Whole Wheat Chicken Crunchwrap
4 servings · 15 min prep · 20 min cook
Macros per serving
↓ 38% fewer calories · 200 kcal saved
Smart swaps
- 80/20 ground beef→grilled chicken breast
Chicken breast has roughly 70% less saturated fat and 40% more protein per serving than 80/20 ground beef.
- nacho cheese sauce→reduced-fat shredded cheddar
Eliminates processed cheese sauce loaded with sodium and emulsifiers; real cheese in smaller amounts provides calcium with far less fat.
- white flour tortilla→whole wheat tortilla
Whole wheat adds 3-4 g of fiber per tortilla and has a lower glycemic index, keeping you fuller longer.
- sour cream→nonfat Greek yogurt crema
Greek yogurt delivers the same tangy creaminess with double the protein and almost zero fat.
- butter for pan-frying→olive oil cooking spray
Reduces added fat from 14 g per serving to under 1 g while still achieving a crispy golden shell.
Original
- 80/20 ground beef
- 1 packet taco seasoning packet
- 4 pieces large flour tortillas (12-inch)
- 0.5 cup nacho cheese sauce
- 4 pieces tostada shells
- 0.5 cup sour cream
- 1 cup iceberg lettuce, shredded
- 2 medium Roma tomatoes, diced
- 0.5 cup shredded Mexican cheese blend
- 2 tbsp butter for pan-frying
Healthy version
- •1 lb boneless skinless chicken breast
- •4 pieces whole wheat tortillas (12-inch)
- •2 tbsp homemade taco seasoning (chili powder, cumin, paprika, garlic powder, onion powder)
- •0.25 cup plain nonfat Greek yogurt
- •4 pieces baked whole-grain tostada shells
- •0.25 cup reduced-fat shredded cheddar cheese
- •2 cups romaine lettuce, shredded
- •2 medium Roma tomatoes, diced
- •0.5 cup black beans, drained and rinsed
- •1 tbsp fresh lime juice
- •1 spray olive oil cooking spray
- •1 tsp hot sauce
Method
- 1
Season chicken breast with homemade taco seasoning on both sides. Grill or pan-sear over medium-high heat for 6-7 minutes per side until internal temperature reaches 165 F. Let rest 5 minutes, then dice.
6–7 minutes5 minutes - 2
Warm black beans in a small saucepan with a squeeze of lime juice and a pinch of cumin until heated through.
- 3
Mix Greek yogurt with hot sauce and a squeeze of lime to create a tangy crema.
- 4
Lay a whole wheat tortilla flat. Spread 1 tbsp yogurt crema in the center, then layer diced chicken, black beans, and a small sprinkle of reduced-fat cheddar.
- 5
Place a baked tostada shell on top. Add shredded romaine, diced tomato, and another drizzle of crema.
- 6
Fold the edges of the tortilla tightly over the filling toward the center, creating pleats all the way around to seal.
- 7
Coat a nonstick skillet with olive oil cooking spray and heat over medium heat. Place crunchwrap seam-side down and cook 2-3 minutes per side until golden brown and crispy.
2–3 minutes - 8
Let cool for 1 minute, slice in half, and serve.
1 minute