Healthy Chicken Crunch Wrap: Crispy, Satisfying & Simple (Print Version)

Healthy Chicken Crunch Wrap is a crispy, satisfying meal you can make at home! Packed with flavor, it's my go-to for a quick, wholesome dinner.

# Recipe Info:

Prep Time: 15 Minutes minutes
Cook Time: 15 Minutes minutes
Total Time: 30 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: High Protein, Lower Fat

# Ingredients:

→ Chicken & Base

01 - 1 lb boneless, skinless chicken breasts, diced
02 - 4 large (burrito size) flour tortillas
03 - 4 crispy corn tostadas

→ Crunch & Veggies

04 - 1 cup shredded reduced-fat cheddar or Monterey Jack cheese
05 - 1 cup shredded lettuce
06 - 1/2 cup diced tomato

→ Flavor Boosters

07 - 1/2 cup plain Greek yogurt
08 - 1/2 cup salsa (your favorite kind)
09 - 1 tbsp taco seasoning

→ Wraps & Finishing

10 - 1 tbsp olive oil
11 - 4 small flour tortillas (or cut large ones to size)

# Instructions:

01 - First things first, let’s get that chicken seasoned and cooked. I like to dice my chicken breasts into small, bite-sized pieces; it makes them cook faster and distribute evenly in the wrap. Toss them with a good tablespoon of taco seasoning and a tiny drizzle of olive oil in a bowl. Then, heat a non-stick pan over medium-high heat. Once it’s hot, add your chicken and cook until it’s beautifully browned and cooked through, about 5-7 minutes. I usually see a little char on the edges, and that’s when I know it’s perfect. Don't overcrowd the pan, or the chicken will steam instead of sear – a mistake I’ve made too many times!
02 - This step is crucial for flexibility! You want your large flour tortillas to be warm and pliable so they don’t crack when you’re folding them. I usually pop them in the microwave for about 15-20 seconds each, or you can warm them gently in a dry pan for a few seconds per side. Just be careful not to make them crispy yet! This is where I always get a little impatient and sometimes tear one, oops. A warm tortilla is a happy tortilla, ready to embrace all the deliciousness of your Healthy Chicken Crunch Wrap.
03 - Okay, here’s where the magic begins for our Healthy Chicken Crunch Wrap! Lay a warm, large tortilla flat on a clean surface. In the very center, spoon about a quarter of your cooked, seasoned chicken. On top of the chicken, add a dollop of Greek yogurt, a sprinkle of cheese, and a spoonful of salsa. Don't overdo it here, to be real. I've learned the hard way that less is sometimes more when it comes to keeping things neat. This is the core flavor bomb, so make sure it’s evenly distributed.
04 - Now for the best part: the crunch! Gently place one crispy corn tostada directly on top of the chicken, yogurt, cheese, and salsa mixture. This is what gives our Healthy Chicken Crunch Wrap its signature texture. If your tostada is a little too big for the tortilla, you can gently break off a piece to make it fit. Just make sure it covers the central ingredients. On top of the tostada, add a little more Greek yogurt (it acts as a "glue") and then a layer of shredded lettuce and diced tomatoes. This adds freshness and color, making the Healthy Chicken Crunch Wrap vibrant.
05 - This is where my kitchen chaos often happens, but I’ve got it down now! Take a smaller flour tortilla (or cut a larger one to size) and place it directly on top of the lettuce and tomatoes. This second tortilla helps contain everything. Now, for the fold: starting from one edge, fold the large tortilla over the smaller one, working your way around in a circle, creating pleats. You’re aiming to seal everything in tightly. It might not look perfect, and that’s totally okay – mine never do, honestly! The goal is to create a neat, sealed package for your Healthy Chicken Crunch Wrap.
06 - Heat a clean, dry non-stick pan over medium heat. Carefully place your folded Healthy Chicken Crunch Wrap, seam-side down, into the hot pan. Cook for about 3-4 minutes, or until that bottom side is golden brown and crispy. Then, very carefully, flip it over and cook the other side for another 3-4 minutes until it’s also beautifully golden. What you're aiming for is a warm, slightly toasted exterior with a perfectly melted cheesy interior and that satisfying crunch. Slice it in half and listen for that glorious crunch! It just smells so good when it’s fresh off the pan.

# Notes:

01 - Don't overfill your wrap! I've had many explode on me, making a mess but still tasting good.
02 - Cooked chicken keeps well in the fridge for 3-4 days; perfect for meal prep, just assemble fresh.
03 - Greek yogurt is my favorite swap for sour cream; it adds tang and protein without the extra fat.
04 - A squeeze of fresh lime or a side of simple salsa just elevates this wrap, adding a burst of freshness.

# Equipment Needed:

01 - Large non-stick pan
02 - cutting board
03 - knife

# Nutrition (Per Serving):

Calories: 450-500
Total Fat: 18-22g
Total Carbohydrate: 45-50g
Protein: 35-40g

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