High Protein Chicken Wraps
High Protein Chicken Wraps is a medium Portuguese recipe that serves 5. 350 calories per serving. Recipe by Chef Jack Ovens on YouTube.
Prep: 30 min | Cook: 20 min | Total: 1 hr 5 min
Cost: $17.61 total, $3.52 per serving
Ingredients
- 4 cloves Garlic (1 clove for infused oil, 3 cloves minced for chicken)
- 5 g Ginger (Peeled and grated for infused oil)
- 125 g Sambal Oelek (Mild chili paste, half a cup)
- 120 ml Neutral Oil (Canola, vegetable, or grapeseed oil)
- 10 g Dijon Mustard (About 1 tsp, helps emulsify oil)
- 1 tsp Lemon Zest (Finely grated zest of 1 lemon)
- 40 ml Lemon Juice (Freshly squeezed, about 2 tbsp (juice of half a lemon))
- to taste Salt (Kosher or sea salt)
- 10 cracks Black Pepper (Freshly cracked)
- 150 g High‑Protein Yogurt (Greek‑style, plain)
- 40 g Mayonnaise (Light mayo optional)
- 1 head Lettuce (Romaine or butter lettuce, thinly sliced)
- 1000 g Chicken Tenderloins (Can substitute with thinly sliced chicken breast)
- 15 ml Extra Virgin Olive Oil (About 1 tbsp for marinating chicken)
- 1.5 tsp Smoked Paprika
- 1 tsp Sweet Paprika
- 1 tsp Dried Oregano
- 0.5 tsp Dried Chili Flakes (Optional for heat)
- 5 Tortilla Wraps (Flour or corn tortillas, 8‑inch)
Instructions
Make Infused Oil
Combine 125 g sambal oelek, 120 ml neutral oil, 1 clove grated garlic, 5 g grated ginger, 10 g Dijon mustard, 1 tsp lemon zest, and 40 ml lemon juice in a small bowl. Whisk until smooth.
Time: PT5M
Store Infused Oil
Transfer the mixture to a clean jar, seal tightly, and refrigerate. It will keep 3‑4 weeks and develop deeper flavor.
Time: PT2M
Prepare Quick Yogurt‑Mayonnaise Sauce
In a large bowl, whisk together 150 g high‑protein yogurt, 40 g light mayonnaise, and 2 tbsp of the infused oil.
Time: PT3M
Wash and Slice Lettuce
Rinse lettuce leaves under cold water, pat dry, and thinly slice.
Time: PT5M
Trim Chicken Tenderloins
Remove the central tendon from each tenderloin using a fork and a clean kitchen towel for grip. Slice the meat into bite‑size strips.
Time: PT5M
Marinate Chicken
Place chicken strips in a bowl. Add 1 tbsp extra‑virgin olive oil, 3 minced garlic cloves, juice of half a lemon, 1.5 tsp smoked paprika, 1 tsp sweet paprika, 1 tsp dried oregano, 0.5 tsp dried chili flakes (optional), salt, and 10 cracks of black pepper. Toss to coat evenly.
Time: PT5M
Sear Chicken in Batches
Heat a large skillet over high heat (≈400°F/200°C). Add a splash of oil. Working in batches, cook chicken strips for about 2 minutes per side until golden and cooked through. If the pan gets too hot, lower the heat slightly and deglaze with a splash of water or stock.
Time: PT20M
Temperature: 400°F
Finish Chicken
Transfer cooked chicken to a plate, drizzle with a little extra lemon juice and optional sea‑salt flakes.
Time: PT1M
Assemble Wraps
Lay a tortilla flat, spread ~1/5 of the yogurt‑mayonnaise sauce, add a handful of sliced lettuce, place 3‑4 chicken strips, and drizzle a little infused oil on top. Fold the sides in, roll tightly, and repeat for all five wraps.
Time: PT5M
Store or Reheat
Wraps keep up to 3 days refrigerated in airtight containers. Freeze for up to 4 months. Reheat in microwave, skillet, or air fryer before serving.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 30 g
- Carbohydrates
- 30 g
- Fat
- 12 g
- Fiber
- 3 g
Dietary info: High‑Protein, Gluten‑Free (if using corn tortillas), Nut‑Free
Allergens: Dairy, Eggs, Mustard
Ingredient Substitutions
- Instead of Ginger: ground ginger (use 1/4 tsp)
- Instead of Sambal Oelek: Thai sweet chili sauce (reduced sugar)
- Instead of Neutral Oil: sunflower oil
- Instead of Dijon Mustard: whole grain mustard
- Instead of Lemon Zest: lime zest
- Instead of Lemon Juice: lime juice
- Instead of High‑Protein Yogurt: regular Greek yogurt
- Instead of Mayonnaise: Greek yogurt only, avocado mayo
- Instead of Lettuce: mixed greens
- Instead of Chicken Tenderloins: chicken breast
- Instead of Extra Virgin Olive Oil: vegetable oil
- Instead of Smoked Paprika: regular paprika
- Instead of Dried Oregano: Italian seasoning
- Instead of Dried Chili Flakes: cayenne pepper (¼ tsp)
- Instead of Tortilla Wraps: low‑carb wraps
Equipment Needed
- Cutting Board
- Chef's Knife
- Small Bowl
- Whisk
- Measuring Spoons
- Measuring Cup
- Large Bowl
- Large Skillet or Frying Pan
- Tongs
- Grater
- Citrus Zester (optional)
- Jar or Bottle for Infused Oil (optional)
Critical Steps — Do Not Skip
- Removing the tendon from chicken tenderloins
- Not overcrowding the skillet when searing
- Allowing the infused oil to rest for flavor development
Chef Tips from the Video
- Use a microplane for the ginger and lemon zest for maximum flavor extraction.
