Low Sodium Fried Chicken Wrap

Craving a satisfying fried chicken wrap without the excess salt? This Low Sodium Fried Chicken Wrap is the perfect balance of flavor and nutrition. Marinated in a zesty buttermilk blend and coated in a light, spiced flour mixture, the crispy chicken strips deliver all the crunch you love without the guilt. Wrapped in wholesome whole wheat tortillas, these wraps are loaded with crisp romaine lettuce, juicy tomato slices, creamy avocado, and a drizzle of low sodium ranch dressing for a fresh, balanced bite. Quick to prepare in under 40 minutes and packed with wholesome ingredients, this recipe makes an ideal weeknight dinner or a portable lunch option. Perfect for those watching their sodium intake, this wrap is proof that you don't have to compromise on flavor for a healthier meal.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Slice the chicken breast into thin strips.

Step 2

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.

Step 3

In another bowl, mix together the flour, cornstarch, and cayenne pepper.

Step 4

Remove chicken strips from the marinade, letting excess buttermilk drip off. Coat chicken strips in the flour mixture, ensuring they are fully covered.

Step 5

Heat olive oil in a non-stick skillet over medium-high heat.

Step 6

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.

Step 7

Warm the whole wheat tortillas in a microwave or over a dry skillet until pliable.

Step 8

To assemble the wraps, lay a tortilla flat and spread a tablespoon of low sodium ranch dressing in the center.

Step 9

Layer with romaine lettuce leaves, a few fried chicken strips, sliced tomato, and avocado.

Step 10

Fold the sides of the tortilla over the fillings, then roll from the bottom up to form a tight wrap.

Step 11

Repeat the process for the remaining tortillas and serve immediately.

Nutrition Facts

Serving size	(1627.1g)

Amount per serving	% Daily Value*
Calories	3067.8

Total Fat 135.1g	0%
Saturated Fat 26.3g	0%
Polyunsaturated Fat 9.6g
Cholesterol 409.5mg	0%
Sodium 3749.8mg	0%
Total Carbohydrate 275.3g	0%
Dietary Fiber 33.6g	0%
Total Sugars 35.3g
Protein 184.6g	0%

Vitamin D 126.9IU	0%
Calcium 620.7mg	0%
Iron 18.4mg	0%
Potassium 2532.2mg	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: 39.8%

Protein: 24.2%

Carbs: 36.0%