High Protein Chicken Wraps

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

1. 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

2. 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

3. 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

4. Wash and Slice Lettuce

   Rinse lettuce leaves under cold water, pat dry, and thinly slice.

   Time: PT5M

5. 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

6. 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

7. 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

8. Finish Chicken

   Transfer cooked chicken to a plate, drizzle with a little extra lemon juice and optional sea‑salt flakes.

   Time: PT1M

9. 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

10. 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