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Assembling the homemade chicken crunch wrap with layers of chicken, tostada, lettuce, and tomatoes on a large whole wheat tortilla.

Healthy Chicken Crunch Wrap: The Ultimate Guide

This Healthy Chicken Crunch Wrap recipe is the ultimate guide to making a guilt-free, high-protein version of the classic. It's perfectly crispy, easy to make, and packed with incredible flavor for a satisfying and quick weeknight dinner.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 crunch wraps
Course: Dinner, Lunch, Main Course
Cuisine: American, Tex-Mex
Calories: 452

Ingredients
  

For the Chicken Filling
  • 1 lb lean ground chicken 93/7 or leaner is ideal
  • 1/2 cup diced yellow onion
  • 2 cloves garlic minced
  • 1 packet low-sodium taco seasoning about 2 tablespoons
  • 1/4 cup water
For the Creamy Sauce
  • 1/2 cup plain Greek yogurt non-fat or low-fat
  • 1 tbsp lime juice freshly squeezed
  • 1/4 tsp chili powder
For Assembly
  • 4 large whole wheat tortillas 10-inch, burrito size
  • 4 corn tostada shells
  • 1 cup shredded lettuce romaine or iceberg
  • 1/2 cup diced tomatoes
  • 1/2 cup shredded reduced-fat Mexican cheese blend

Equipment

  • 1 Large Skillet
  • 2 Mixing Bowls

Instructions
 

  1. Heat a large skillet over medium-high heat. Add the ground chicken, diced onion, and minced garlic. Cook until the chicken is no longer pink, breaking it up with a spatula. Drain any excess liquid.
  2. Stir in the taco seasoning and water. Bring to a simmer and cook for 2-3 minutes, or until the sauce has thickened slightly. Remove from heat.
  3. In a small bowl, mix together the plain Greek yogurt, lime juice, and chili powder until well combined.
  4. Warm the large tortillas in the microwave for 15-20 seconds to make them soft and pliable.
  5. To assemble, lay one warm tortilla flat. Spread about a tablespoon of the yogurt sauce in the center. Top with 1/4 of the chicken mixture. Place a tostada shell on top of the chicken. Spread another tablespoon of sauce over the tostada, then top with lettuce, tomatoes, and cheese.
  6. Fold the edges of the large tortilla up and over the toppings, creating pleats, until the center is fully covered and sealed.
  7. Lightly coat a skillet with cooking spray and heat over medium heat. Place the crunch wrap seam-side down and cook for 2-4 minutes per side, until golden brown and crispy. Repeat with the remaining crunch wraps.

Notes

Tip 1: Don't skip warming the tortillas! This is essential to prevent them from tearing when you fold them.
Tip 2: To add a spicy kick, add a pinch of cayenne pepper to the chicken or a few dashes of hot sauce to the creamy yogurt sauce.
Tip 3: For easy meal prep, cook the chicken filling ahead of time and store it in the fridge. Assemble the crunch wraps just before cooking for the best texture.
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