Seasonal Glow Low Carb Wrap (Printable)
A fresh wrap featuring grilled chicken, seasonal vegetables, and a tangy yogurt-herb sauce for a light, healthy option.
# List of ingredients:
→ Protein
01 - 2 medium chicken breasts (about 10.5 oz), boneless, skinless
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon sea salt
04 - 1/4 teaspoon black pepper
05 - 1/2 teaspoon smoked paprika
→ Vegetables
06 - 1 cup baby spinach leaves
07 - 1/2 cup shredded red cabbage
08 - 1/2 cup julienned carrots
09 - 1/2 cup sliced cucumber
10 - 1 small avocado, sliced
11 - 1 small red bell pepper, thinly sliced
→ Wraps
12 - 4 large low-carb or gluten-free wraps
→ Yogurt-Herb Sauce
13 - 1/2 cup plain Greek yogurt
14 - 1 tablespoon lemon juice
15 - 2 tablespoons chopped fresh parsley
16 - 1 tablespoon chopped fresh dill
17 - 1 clove garlic, minced
18 - Salt and pepper, to taste
# Steps:
01 - Preheat grill pan or skillet over medium-high heat. Brush chicken breasts with olive oil and season thoroughly with salt, pepper, and smoked paprika on both sides.
02 - Place seasoned chicken on hot grill pan. Cook for 5-6 minutes per side until internal temperature reaches 165°F and meat is no longer pink in center. Remove from heat and let rest for 5 minutes before slicing thinly against the grain.
03 - In a small mixing bowl, combine Greek yogurt, lemon juice, chopped parsley, chopped dill, minced garlic, salt, and pepper. Whisk until smooth and well incorporated. Taste and adjust seasoning as needed.
04 - Briefly warm low-carb wraps in a dry skillet or microwave for 15-20 seconds to increase pliability and prevent cracking during assembly.
05 - Spread a generous spoonful of yogurt-herb sauce down the center of each warmed wrap. Layer ingredients in order: spinach, cabbage, carrots, cucumber, avocado, bell pepper, and sliced grilled chicken.
06 - Fold in both sides of wrap, then roll tightly from bottom to top, enclosing filling completely. Slice in half diagonally and serve immediately while vegetables remain crisp.
# Expert Advice:
01 -
- You get that satisfying crunch-to-creamy ratio that most healthy lunches completely miss
- The sauce comes together in literally two minutes but tastes like something from a fancy lunch counter
- Everything can be prepped ahead so assembly becomes the fastest part of your day
02 -
- Overfilling these wraps is how they end up falling apart in your lap so resist the urge to stuff them to bursting
- The sauce thins out if made ahead so add a spoonful of yogurt before serving if needed
- Room temperature wraps crack less than cold ones so plan accordingly
03 -
- Pat the chicken completely dry with paper towels before seasoning for better browning
- Toast the wraps for twenty seconds per side to add another layer of flavor