Freezer: Raw seasoned chicken can be frozen for up to 2 months; thaw before cooking.
Room temperature: Assembled sandwich is best eaten within 2 hours at room temperature.
Make-Ahead Tips
- Season and sear the chicken a day ahead; store refrigerated and reheat briefly before assembling.
- Prepare the sauce in advance and keep it chilled; it will keep for 3‑4 days.
Frequently Asked Questions
What is the cultural significance and history of the chicken sandwich in American cuisine?
The chicken sandwich became popular in the United States during the mid‑20th century as a quick, portable lunch option, especially with the rise of fast‑food chains. It reflects American values of convenience, protein‑rich meals, and endless customization.
What regional variations of chicken sandwiches exist within the United States?
Across the U.S., you’ll find Southern fried chicken sandwiches, spicy Nashville hot chicken, California‑style grilled chicken with avocado, and New England po' boys with mustard‑based sauces. Each region adds its own signature spice or topping.
What occasions or celebrations is a chicken sandwich traditionally associated with in American culture?
Chicken sandwiches are a staple for casual gatherings, picnics, sports events, and quick family lunches. They’re also featured in school cafeterias and workplace lunchrooms as a balanced, protein‑focused option.
How does the low‑calorie high‑protein chicken sandwich fit into the broader American health‑conscious food trend?
It aligns with the growing demand for meals that are lower in calories yet high in protein, catering to fitness enthusiasts and those watching their weight while still enjoying familiar sandwich formats.
What are the authentic traditional ingredients for a classic American chicken sandwich versus acceptable substitutes?
Traditional ingredients include a grilled or fried chicken breast, a soft bun, lettuce, tomato, and mayo‑based sauce. Substitutes like turkey breast, whole‑grain buns, or Greek‑yogurt sauce keep the sandwich healthy while preserving the core flavor profile.
What other American side dishes pair well with this chicken sandwich?
Crisp sweet‑potato fries, coleslaw, a simple green salad, or a cup of tomato soup complement the sandwich’s protein focus and keep the meal balanced.
What makes this low‑calorie high‑protein chicken sandwich special compared to other chicken sandwiches in American cuisine?
It uses a lean chicken breast, light mayonnaise, and a modest amount of sauce, delivering a satisfying sandwich with roughly 350 calories and 35 g of protein, making it ideal for calorie‑conscious diners.
What are the most common mistakes to avoid when making the low‑calorie high‑protein chicken sandwich?
Common errors include overcooking the chicken, using too much sauce which adds hidden calories, and not letting the chicken rest before slicing. Follow the temperature guide and keep sauce portions moderate.
How do I know when the chicken is done cooking for this sandwich?
Insert an instant‑read meat thermometer into the thickest part of the breast; it should read 165°F. The exterior should be golden‑brown and the juices run clear.
What does the YouTube channel Chef TNac specialize in?
The YouTube channel Chef TNac focuses on quick, nutritious home‑cooked meals, often highlighting high‑protein, low‑calorie options and practical cooking techniques for busy lifestyles.
How does the YouTube channel Chef TNac's approach to American healthy cooking differ from other cooking channels?
Chef TNac emphasizes minimal ingredient lists, calorie‑count transparency, and the use of everyday kitchen tools like a cast‑iron skillet, making healthy American dishes accessible without fancy equipment or hard‑to‑find ingredients.
Last updated: August 21, 2026