- Add a splash of white wine to the pan after searing for an extra layer of aroma.
- Toast the assembled wraps in a dry skillet for 30 seconds per side for a warm, crispy exterior.
Troubleshooting
Chicken turns dry after searing.
Do not overcook; keep cooking time to 2 minutes per side and remove from heat while still slightly pink inside. Let rest before slicing.
Infused oil separates with oil on top.
Give the jar a good shake before each use; the flavors will re‑emulsify.
Lettuce becomes soggy.
Pat lettuce dry thoroughly after washing and add it just before serving.
Storage
Refrigerator: Infused oil: 3‑4 weeks; sauce: up to 5 days; assembled wraps: up to 3 days.
Freezer: Wraps: up to 4 months; chicken strips (pre‑cooked) up to 3 months.
Room temperature: Do not store perishable components at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the infused oil and yogurt‑mayonnaise sauce up to 2 days ahead; store in sealed jars.
- Marinate the chicken up to 48 hours in advance for deeper flavor.
- Pre‑slice lettuce and keep it dry in a paper‑towel‑lined container.
Frequently Asked Questions
What is the cultural significance and history of Portuguese Chicken Wraps in Portuguese cuisine?
While traditional Portuguese cuisine features grilled chicken with piri‑piri sauce, the wrap format is a modern, portable adaptation that blends Portuguese flavors—like smoked paprika and lemon—with the convenience of a tortilla, making it popular for quick meals and meal‑prep.
What are the traditional regional variations of Portuguese chicken dishes in Portugal?
In Portugal, chicken is often marinated with piri‑piri chilies, garlic, and lemon, then grilled or roasted. Coastal regions add seafood elements, while the interior may use more smoked paprika and herbs like oregano, similar to the spices used in this wrap recipe.
How is Portuguese Chicken traditionally served in Portugal?
Traditionally, the chicken is served hot on a platter with sides such as rice, potatoes, or a simple salad. It is not wrapped, but the flavors translate well to a wrap for a modern, handheld version.
What occasions or celebrations is Portuguese Chicken commonly associated with in Portuguese culture?
Grilled or marinated chicken is a staple at family gatherings, festivals, and summer barbecues in Portugal. The dish is enjoyed during holidays like São João and casual weekend meals.
What authentic ingredients are essential for Portuguese Chicken and what are acceptable substitutes?
Key ingredients include smoked paprika, lemon, garlic, and olive oil. If smoked paprika is unavailable, regular paprika with a pinch of liquid smoke works; for lemon, lime can be used, though the flavor profile changes slightly.
What other Portuguese dishes pair well with Portuguese Chicken Wraps?
Serve the wraps with a simple Portuguese cucumber‑tomato salad, black olives, or a side of caldo verde (kale soup). A glass of Vinho Verde or a light Portuguese white wine complements the bright flavors.
What are the most common mistakes to avoid when making Portuguese Chicken Wraps?
Common errors include overcrowding the pan, which steams the chicken instead of searing, over‑cooking the chicken strips, and not letting the infused oil rest, which reduces flavor depth. Also, avoid using soggy lettuce, which makes the wrap soggy.
Why does this Portuguese Chicken Wrap recipe use a separate infused oil instead of adding the chili paste directly to the chicken?
Creating an infused oil allows the garlic, ginger, and lemon zest to mellow and blend with the sambal oelek, producing a balanced, aromatic base that can be brushed on the chicken and used as a sauce. Direct addition would give a harsher, more immediate heat.
Can I make Portuguese Chicken Wraps ahead of time and how should I store them?
Yes. Prepare the infused oil, yogurt‑mayonnaise sauce, and marinated chicken up to two days ahead. Store each component in sealed containers in the refrigerator. Assemble the wraps just before eating, or wrap tightly and refrigerate for up to 3 days; freeze for up to 4 months.
What texture and appearance should I look for when searing the chicken for Portuguese Chicken Wraps?
The chicken should develop a golden‑brown crust on each side while remaining pink‑ish inside. The exterior should be slightly crisp, indicating a proper Maillard reaction, and the interior should stay juicy.
What does the YouTube channel Chef Jack Ovens specialize in?
Chef Jack Ovens focuses on approachable, high‑flavor home cooking with an emphasis on meal‑prep, international twists, and practical techniques that help home cooks create restaurant‑style dishes quickly.
How does the YouTube channel Chef Jack Ovens' approach to Portuguese cooking differ from other Portuguese cooking channels?
Chef Jack Ovens blends traditional Portuguese flavor profiles with modern, convenient formats like wraps and meal‑prep containers, whereas many Portuguese channels stick to classic plating and longer cooking methods. His style prioritizes speed, versatility, and minimal equipment.
Last updated: August 24, 2026
