Looking for a quick, delicious, and healthy meal option? Keto chicken wraps are a fantastic choice! These wraps are not only easy to make but also incredibly versatile, fitting seamlessly into a keto, low-carb, or even paleo lifestyle. Whether you need a flavorful lunch, a convenient way to enjoy grilled chicken during the summer, or a staple for meal prepping, these chicken wraps are sure to satisfy.
Why Keto Chicken Wraps?
One of the biggest challenges for many people is finding suitable options for lunch that are both quick and healthy. Keto chicken wraps address this issue perfectly. They are easy to assemble, require minimal cooking time, and can be customized to suit individual tastes and dietary needs.
Types of Keto Chicken Wraps
There are different variations of keto chicken wraps, each offering a unique flavor profile and catering to various preferences. Here are a couple of popular options:
Buffalo Chicken Wraps
If you are a fan of buffalo chicken, you'll love this wrap. It combines the spicy, tangy flavor of buffalo sauce with the coolness of lettuce and avocado, all wrapped in a low-carb tortilla.
Ingredients:
- Shredded chicken
- Buffalo sauce (mild, dairy-free options available)
- Lettuce
- Sliced tomatoes
- Low-carb tortillas
- Olive or avocado oil
Instructions:
- In a small skillet, heat olive or avocado oil over medium heat.
- Add shredded chicken and buffalo sauce, stirring until the chicken is evenly coated.
- Heat the chicken through.
- Assemble the wrap by adding lettuce and sliced tomatoes to the tortilla.
- Pile the warmed buffalo chicken on top.
- Fold the bottom flap of the wrap up and roll the sides together to keep the sauce contained.
- Serve warm.
Cajun Chicken Wraps
For those who enjoy a bit of Creole spice, Cajun chicken wraps are an excellent choice. These wraps are packed with flavor and offer a delightful crunch, making them anything but boring.
Read also: Healthy Keto Meal
Ingredients:
- Chicken
- Provolone cheese
- Creole chili pepper sauce
- Crispy jalapeños
- Onions
- Peppers
- Seasoned mayo (mayo, hot sauce, and Creole seasoning)
- Butter or avocado oil
- Low-carb tortillas
Instructions:
- Heat a skillet over medium temperature and coat with butter or avocado oil.
- In a low-carb tortilla, spread seasoned mayo.
- Top with sliced cheese, chicken, onions, peppers, and crispy jalapeños.
- Fold the wrap and place it seam side down in the hot skillet.
- Press down with a lid for a crunchy exterior.
- Serve warm.
Greek-Inspired Chicken Wraps
These wraps offer a fresh and hearty Mediterranean twist. They combine grilled chicken with a vibrant Greek salad, offering a burst of flavor in every bite.
Ingredients:
- Grilled chicken (boneless thighs recommended)
- Keto flatbread or Siete almond tortillas
- Tomatoes
- Cucumber
- Red onion
- Kalamata olives
- Feta cheese
- Olive oil
- Lemon juice
- Greek-style yogurt (optional)
- Hard-boiled egg (optional)
Instructions:
- Prepare the Greek salad by combining tomatoes, cucumber, red onion, Kalamata olives, feta cheese, olive oil, and lemon juice. Refrigerate for at least two hours to allow the flavors to mingle.
- Grill well-seasoned chicken.
- Prepare a batch of keto flatbread or use a substitute like Siete almond tortillas.
- Assemble the wraps by adding a generous helping of the Greek salad to the flatbread, followed by grilled chicken, half a hard-boiled egg, and a tablespoon or two of Greek-style yogurt.
Coconut Butter Chicken Wraps
This recipe combines a creamy, Indian-inspired coconut butter chicken with a keto-friendly wrap. It's a unique and flavorful way to enjoy a low-carb meal.
Ingredients:
- Chicken
- Coconut oil
- Onion
- Garlic
- Ginger
- Coconut milk
- Chicken broth
- Almond butter
- Tomato paste
- Cauliflower rice
- Spinach or baby kale
- Mission® Carb Balance Whole Wheat Tortillas
Instructions:
- Heat coconut oil in a large skillet over medium-high heat.
- Cook chicken, onion, garlic, ginger, salt, and pepper until chicken starts to brown.
- Stir in coconut milk, chicken broth, almond butter, and tomato paste; bring to a boil.
- In a separate skillet, heat remaining coconut oil over medium-high heat.
- Cook cauliflower rice.
- Warm tortillas according to package directions.
- Arrange spinach down the center of each tortilla, leaving a 1-inch border at both ends.
- Top with cauliflower rice and coconut butter chicken.
Tips for Making the Best Keto Chicken Wraps
- Prepare Ahead: Many components of these wraps can be made in advance. For the Greek-inspired wraps, the salad can be prepared and refrigerated for up to three days. For buffalo chicken wraps, the chicken can be cooked in a slow cooker.
- Choose the Right Tortilla: Selecting the right tortilla is crucial for a good keto wrap. Options like keto flatbread, Siete almond tortillas, or Mission® Carb Balance Whole Wheat Tortillas are excellent choices.
- Use Quality Ingredients: The better the ingredients, the better the wrap will taste. Opt for fresh, flavorful tomatoes, high-quality chicken, and good-quality sauces and seasonings.
- Don't Overfill: Overfilling the wrap can make it difficult to roll and eat. Be mindful of the amount of filling you add.
- Warm the Tortilla: Warming the tortilla slightly before assembling the wrap makes it more pliable and less likely to break.
- Customize to Your Liking: Feel free to experiment with different ingredients and flavors to create your perfect keto chicken wrap. Add your favorite vegetables, cheeses, or sauces to tailor the wrap to your taste.
Meal Prepping with Keto Chicken Wraps
Keto chicken wraps are ideal for meal prepping. You can prepare the wraps in advance and store them in meal prep containers. They will stay fresh for up to 3-4 days, making them a convenient option for weekday lunches.
Substitutions and Variations
One of the great things about keto chicken wraps is their versatility. You can easily substitute ingredients to suit your preferences or dietary needs.
- Protein: Instead of chicken, you can use flank steak, BBQ chicken, turkey, or even vegetarian options like tofu or tempeh.
- Vegetables: Add or substitute vegetables like bell peppers, avocado, spinach, or cucumbers.
- Sauces: Experiment with different sauces like ranch dressing, buffalo sauce, Creole chili sauce, or homemade keto-friendly sauces.
- Cheese: Try different types of cheese, such as cheddar, mozzarella, or pepper jack.
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide