Chicken Crunch Wrap [Healthy High-Protein]

Name: Chicken Crunch Wrap [Healthy High-Protein]
Prep time: 20 min
Cook time: 24 min
Total time: 44 min
Cuisine: American
Ingredients: approximately 1.81 pounds of boneless skinless chicken breast; Siete taco seasoning (I usually use about 3/4 of the package and save the rest for tacos); 2 tablespoons extra-virgin olive oil; 5 Roma tomatoes, diced; 3 tablespoons fresh cilantro, chopped; 1 jalapeno pepper (with some seeds for spicy), small dice; 1/4 cup red onion, small dice; 1 lime, juiced; 1/2 teaspoon fine sea salt; 1/2 teaspoon freshly cracked black pepper; 2/3 cup whole milk; 1 tablespoon butter; 1/2 pound white American cheese; 1/4 teaspoon chipotle chili powder; 1/4 teaspoon garlic powder; 1/8-1/4 teaspoon fine sea salt (taste first, then add salt as needed); 1 cup black beans; 1 cup sour cream; 1 cup lettuce (romaine or iceburg), shredded or sliced; 1 avocado, sliced into strips; 4 large burrito-sized tortillas; 4 taco-sized tortillas; 4 tostadas

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Not to be confused with Taco Bell’s Crunchwrap Supreme, this homemade chicken crunch wrap recipe is a healthier, high-protein alternative rich in vitamins, minerals, and fiber!

It features baked taco-seasoned chicken breast and black beans for protein, fresh pico de Gallo, which adds vibrant flavors and a burst of nutrients, and avocado for creaminess and healthy fats.

The chicken crunch wraps are also packed with shredded lettuce, a layer of both sour cream and queso, and tostadas that add crunchiness to every bite.

Everything is wrapped tightly in large burrito-sized tortillas and heated until golden brown on both sides. Soooo good! 🙌🏼

A chicken crunch wrap cut in half and placed on top of the other half with inside exposed on a black plate.

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Chicken Crunch Wrap Recipe

Golden brown chicken crunch wrap seam side up in a cast iron pan.

Chicken Crunch Wrap Recipe
- The Ingredients
  - Substitutions for Chicken Crunch Wrap Ingredients
- How to Make Chicken Crunch Wraps
FAQ: Chicken Crunch Wraps Recipe

This homemade chicken crunch wrap recipe is filled with fresh flavors and supports better overall health by focusing on whole, nutritious ingredients. 🍅🥑🫘🥬

Below, I go into more detail about my favorite ingredients (and their health benefits) for a great, high-protein, nutritious chicken crunch wrap recipe!

Keep reading below for additional/alternative toppings and substitutions to help you customize the chicken crunch wraps to your liking and dietary preferences.

The Ingredients

Chicken brunch wrap ingredients scattered in individual bowls, plus tortillas, avocado, cilantro, and a halved lime on a black surface.

Here’s the full list of the chicken crunch wrap ingredients:

Taco Seasoned Baked Chicken Breast – Adds flavorful protein with a spicy kick. Chicken breast is a lean protein, which supports muscle growth and repair. Baking instead of frying reduces added fats and calories!

Black Beans – Provide a hearty, earthy flavor and texture. High in fiber, protein, and essential vitamins and minerals.

Avocado – Adds creaminess and a rich, nutty flavor. Rich in healthy monounsaturated fats, which support heart health. Also provides fiber, potassium, and vitamins like E, C, and K.

Lettuce – I like to use iceberg lettuce for this, but any kind works. It adds a refreshing crunch. Low in calories but high in vitamins A and K, and folate. Contributes to hydration and fiber intake.

Sour Cream – Adds tanginess and a smooth, creamy texture. Contains calcium and probiotics, which support bone health and gut health!

Pico de Gallo – Made from fresh tomatoes, onions, jalapenos, cilantro, and lime juice, it adds freshness and vibrant flavors. Rich in antioxidants and vitamins like A and C.

Queso – Provides a flavorful, creamy, cheesy layer with a hint of spice! You could leave it out, but why? It’s so delicious. 😋

Tostadas – Add a crunchy layer to the chicken crunch wraps.

Large Burrito-Sized Tortillas – Encase all the ingredients, providing structure to the wrap. Whole wheat or high-fiber tortillas will increase fiber intake.

Small Taco-Sized Tortillas – Used to help contain the fillings and add a layer!

Substitutions for Chicken Crunch Wrap Ingredients

The ingredients above are what I typically add to my chicken crunch wraps; however, the substitutions below allow for customization based on dietary preferences and nutritional goals while maintaining a chicken crunch wrap’s delicious flavors and textures!

