Low Fat Fried Chicken Wrap
Craving the irresistible crunch of fried chicken but looking for a healthier twist? This Low Fat Fried Chicken Wrap pairs oven-baked, golden-crispy chicken tenders with nutrient-packed whole wheat tortillas for a guilt-free indulgence. Marinated in buttermilk for tenderness and coated in a flavorful blend of whole wheat flour, panko breadcrumbs, and aromatic spices, the chicken delivers all the satisfaction of traditional fried chicken without excess oil. Fresh romaine lettuce, juicy tomato slices, and zingy red onion add vibrant textures, while a tangy Greek yogurt sauce with a touch of dill brings refreshing balance. Ready in just 40 minutes and perfect for meal prep or on-the-go dining, this recipe is a nutritious, protein-packed favorite the whole family will love. Keywords: low fat chicken wrap, healthy fried chicken recipe, baked chicken wrap, quick and easy meal ideas.
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Recipe Information
Ingredients
- 2 pieces boneless skinless chicken breasts
- 1 cup buttermilk
- 0.5 cup whole wheat flour
- 0.5 cup panko breadcrumbs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 bottle cooking spray
- 4 pieces whole wheat tortillas
- 4 large leaves romaine lettuce
- 1 medium, sliced tomato
- 0.5 sliced red onion
- 0.5 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 0.5 teaspoon dried dill
Instructions
Begin by slicing the chicken breasts into strips that resemble tenders, about 1 inch wide. Place them in a bowl and pour the buttermilk over them. Let the chicken marinate for at least 30 minutes in the refrigerator to tenderize and flavor the chicken.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray with cooking spray.
In a shallow bowl, combine the whole wheat flour, panko breadcrumbs, paprika, garlic powder, onion powder, black pepper, and salt.
Remove the chicken from the buttermilk, allowing any excess to drip off, then dredge each piece in the breadcrumb mixture, ensuring it's well coated.
Arrange the coated chicken in a single layer on the prepared baking sheet and spray the top lightly with cooking spray. This will help to achieve a golden, crispy finish.
Bake in the preheated oven for 18-20 minutes, turning the chicken pieces halfway through, until they are cooked through and golden brown.
While the chicken is baking, prepare the yogurt sauce by mixing plain Greek yogurt, lemon juice, and dried dill in a small bowl. Stir well and set aside.
Once the chicken is done, remove it from the oven and allow it to cool slightly.
To assemble the wraps, lay a whole wheat tortilla on a flat surface. Place a lettuce leaf in the center, followed by some slices of tomato and red onion.
Add a few pieces of the baked chicken tenders on top, and drizzle with the prepared yogurt sauce.
Roll up the tortilla tightly, securing with a toothpick if necessary, and repeat with the remaining tortillas and fillings.
Serve immediately or wrap in parchment paper for a convenient on-the-go meal.
Nutrition Facts
Calories |
3766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 237.7 g | 305% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 335 mg | 112% | |
| Sodium | 4381 mg | 190% | |
| Total Carbohydrate | 196.2 g | 71% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 33.7 g | ||
| Protein | 158.6 g | 317% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 711 mg | 55% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2552 mg | 54% | |
*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.
