10 min prep8 min cookEasy

Lean Chicken Wrap

A fresh, crunchy toasted wrap with seared chicken, corn, olives, arugula, and a tangy yogurt-ketchup dressing — only 315 calories

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A lightly toasted low-carb tortilla filled with golden-seared chicken breast pieces, peppery arugula, crisp lettuce, sweet corn kernels, and thinly sliced briny black olives — all drizzled with a tangy, creamy dressing made by whisking non-fat Greek yogurt with sugar-free ketchup and a splash of lemon. Pan-sealed until the tortilla is golden and crunchy. 315 calories, 36g of protein, and only 5g of fat.

📊Nutrition

Per serving

0kcalCalories

0gProtein

0gFats

0gCarbs

Wrap & Protein

1Medium low-carb or light whole-wheat tortilla
130gFresh chicken breast, cut into strips or bite-sized pieces
as neededZero-calorie cooking spray
to tasteSea salt, black pepper, and garlic powder

Fresh Veggies

a generous handfulMixed fresh lettuce and arugula
20gSweet corn kernels
10gBlack olives, thinly slicedAbout 3-4 whole olives — measured to control fat while keeping that salty, briny punch

Lean Dressing

1 tbspPlain non-fat (0%) Greek yogurt
1 tbspSugar-free ketchup
a tiny splashWater or fresh lemon juiceTo thin the dressing to a drizzle-able consistency

👨‍🍳Method

Sizzle the Chicken

5 min

Heat a non-stick skillet over medium-high heat and coat lightly with zero-calorie cooking spray. Season your chicken pieces with salt, pepper, and garlic powder. Sauté for 4-5 minutes until beautifully browned and cooked completely through. Remove from the pan and let it rest for a moment so the juices don't make your wrap soggy.

💡Cut the chicken into evenly sized pieces so they cook at the same rate — no dry edges, no raw centers.

Mix the Lean Dressing

1 min

In a small cup, whisk together the non-fat Greek yogurt and sugar-free ketchup. Add a tiny drop of water or lemon juice until it reaches a nice, drizzle-able consistency.

💡The lemon juice option adds a brighter, fresher tang that pairs especially well with the arugula.

Assemble the Wrap

2 min

Lay your low-carb tortilla flat. Spread your lean dressing generously down the center. Layer your fresh lettuce and arugula, sweet corn, and sliced black olives. Pile your warm, cooked chicken directly on top.

Fold and Toast

3 min

Tuck the ends of the tortilla in and roll it up tightly. Wipe your skillet clean, give it one more quick spray of cooking spray, and place it back over medium heat. Place the wrap seam-side down first to seal it closed. Cook for 1-2 minutes per side until the tortilla gets a slightly crispy, golden-brown crust.

💡Pressing gently with a spatula while toasting gives you that satisfying crunch on every bite.

Serve