Heart-Healthy Crispy Chicken Wrap
Looking for a guilt-free indulgence that combines taste and nutrition? This Heart-Healthy Crispy Chicken Wrap is the ultimate wholesome meal you can feel good about. Made with oven-baked chicken strips coated in crunchy panko breadcrumbs, nestled in a fluffy whole wheat tortilla, and loaded with fresh veggies like romaine lettuce, ripe tomatoes, creamy avocado, and zesty red onion, this wrap is a perfect balance of flavor and health. A tangy, protein-packed Greek yogurt sauce seasoned with lemon juice, garlic, and oregano adds a flavorful twist without the saturated fats or calories. Ready in just 45 minutes, this recipe is ideal for busy weeknights or healthy meal prep. Plus, with keywords like "oven-baked chicken," "whole wheat wrap," and "low-fat recipe," it’s a heart-smart, family-friendly dish you’ll make on repeat!
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Recipe Information
Ingredients
- 1 piece boneless, skinless chicken breast
- 4 pieces whole wheat tortillas
- 1 cup panko breadcrumbs
- 0.5 cup whole wheat flour
- 2 pieces egg whites
- 1 as needed olive oil spray
- 0.5 cup low-fat plain Greek yogurt
- 2 tablespoons lemon juice
- 0.5 teaspoon garlic powder
- 0.5 teaspoon dried oregano
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 1 head romaine lettuce
- 2 medium ripe tomatoes
- 1 medium avocado
- 0.5 medium red onion
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Slice the chicken breast into thin strips.
Set up a dredging station with three shallow bowls: one with whole wheat flour, one with egg whites (beaten), and one with panko breadcrumbs.
Dip each chicken strip first in the flour, shaking off excess, then in the egg whites, and finally coat them with panko breadcrumbs.
Place the coated chicken strips on the prepared baking sheet and lightly spray with olive oil spray.
Bake in the preheated oven for about 20-25 minutes, or until the chicken is cooked through and golden brown, turning halfway through the cooking time.
While the chicken is baking, prepare the yogurt sauce by combining the Greek yogurt, lemon juice, garlic powder, dried oregano, black pepper, and salt in a small bowl. Stir until smooth and set aside.
Wash and dry the romaine lettuce, then chop it into bite-sized pieces. Slice the tomatoes, avocado, and red onion thinly.
Warm the whole wheat tortillas in a dry skillet over medium heat for a few seconds on each side until pliable.
To assemble each wrap, lay a warmed tortilla flat and spread a generous spoonful of the yogurt sauce on it.
Layer with romaine lettuce, sliced tomatoes, avocado, red onion, and a portion of the crispy baked chicken strips.
Roll up the tortilla tightly, tucking in the sides as you go, to form the wrap.
Repeat the process for each wrap and serve immediately. Enjoy your heart-healthy crispy chicken wrap!
Nutrition Facts
Calories |
1787 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 160 mg | 53% | |
| Sodium | 2687 mg | 117% | |
| Total Carbohydrate | 234.7 g | 85% | |
| Dietary Fiber | 43.5 g | 155% | |
| Total Sugars | 28.3 g | ||
| Protein | 118.9 g | 238% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 649 mg | 50% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 4074 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
