If you’re looking for a satisfying, healthy, and delicious meal, a Blackened Chicken Wrap is the perfect choice. This recipe combines perfectly seasoned, blackened chicken with tangy yogurt sauce and fresh vegetables, all wrapped in a soft tortilla for a balanced meal that’s both nutritious and full of flavor. Whether you’re preparing lunch, dinner, or a quick snack, this blackened chicken wrap will satisfy your cravings and leave you coming back for more.
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What Makes This Blackened Chicken Wrap Special
The Blackened Chicken Wrap is not only a great source of protein but also offers a burst of smoky flavors from the blackened chicken. The seasoning creates a bold crust on the chicken, making it an exciting addition to any wrap. It’s quick and easy to prepare, making it perfect for busy weeknights, yet flavorful enough to impress guests at any gathering.
This wrap is also customizable, allowing you to add your favorite toppings and adjustments based on your dietary preferences. Whether you’re looking for a low-carb option or a spicier version, the blackened chicken serves as a fantastic base to build upon.
Ingredients for the Blackened Chicken Wrap
Here’s what you’ll need for the Blackened Chicken Wrap:
• Chicken Breast: The lean protein that serves as the base of the wrap. It becomes beautifully blackened with the spice mix, adding depth and flavor.
• Spice Mix: A combination of smoky, spicy, and savory seasonings that coat the chicken and create that characteristic blackened crust. Ingredients like paprika, garlic powder, and cayenne pepper give the chicken a kick.
• Yogurt Sauce: A creamy, tangy sauce made from yogurt, lemon juice, and a blend of spices. It complements the smoky chicken perfectly and adds a cool contrast to the heat of the spices.
• Pickled Onions: These add a sharp tang and crunchy texture, which balances the richness of the chicken and yogurt sauce.
• Tortillas: Soft flour or whole wheat tortillas are ideal for wrapping up the ingredients, providing a nice texture that holds everything together.
• Lettuce & Tomatoes: Fresh, crunchy vegetables that add a burst of freshness to each bite.
Alternative Ingredient Suggestions
If you want to modify the Blackened Chicken Wrap to suit different dietary preferences, here are some great swaps:
• Gluten-Free Tortilla: If you’re looking for a gluten-free option, use gluten-free tortillas or lettuce leaves as a wrap.
• Spicy Chicken: For those who love extra heat, add a bit more cayenne or chili powder to the spice mix or drizzle a spicy sauce over the wrap.
• Vegan Version: Swap the chicken for plant-based protein, like grilled tofu or tempeh, for a plant-powered wrap that retains all the delicious flavors.
Step-by-Step Instructions for the Blackened Chicken Wrap
- Prep the Chicken: Start by thinning out the chicken breasts to ensure they cook evenly and quickly. You can slice the chicken horizontally or butterfly it into thinner pieces. Once thinned, sprinkle salt on both sides of the chicken.
- Season the Chicken: In a small bowl, mix the blackening spices, including paprika, garlic powder, onion powder, cayenne pepper, and other desired seasonings. Generously coat each piece of chicken with the spice mix, ensuring full coverage.
- Sear the Chicken: Heat a frying pan over medium-high heat and add a drizzle of oil. Once the pan is hot, add the chicken and sear until the spice mix forms a dark, almost charred crust. Flip the chicken and sear the other side. Cook the chicken until it reaches an internal temperature of 155°F (68°C). Remove from heat and let it rest.
- Prepare the Yogurt Sauce: While the chicken rests, mix the yogurt, lemon juice, and spices to create the sauce. Add a splash of water to thin it to your desired consistency.
- Assemble the Wrap: Slice the blackened chicken into strips. Lay a tortilla flat, then add a portion of the chicken, a spoonful of yogurt sauce, and some pickled onions, lettuce, and tomatoes. Wrap it up tightly, slice it into two pieces, and enjoy!
Tips & Tricks for Perfect Blackened Chicken Wraps
To make sure your Blackened Chicken Wrap turns out perfectly, follow these tips:
- Don’t Overcook the Chicken: Overcooking the chicken can dry it out. Always remove the chicken when it reaches 155°F (68°C) and let it rest for a few minutes to maintain its moisture.
- Adjust the Spice: Feel free to adjust the spice levels to your taste. If you prefer a milder wrap, reduce the amount of cayenne and chili powder.
- Use Fresh Tortillas: Fresh, soft tortillas create a much better wrap than older, drier ones. Consider warming them in a dry pan for a few seconds before assembling.
- Storage: If you have leftovers, store them in the fridge in an airtight container. The wrap will stay fresh for up to 2-3 days. Reheat the chicken in a pan or microwave before serving.
Pairing Ideas and Variations
This Blackened Chicken Wrap pairs well with a variety of sides to create a well-rounded meal:
• Side Salad: A fresh green salad with a light vinaigrette complements the rich flavors of the wrap.
