Low Sodium Fried Chicken Wrap
Elevate your lunch game with this irresistible Low Sodium Fried Chicken Wrap, a heart-healthy twist on a beloved classic. Tender, juicy chicken breast is marinated in flavorful buttermilk spiked with garlic, smoked paprika, and onion powder, then lightly coated in a crisp golden crust for the perfect crunch—all without the heavy sodium. Wrapped in a wholesome whole wheat tortilla and loaded with crisp romaine, juicy tomatoes, creamy avocado, and a dollop of low sodium ranch dressing, this satisfying meal is packed with texture and vibrant flavor. Quick to prepare and perfect for meal prep, these fried chicken wraps deliver on taste and nutrition, making them a go-to choice for a guilt-free indulgence. Ideal for lunch, dinner, or even on-the-go cravings!
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Recipe Information
Ingredients
- 1 pound skinless chicken breast
- 1 cup buttermilk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon black pepper
- 1 cup all-purpose flour
- 0.5 cup cornstarch
- 0.25 teaspoon cayenne pepper
- 0.25 cup olive oil
- 4 pieces whole wheat tortillas
- 2 cups romaine lettuce
- 1 large tomato
- 1 large avocado
- 0.25 cup low sodium ranch dressing
Instructions
Slice the chicken breast into thin strips.
In a bowl, combine the chicken strips with buttermilk, garlic powder, onion powder, smoked paprika, and black pepper. Cover and marinate in the refrigerator for at least 30 minutes, or up to 2 hours.
In another bowl, mix together the flour, cornstarch, and cayenne pepper.
Remove chicken strips from the marinade, letting excess buttermilk drip off. Coat chicken strips in the flour mixture, ensuring they are fully covered.
Heat olive oil in a non-stick skillet over medium-high heat.
Fry the chicken strips in batches if necessary, for about 3-4 minutes per side, or until golden brown and cooked through. Remove and let them drain on paper towels.
Warm the whole wheat tortillas in a microwave or over a dry skillet until pliable.
To assemble the wraps, lay a tortilla flat and spread a tablespoon of low sodium ranch dressing in the center.
Layer with romaine lettuce leaves, a few fried chicken strips, sliced tomato, and avocado.
Fold the sides of the tortilla over the fillings, then roll from the bottom up to form a tight wrap.
Repeat the process for the remaining tortillas and serve immediately.
Nutrition Facts
Calories |
3068 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 135.1 g | 173% | |
| Saturated Fat | 26.3 g | 132% | |
| Polyunsaturated Fat | 9.6 g | ||
| Cholesterol | 410 mg | 136% | |
| Sodium | 3750 mg | 163% | |
| Total Carbohydrate | 275.3 g | 100% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 35.3 g | ||
| Protein | 184.6 g | 369% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 621 mg | 48% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 2532 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.
