Low Fat Fried Chicken Wrap

Indulge in the guilt-free satisfaction of a **Low Fat Fried Chicken Wrap**, a healthier twist on a classic comfort food favorite! Tender strips of boneless, skinless chicken breasts are marinated in tangy buttermilk, coated in a flavorful blend of whole wheat flour, panko breadcrumbs, and aromatic spices, then baked to golden perfection without deep frying—courtesy of a light spray of cooking oil. Nestled in whole wheat tortillas alongside crisp romaine lettuce, juicy tomato slices, and zesty red onion, these wraps are finished with a creamy homemade yogurt-dill sauce for a fresh and tangy kick. Perfect for meal prep or a quick weeknight dinner, this wholesome recipe delivers big flavor with a fraction of the fat.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray with cooking spray.

Step 3

In a shallow bowl, combine the whole wheat flour, panko breadcrumbs, paprika, garlic powder, onion powder, black pepper, and salt.

Step 4

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.

Step 5

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.

Step 6

Bake in the preheated oven for 18-20 minutes, turning the chicken pieces halfway through, until they are cooked through and golden brown.

Step 7

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.

Step 8

Once the chicken is done, remove it from the oven and allow it to cool slightly.

Step 9

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.

Step 10

Add a few pieces of the baked chicken tenders on top, and drizzle with the prepared yogurt sauce.

Step 11

Roll up the tortilla tightly, securing with a toothpick if necessary, and repeat with the remaining tortillas and fillings.

Step 12

Serve immediately or wrap in parchment paper for a convenient on-the-go meal.

Nutrition Facts

Serving size	(1447.1g)

Amount per serving	% Daily Value*
Calories	3766.4

Total Fat 237.7g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 0.7g
Cholesterol 334.9mg	0%
Sodium 4380.7mg	0%
Total Carbohydrate 196.2g	0%
Dietary Fiber 23.8g	0%
Total Sugars 33.7g
Protein 158.6g	0%

Vitamin D 144.3IU	0%
Calcium 710.6mg	0%
Iron 14.3mg	0%
Potassium 2551.6mg	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: 60.1%

Protein: 17.8%

Carbs: 22.1%