• Sweet Potato Fries: Crispy, roasted sweet potato fries are a great pairing for a more filling meal.
• Spicy Salsa: Add some kick to your meal with a tangy, spicy salsa on the side for dipping.
Healthy and Flavorful
Not only is the Blackened Chicken Wrap delicious, but it’s also a healthier choice compared to many other fast food options. Packed with protein and fresh vegetables, it offers a balanced mix of nutrients that will keep you energized throughout the day. Plus, the yogurt sauce provides a creamy yet light alternative to heavy mayo-based spreads, making this wrap a healthier option for any time of day.
By using lean chicken and fresh, wholesome ingredients, you can enjoy a satisfying meal that won’t compromise your health goals. Perfect for meal prep or a quick weeknight dinner, the Blackened Chicken Wrap is both versatile and flavorful.
Conclusion: Enjoy Your Delicious Blackened Chicken Wrap!
In conclusion, the Blackened Chicken Wrap is the perfect combination of bold flavors, healthy ingredients, and simple preparation. Whether you’re preparing it for a quick lunch, dinner, or meal prep, this wrap is sure to please your taste buds while providing you with a nutritious and satisfying meal. With its blackened chicken, creamy yogurt sauce, and fresh vegetables, it’s the kind of meal you can enjoy any time and feel good about.
So, gather your ingredients, fire up the stove, and get ready to enjoy this flavorful wrap that’s sure to become a family favorite!
Frequently Asked Questions (FAQs)
1. Can I use chicken thighs instead of chicken breast for this wrap?
Yes, you can absolutely use chicken thighs instead of chicken breast. Chicken thighs are slightly juicier and can bring a richer flavor to the Blackened Chicken Wrap. Just ensure that they are cooked to the correct internal temperature, which should reach 165°F (74°C).
2. Can I make the blackened chicken wrap ahead of time?
Yes, you can prepare the blackened chicken ahead of time and store it in the refrigerator. Assemble the wraps when you’re ready to eat. The chicken can be kept in an airtight container for up to 3 days, and the wraps can be wrapped in foil or plastic wrap for easy grab-and-go meals.
3. How can I make this recipe spicier?
To add more heat to your Blackened Chicken Wrap, increase the amount of cayenne pepper in the blackening spice mix. You can also add sliced jalapeños or a hot sauce of your choice to the wrap for an extra kick!
More Relevant Recipes
- Blackened Chicken Wrap
- Chicken Alfredo Stuffed Shells
- Healthy and Delicious Low-Calorie Chicken Alfredo
Blackened Chicken Wrap:
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 wraps 1x
- Category: Main Course
- Method: Pan-sear
- Cuisine: American
- Diet: Low Calorie
Description
The Blackened Chicken Wrap is a flavorful and healthy meal featuring blackened chicken coated with a spicy seasoning blend, creamy yogurt sauce, and fresh toppings all wrapped in a soft tortilla. This quick and satisfying recipe is perfect for lunch, dinner, or meal prep, providing a delicious combination of smoky, spicy, and cool flavors.
Ingredients
- 2 chicken breasts
- 1 tbsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp cayenne pepper
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp thyme
- 1/4 tsp oregano
- 2 tbsp olive oil
- 1/2 cup plain yogurt
- 1 tbsp lemon juice
- 1 tsp garlic powder (for the yogurt sauce)
- 1 tsp onion powder (for the yogurt sauce)
- Pickled onions, thinly sliced
- Lettuce, shredded
- Tomato, sliced
- 4 large tortillas
Instructions
- Thin out the chicken breasts by butterflying or slicing horizontally to ensure even cooking. Sprinkle with salt on both sides.
- Mix all the spices (paprika, garlic powder, onion powder, cayenne, salt, black pepper, thyme, and oregano) in a small bowl. Coat the chicken evenly with the spice mixture.
- Heat a pan over medium-high heat and add olive oil. Once hot, sear the chicken until it forms a dark, blackened crust (around 385°F/196°C). Flip the chicken and sear the other side until cooked through (internal temperature should be 155°F/68°C).
- Remove the chicken from the pan and let it rest for a few minutes before slicing it into strips.
- While the chicken rests, mix yogurt, lemon juice, garlic powder, onion powder, and a splash of water to create a creamy sauce. Adjust seasoning as needed.
- Lay tortillas flat, add a portion of blackened chicken, drizzle with yogurt sauce, and top with pickled onions, lettuce, and tomatoes. Wrap tightly and slice into two pieces. Repeat with remaining ingredients and serve immediately.
Notes
- For extra spiciness, increase the cayenne pepper in the spice mix.
- Feel free to use gluten-free tortillas to make the wrap gluten-free.
- Store leftover wraps in the refrigerator for up to 2-3 days. Reheat the chicken before serving.
- For a vegan version, swap the chicken with grilled tofu or tempeh.
Nutrition
- Serving Size: 1 wrap
- Calories: 350 kcal
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 70 mg
