Low Sodium Crispy Chicken Wrap

Satisfy your cravings without sacrificing flavor with this Low Sodium Crispy Chicken Wrap! Perfectly seasoned and marinated chicken breasts are coated in crunchy low sodium panko breadcrumbs, baked to golden perfection for a guilt-free twist on fried chicken. Wrapped in wholesome whole wheat tortillas and paired with fresh romaine lettuce, juicy tomato, and creamy avocado, each bite is a delightful balance of texture and taste. The tangy Greek yogurt and dill dressing adds a refreshing, low-sodium zing that ties it all together. Ready in just under an hour, this heart-healthy recipe makes a deliciously satisfying lunch or dinner option that's flavorful, crispy, and light. Healthy eating has never tasted this good!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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
• 0 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

Directions

Step 1

Pound the chicken breasts to an even thickness with a meat mallet or rolling pin.

Step 2

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.

Step 3

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

Step 4

In a shallow dish, combine the panko breadcrumbs and flour.

Step 5

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.

Step 6

Place the breaded chicken on the prepared baking sheet and spray the tops lightly with olive oil spray.

Step 7

Bake in the preheated oven for 20-25 minutes, until golden brown and cooked through. The internal temperature should reach 165°F (74°C).

Step 8

While the chicken bakes, prepare the dressing by mixing the Greek yogurt, lemon juice, and dried dill in a small bowl.

Step 9

Warm the whole wheat wraps in a dry skillet or microwave.

Step 10

Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.

Step 11

To assemble the wrap, place a lettuce leaf on each wrap, followed by tomato slices, avocado slices, and chicken strips.

Step 12

Drizzle some yogurt dressing over the chicken and roll up the wraps tightly. Serve immediately.

Nutrition Facts

Serving size	(1424.0g)

Amount per serving	% Daily Value*
Calories	2276.9

Total Fat 62.7g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 0.6g
Cholesterol 334.9mg	0%
Sodium 1601.7mg	0%
Total Carbohydrate 256.7g	0%
Dietary Fiber 33.6g	0%
Total Sugars 29.2g
Protein 168.0g	0%

Vitamin D 130.4IU	0%
Calcium 773.9mg	0%
Iron 14.6mg	0%
Potassium 3054.9mg	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: 24.9%

Protein: 29.7%

Carbs: 45.4%