Tastiest Low Calorie High Protein Spicy Grilled Chicken Wraps

Ingredients

• 2 pieces Chicken Breast (about 250 g each, sliced into strips)
• 2 cloves Garlic (minced)
• 1 tsp Dried Oregano
• 1 tsp Paprika
• 1 tsp Onion Powder
• 0.5 tsp Chili Flakes
• 0.5 tsp Salt
• 0.25 tsp Black Pepper
• 1 tbsp Lemon Juice (freshly squeezed (about ½ lemon))
• 0.5 cup Fat‑Free Greek Yogurt (plain)
• 2 tbsp Sriracha Sauce
• 2 tbsp Fresh Parsley (chopped)
• 2 pieces Low‑Calorie Tortilla Wrap (8‑inch, whole‑wheat or corn)
• 1 cup Shredded Lettuce
• 0.25 piece Red Onion (thinly sliced)
• 0.5 piece Tomato (sliced)
• 1 tsp Olive Oil (for cooking)

Instructions

1. Season the chicken

   Slice the chicken breasts into uniform strips. Place them in a bowl and add minced garlic, dried oregano, paprika, onion powder, chili flakes, salt, pepper, and lemon juice. Toss to coat evenly and let rest for 5 minutes.

   Time: PT5M

2. Grill the chicken strips

   Heat a skillet over medium heat and add a drizzle of olive oil. Add the seasoned chicken strips and cook for about 8 minutes, turning halfway, until they are golden brown and reach an internal temperature of 165°F (74°C).

   Time: PT8M

   Temperature: Medium heat

3. Make the spicy yogurt sauce

   In a small bowl combine fat‑free Greek yogurt, Sriracha, minced garlic, chopped parsley, salt, pepper, and lemon juice. Stir until the mixture is completely smooth.

   Time: PT3M

4. Prep the vegetables

   Thinly slice the red onion and tomato. If the lettuce is not pre‑shredded, shred it now.

   Time: PT4M

5. Assemble the wraps

   Lay a low‑calorie tortilla on a plate. Spread a generous layer of the spicy yogurt sauce, then add shredded lettuce, grilled chicken strips, sliced red onion, and tomato. Fold or roll the tortilla tightly. Repeat for the second wrap.

   Time: PT4M

6. Serve

   Serve the wraps immediately, or wrap them in foil for a portable meal.

   Time: PT0M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

30 g

Fat

8 g

Fiber

5 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey breast, Firm tofu (for vegetarian)
• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Dried Oregano: Italian seasoning
• Instead of Paprika: Smoked paprika
• Instead of Onion Powder: Finely minced fresh onion (½ tsp)
• Instead of Chili Flakes: Cayenne pepper (¼ tsp)
• Instead of Salt: Sea salt
• Instead of Black Pepper: White pepper
• Instead of Lemon Juice: Lime juice
• Instead of Fat‑Free Greek Yogurt: Low‑fat plain yogurt
• Instead of Sriracha Sauce: Hot sauce of choice
• Instead of Fresh Parsley: Cilantro
• Instead of Low‑Calorie Tortilla Wrap: Lettuce leaf for grain‑free wrap
• Instead of Shredded Lettuce: Spinach leaves
• Instead of Red Onion: White onion
• Instead of Tomato: Cucumber slices
• Instead of Olive Oil: Cooking spray, Canola oil

Equipment Needed

• Cutting Board
• Chef's Knife
• Mixing Bowl
• Measuring Spoons
• Spatula or Spoon
• Skillet or Frying Pan
• Plate (optional)

Critical Steps — Do Not Skip

• Season the chicken thoroughly so flavor penetrates.
• Cook chicken to an internal temperature of 165°F (74°C) for safety.
• Assemble the wrap with enough sauce to keep it moist but not soggy.

Chef Tips from the Video

• For a smoky flavor, grill the chicken strips on an outdoor grill or use smoked paprika in the seasoning.
• Toast the tortilla briefly in the skillet for a crispier texture.
• Add a pinch of smoked paprika to the sauce for extra depth.

Troubleshooting

Storage

Refrigerator: Store cooked chicken strips and sauce in separate airtight containers for up to 3 days.

Freezer: Freeze cooked chicken strips (without sauce) in a zip‑top bag for up to 2 months; thaw before reheating.

Room temperature: Do not leave assembled wraps at room temperature for more than 2 hours.

Make-Ahead Tips

• Season the chicken strips up to 4 hours ahead and keep refrigerated.
• Prepare the spicy yogurt sauce a day in advance; store chilled.
• Slice red onion and tomato and store in airtight containers for quick assembly.

Frequently Asked Questions