Spicy Taco Seasoned Baked Chicken Breast: Substitute with grilled or roasted tofu for a vegetarian option. Use seasoned ground turkey, beef, or chicken instead. Substitute with seasoned jackfruit for a vegan alternative.

Black Beans: Substitute with pinto beans or chickpeas. Use lentils for a different texture and flavor. Substitute with refried beans for a smoother consistency (yum).

Avocado: Substitute with guacamole if you want to be extra. I usually make pico de Gallo guacamole, but if you want something simpler, since there is already pico de Gallo in this recipe, you can just mash the avocado with some lime juice, salt, and pepper. Or use hummus as a creamy, protein-rich alternative.

Sour Cream: Substitute with Greek yogurt or cottage cheese for a higher protein, lower-fat option. Use dairy-free sour cream as a vegan alternative!

Pico de Gallo: Substitute with salsa for a similar but saucier alternative. Use diced tomatoes with a sprinkle of salt and lime juice. Substitute corn salsa for added texture.

Queso: Substitute with a cheese sauce made from nutritional yeast for a vegan option. Use shredded cheese like cheddar, Monterey Jack, or pepper Jack. Substitute with a plant-based cheese sauce.

Tostadas: Substitute with baked tortilla chips for a similar crunch. Use whole-grain crackers for a different texture.

Large Burrito-Sized Tortillas: Substitute whole wheat or spinach tortillas for added nutrients.

Small Taco-Sized Tortillas: Substitute with smaller whole wheat or corn tortillas.

How to Make Chicken Crunch Wraps

Chicken crunch wrap cut in half and stacked on top of the other half on a black plate, with a cut lime and avocado half in the background.

Taco Seasoned Chicken

There are times when I make my homemade taco seasoning from a variety of dried spices. I eyeball it and have never written it down, but I’d be happy to if you’d like the recipe (please let me know in the comments below)!

Other times, I use my favorite Siete taco seasoning, which is always great to have on hand for busy nights when you don’t have time to make homemade seasoning.

Siete taco seasoning packet spilled and also tossed with cut up chicken breast and a small bowl of olive oil.

Preheat the oven to four hundred degrees Fahrenheit (two hundred four degrees Celsius). Cut the chicken breast into three or four pieces, depending on the size.

Place the chicken pieces in a baking dish, drizzle with olive oil, then toss with the taco seasoning. Bake in the preheated oven for about twenty minutes (give or take a couple of minutes depending on the size of the chicken pieces).

Be sure the chicken reaches an internal temperature of one hundred sixty-five degrees Fahrenheit (seventy-three point nine degrees Celsius) before eating.

Chop the chicken into bite-sized pieces and set aside until you’re ready to assemble your chicken crunch wrap!

Cooked and taco-seasoned chicken breast pieces in a white baking dish on a black surface.

Pico de Gallo

In the meantime, prepare the ingredients for the Pico de Gallo. Dice the onion and jalapeno, dice the tomatoes, chop the cilantro, and add your freshly squeezed lime juice.

Mix everything in a mixing bowl and place it in the refrigerator until you’re ready to serve it.

Yes, you could use jarred salsa; however, nothing beats a fresh homemade Pico de Gallo! It’s worth the extra quick step.

It’s super simple to make and so flavorful. Plus, you can adjust the ingredients and the amount of each, based on your preferences.

Wooden board that says Heavenly Spiced with a jalapeno on it, plus limes, tomatoes, red onion, and cilantro on a black surface.

Pico de Gallo ingredients in a clear glass bowl before being mixed with a halved lime on the side on a black surface.

A while ago, when I was visiting home in New York, my dad was excited to show me something he had made for me by a family member.

It was the board above, and carved in it is the Heavenly Spiced logo! It was such a thoughtful gift. I just love how supportive he and my mom have always been about my blog. 🖤

Queso Cheese Sauce

The queso could not be easier to prepare! No flour, no roux. Just a creamy, cheesy Mexican queso you’ll want to dip everything in (pretzels, chips, nachos, or a fresh piece of sourdough.

Make the queso by simply melting butter with milk, then breaking the cheese slices up and adding them a little bit at a time, stirring in between.

You can leave the seasonings out completely or add chipotle chili powder, salt, and garlic powder. A little cumin is good too. To be honest, the queso is good with just the butter, milk, and American cheese. It’s almost too good.

Butter and milk for queso being heated in a stainless steel saucepan.

Cheese for queso being melted into butter and milk in a stainless steel saucepan.

