Creamy Grilled Chicken Veggie Wrap
Creamy Grilled Chicken Veggie Wrap
Charred chicken, cream sauce, grill marks – 20 minutes, one skillet
This is a grilled wrap, not a flour burrito. Low-carb tortillas, seared chicken, tomato, red onion, greens, and a thick cream sauce, then a quick press so the outside gets grill marks, like the halves in the photo. Twenty minutes. No sugar.
Two wraps. One wrap is one serving. Warm the tortilla or it cracks.
Why you’ll love this wrap
- 32g protein per wrap – lunch that holds you
- Only 8g net carbs – a 3g net tortilla, not flour
- About 20 minutes, one skillet
- Grill marks, cream sauce, tomato, onion, greens, like the photo
- No boxed wrap kit
- It packs for work
Health notes
- High protein: About 8 oz chicken plus a little cheese.
- Low carb: Low-carb tortillas and a yogurt cream, no flour wraps.
- Two wraps: Macros are per wrap, not both.
- Flour tortillas will jump the carbs. Use a 2 to 4g net wrap.
Key element – warm the tortilla, then do not overfill
Cold low-carb tortillas crack when you roll them. Warm each one 10 seconds, fill with a modest scoop, and roll tight so the cream stays inside. A dry skillet press is what gives the grill marks in the photo. Extra filling leaks and burns.
Ingredients
Wraps (2 servings)
- 8 oz (225g) chicken breast, cut into bite-size pieces
- 2 low-carb tortillas (about 3 to 4g net each)
- 1/2 cup diced tomato
- 1/4 cup diced red onion
- 1 cup baby spinach or chopped lettuce
- 1/4 cup shredded cheddar or Monterey Jack
- 2 Tbsp chopped cilantro or parsley
- 1 Tbsp olive oil
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp salt + 1/4 tsp black pepper
Cream sauce
- 3 Tbsp thick Greek yogurt
- 1 Tbsp mayo
- 1 tsp lemon juice
- 1/4 tsp smoked paprika
- Pinch of salt
Swaps
- Rotisserie: Use 8 oz pulled white meat. Skip the skillet sear.
- Cheese wrap: Use a baked cheese wrap if you want even fewer carbs.
- Avocado: Add 2 Tbsp mashed avocado to the cream.
- No grill pan: A dry regular skillet still gives gold spots.
Instructions
| 1 | Sauce and season. Stir yogurt, mayo, lemon, paprika, and salt. Toss chicken with oil, smoked paprika, garlic powder, salt, and pepper. |
| 2 | Sear. Heat a skillet on medium-high. Cook chicken 5 to 7 minutes, turning, until gold and cooked through. Rest 2 minutes. |
| 3 | Warm and fill. Warm each tortilla 10 seconds so it bends. Spread cream sauce. Add chicken, tomato, onion, greens, cheese, and cilantro. Do not overfill. |
| 4 | Roll. Fold in the sides, then roll tight. Seam-side down. |
| 5 | Grill. Press each wrap in a dry hot skillet 1 to 2 minutes per side until grill marks show, like the photo. Rest 1 minute. Cut on a bias. One wrap is one serving. |
Pro tips
- Warm the tortilla. Cold wraps split and leak cream.
- A modest scoop rolls tight. Extra filling burns on the pan.
- Pat the tomato dry so the wrap does not go soggy.
- Press, do not flip over and over. One mark per side looks like the photo.
- Rest 1 minute before you cut so the cream stays inside.
Nutrition
| Nutrient | Per wrap (1 of 2) |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Net carbohydrates | 8g |
| Total carbohydrates | 12g |
| Fiber | 4g |
| Total fat | 20g |
| Sodium | 680mg |
Estimates with a 3 to 4g net tortilla, chicken, yogurt cream, and veggies. Flour tortillas will raise carbs a lot.
Variations
Spicy
Add 1/2 tsp chipotle powder to the cream and a pinch on the chicken.
Bacon
Add 1 slice cooked, chopped bacon per wrap.
Ranch
Swap the cream for 3 Tbsp thick ranch made with yogurt.
Lettuce wrap
Skip the tortilla. Use 2 large romaine leaves. Carbs drop.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | Grill marks stay crisp for about 20 minutes |
| Refrigerator | Up to 2 days | Wrap tight. Reheat 4 minutes in a dry skillet |
| Meal prep | Keep sauce separate | Assemble and grill the morning you eat |
FAQ
Test your knowledge
5 quick questions about this wrap
1. Protein per wrap?
2. Net carbs per wrap?
3. How many wraps in this batch?
4. How do you keep the tortilla from cracking?
5. What makes the grill marks?
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