Heart-Healthy Crispy Chicken Wrap

Savor the perfect balance of crunch and nutrition with this Heart-Healthy Crispy Chicken Wrap! Featuring oven-baked chicken strips coated in panko breadcrumbs for a satisfying crunch without the guilt, this recipe is a wholesome twist on a classic favorite. Wrapped in soft whole wheat tortillas and loaded with fresh, vibrant veggies like romaine lettuce, ripe tomatoes, creamy avocado, and red onion, it’s topped off with a tangy, protein-packed Greek yogurt sauce flavored with zesty lemon and aromatic spices. This quick and easy recipe is ready in under 45 minutes, making it perfect for busy weeknight dinners or meal prep. Enjoy a flavorful, nutrient-rich wrap that’s as good for your heart as it is for your taste buds!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Slice the chicken breast into thin strips.

Step 3

Set up a dredging station with three shallow bowls: one with whole wheat flour, one with egg whites (beaten), and one with panko breadcrumbs.

Step 4

Dip each chicken strip first in the flour, shaking off excess, then in the egg whites, and finally coat them with panko breadcrumbs.

Step 5

Place the coated chicken strips on the prepared baking sheet and lightly spray with olive oil spray.

Step 6

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.

Step 7

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.

Step 8

Wash and dry the romaine lettuce, then chop it into bite-sized pieces. Slice the tomatoes, avocado, and red onion thinly.

Step 9

Warm the whole wheat tortillas in a dry skillet over medium heat for a few seconds on each side until pliable.

Step 10

To assemble each wrap, lay a warmed tortilla flat and spread a generous spoonful of the yogurt sauce on it.

Step 11

Layer with romaine lettuce, sliced tomatoes, avocado, red onion, and a portion of the crispy baked chicken strips.

Step 12

Roll up the tortilla tightly, tucking in the sides as you go, to form the wrap.

Step 13

Repeat the process for each wrap and serve immediately. Enjoy your heart-healthy crispy chicken wrap!

Nutrition Facts

Serving size	(1767.7g)

Amount per serving	% Daily Value*
Calories	1787.3

Total Fat 47.4g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 3.3g
Cholesterol 160.2mg	0%
Sodium 2687.1mg	0%
Total Carbohydrate 234.7g	0%
Dietary Fiber 43.5g	0%
Total Sugars 28.3g
Protein 118.9g	0%

Vitamin D 8.7IU	0%
Calcium 649.1mg	0%
Iron 19.0mg	0%
Potassium 4073.8mg	0%

*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.

Source of Calories

Fat: 23.2%

Protein: 25.8%

Carbs: 51.0%