Prepare and Assemble the Chicken Crunch Wraps

Prepare the rest of the ingredients: slice the avocado, drain and rinse the black beans, slice the lettuce, and gather the sour cream.

Build your chicken crunch wrap by stacking these ingredients in order on top of the large tortilla: a layer of chicken, a generous drizzle of queso, a tostada, sour cream spread on the tostada, shredded lettuce, pico de gallo, then avocado slices.

Complete this process with all four (or store the ingredients in the refrigerator for future meals, then build the chicken crunch wraps when you’re ready to eat them).

Chicken crunch wrap ingredients stacked on a burrito-sized tortilla before being wrapped.

To close the chicken crunch wraps, place the smaller tortilla on top of the pile of ingredients. Now with the larger tortilla, pull one of the sides to the center (gently so the tortilla doesn’t break).

Continue this process, folding the next piece over the previous until they all come together.

Chicken crunch wrap seam side up on a black plate before being cooked.

Heat a cast iron over medium heat. When hot, carefully place the enclosed chicken crunch wrap seam side down and cook until browned. Flip, then brown the other side. Cut the chicken crunch wraps in half, serve, and enjoy!

Keep reading for some helpful tips and frequently asked questions regarding the Chicken Crunch Wraps recipe!

Golden brown chicken crunch wrap in a cast iron pan.

FAQ: Chicken Crunch Wraps Recipe

What makes the Chicken Crunch Wrap so delicious?

The Chicken Crunch Wrap combines tender seasoned chicken, fresh vegetables, and a soft tortilla shell with a crunch from the tostada shell or chips. It’s a perfect balance of textures and flavors in every bite!

Can I use other proteins instead of chicken?

Yes, you can substitute the chicken with beef, turkey, or vegetarian options like beans, sofritas, tofu, or sautéed mushrooms!

How do I make the crunch wrap extra crispy?

To make your wrap crispy, cook it in a skillet over medium heat with a little oil, pressing it down slightly to help the outside crisp up evenly. You can also use a panini press for an even crispier texture.

Can I make this wrap in advance?

For best results, assemble the wrap just before cooking. However, you can prep the ingredients (chicken, veggies, and sauces) in advance and store them separately in the fridge. Then, assemble and cook the wrap when ready to eat.

What kind of tortillas should I use?

Flour tortillas are typically used for crunch wraps, as they are soft and flexible. If you prefer a gluten-free version, you can use gluten-free flour tortillas or corn tortillas!

Can I make the crunch wrap vegetarian?

Yes! Replace the chicken with seasoned vegetables like sautéed bell peppers, zucchini, or black beans for a vegetarian-friendly option. Add a little cheese and avocado for extra creaminess.

How do I keep the crunch wrap from falling apart?

To keep the crunch wrap secure, be sure to fold the edges tightly after adding the filling. You can also use a toothpick to hold it together while cooking, or simply press the folded edges down in the pan.

What are some great toppings for a chicken crunch wrap?

Top your crunch wrap with fresh ingredients like sour cream, guacamole, salsa, or a drizzle of your favorite hot sauce. A handful of extra lettuce, diced tomatoes, or avocado also adds extra flavor and crunch.

Can I use a different kind of cheese?

You can substitute the cheese with your favorite kind, such as cheddar, Monterey Jack, or pepper jack. Try using vegan or skipping the cheese entirely for a non-dairy option.

How do I store leftover crunch wraps?

Store any leftover crunch wraps in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a skillet over medium heat for a few minutes to crisp them back up.

How can I add more flavor to the chicken?

To add more flavor to the chicken, marinate it in your favorite seasoning or sauce, such as taco seasoning, barbecue sauce, or lime and cilantro.

Can I make the crunch wrap without a tostada shell?

Yes, if you don’t have a tostada shell, you can use crushed tortilla chips or skip it altogether. The tortilla itself will still provide crunch when cooked properly.

Can I make the crunch wrap spicy?

To make your crunch wrap spicy, add jalapeños, spicy salsa, or hot sauce to the filling. You can also use spicy seasoned chicken or add some chili flakes to the chicken mixture.

How do I get the tortilla edges to fold easily?

To make folding the tortilla easier, gently heat the tortilla in the microwave for 10-15 seconds or warm it in a dry pan for a minute. This makes it more pliable and easier to fold without cracking.

Can I make the crunch wrap gluten-free?

Yes, simply use gluten-free tortillas to make this recipe gluten-free. Make sure that all sauces and ingredients you use are also gluten-free, such as the seasoning and any store-bought condiments.

I’d love to hear about your experience with this Chicken Crunch Wraps recipe!

Please leave a question or comment below, get in touch via email, and follow me on social media, which I have linked below.

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