Low Sodium Crispy Chicken Wrap
Satisfy your craving for a crunchy yet wholesome meal with this Low Sodium Crispy Chicken Wrap! Featuring oven-baked chicken breasts that are marinated in seasoned buttermilk and coated in low sodium panko breadcrumbs, this dish delivers the perfect crispy texture without compromising on health. Layered in whole wheat wraps with fresh romaine lettuce, juicy tomato slices, creamy avocado, and a tangy homemade Greek yogurt dressing, each bite is a delicious blend of crunch, creaminess, and vibrant flavors. Perfect for meal preps or a quick low-sodium lunch or dinner, this easy-to-make wrap is both heart-healthy and utterly satisfying. Whether you're looking for a guilt-free indulgence or a well-balanced meal, this recipe is sure to please!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup buttermilk
- 1 cup low sodium panko breadcrumbs
- 0.5 cup unsalted all-purpose flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- as needed olive oil spray
- 4 pieces whole wheat wraps
- 4 leaves romaine lettuce leaves
- 1 piece medium tomato, sliced
- 1 piece avocado, sliced
- 0.5 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 0.5 teaspoon dried dill
Instructions
Pound the chicken breasts to an even thickness with a meat mallet or rolling pin.
In a large bowl, mix the buttermilk, paprika, garlic powder, and black pepper. Add the chicken and marinate for at least 30 minutes, preferably in the refrigerator.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and spray lightly with olive oil spray.
In a shallow dish, combine the panko breadcrumbs and flour.
Remove the chicken from the marinade, allowing excess to drip off, and coat each breast in the breadcrumb mixture, pressing it onto the chicken to adhere well.
Place the breaded chicken on the prepared baking sheet and spray the tops lightly with olive oil spray.
Bake in the preheated oven for 20-25 minutes, until golden brown and cooked through. The internal temperature should reach 165°F (74°C).
While the chicken bakes, prepare the dressing by mixing the Greek yogurt, lemon juice, and dried dill in a small bowl.
Warm the whole wheat wraps in a dry skillet or microwave.
Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.
To assemble the wrap, place a lettuce leaf on each wrap, followed by tomato slices, avocado slices, and chicken strips.
Drizzle some yogurt dressing over the chicken and roll up the wraps tightly. Serve immediately.
Nutrition Facts
Calories |
2277 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.7 g | 80% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 335 mg | 112% | |
| Sodium | 1602 mg | 70% | |
| Total Carbohydrate | 256.7 g | 93% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 29.2 g | ||
| Protein | 168.0 g | 336% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 774 mg | 60% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 3055 mg | 65% | |
*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.
