Protein-Packed Southwest Chicken Wraps with Greek Yogurt Crema
High-protein Southwest chicken wraps with 38g protein per serving. Grilled chicken, black beans, and Greek yogurt crema. Easy meal prep lunch.
Ingredients
- 1.5 lbs boneless, skinless chicken breasts
- 2 tbsp olive oil
- 2 tsp cumin
- 1.5 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 0.5 tsp cayenne pepper
- 1 tsp kosher salt
- 0.5 tsp black pepper
- 1 can (15 oz) black beans, drained and rinsed
- 0.75 cup corn kernels, fresh or frozen
- 1 cup plain nonfat Greek yogurt
- 2 tbsp fresh lime juice
- 1 tbsp fresh cilantro, finely chopped
- 4 large whole wheat tortillas (10-inch)
- 1 cup shredded red cabbage
- 1 medium bell pepper, thinly sliced
- 0.5 cup diced red onion
- 1 cup cherry tomatoes, halved
Instructions
- 1
Pat the chicken breasts dry with paper towels and season both sides generously with cumin, smoked paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper.
- 2
Heat olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
- 3
Place chicken breasts in the hot skillet and cook for 6-7 minutes per side, until the internal temperature reaches 165°F and the exterior is golden brown.
- 4
Transfer the cooked chicken to a cutting board and let rest for 5 minutes, then slice into bite-sized strips.
- 5
Warm the black beans and corn together in a small saucepan over medium heat, stirring occasionally, until heated through, about 4 minutes.
- 6
Whisk together the Greek yogurt, lime juice, and fresh cilantro in a small bowl until smooth and well combined.
- 7
Warm the tortillas in a dry skillet over medium heat for about 30 seconds per side to make them pliable.
- 8
Lay out each warm tortilla and spread approximately 3 tablespoons of the Greek yogurt crema down the center of each one.
- 9
Distribute the sliced chicken evenly among the four tortillas, placing it on top of the crema.
- 10
Spoon the warm black bean and corn mixture onto each wrap, dividing equally.
- 11
Top each wrap with shredded red cabbage, sliced bell pepper, diced red onion, and halved cherry tomatoes.
- 12
Roll each tortilla tightly, tucking in the sides as you go, and wrap in foil or parchment paper to keep warm and intact.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Sour cream | Plain nonfat Greek yogurt | Greek yogurt delivers 20g of protein per 7 oz compared to sour cream's 7g, nearly tripling the protein content while reducing calories and adding probiotics. |
| Regular flour tortillas | Whole wheat tortillas | Whole wheat tortillas add 3-4g of additional fiber and 1-2g more protein per tortilla while improving blood sugar stability. |
| Seasoning packet or store-bought taco seasoning | Homemade spice blend (cumin, paprika, garlic powder, onion powder, cayenne) | Store-bought packets often contain added sugars and sodium; building your own blend keeps sodium controlled while maximizing flavor without additives. |
| Canned refried beans with added oils | Canned black beans, drained and warmed | Whole black beans contain more protein per serving and less added fat than refried varieties, while offering superior fiber content. |
| Iceberg lettuce or no greens | Red cabbage for crunch | Red cabbage provides 2x the nutritional density of iceberg lettuce with more vitamin C, polyphenols, and structural integrity when wrapped. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 445 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 70mg |
| Sodium | 620mg |
| Carbohydrates | 46g |
| Fiber | 8g |
| Sugar | 5g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
