Gluten-Free Chicken Wraps Recipe: A Healthy Meal
These
wraps will be well adapted to your diet, whether you reside in the USA, UK,
Canada, or Europe. So let us go over the procedure and all the details on how
these delicious, healthy wraps can be made.
Ingredients:
For the Chicken:
- Chicken breast (skinless boneless) 2 large sized (~500g)
- 2 tablespoons olive oil
- 1 tea spoon garlic powder
- 1 tea spoon paprika
- ½ teaspoon ground cumin
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 table spoon lemon juice
For the Wraps:
- 4 to 6 gluten-free tortillas (as per size, ready-made or home-made)
- 4 large lettuce leaves
- 2 tomatoes cut into slices
- 1 cucumber cut into slices
- 1 small red onion thinly sliced
- 1 avocado sliced
- ½ cup shredded cheddar cheese, optional
- ½ cup gluten-free mayonnaise or Greek yogurt
- 2 tablespoons hot or barbecue sauce, optional
Optional Add-Ons:
- ¼ cup picked cut
- ¼ cup olives sliced
- 1 cup grated carrots
Preparation Steps:
1.
Marinate the chicken:
In a
bowl, mix together olive oil, garlic powder, paprika, ground cumin, salt,
pepper, and lemon juice. Combine to achieve a tasty liquid for standing the
meats in. After that, dunk the chicken breasts in the marinade and make sure
they are well covered, and leave for a minimum of 30 minutes inside the
refrigerator (or a maximum of 4 hours if you want them to taste bolder).
2.
Prepare the chicken:
On
medium-high heat, place a large skillet or a grill pan. Pour a bit of olive oil
and place the marinated chicken breasts on the skillet for around 6-7 minutes
on each side or until done and nicely brown in color. After that, take it off
the heat and let it sit for 5 minutes. Make slices of chicken into thin pieces.
3.
Get the vegetables ready:
If the
chicken is cooking, get all the other things you will be putting into the wrap
ready. The leaves of lettuce should be washed and dried. Other vegetables to
slice are tomatoes, cucumbers, avocados, and red onions. Place them on a plate.
4.
Put the Wraps Together:
- Grab a gluten-free tortilla and place it on a flat, clean surface.
- In the middle of the tortilla, spread a spoonful of gluten-free
mayonnaise or Greek yogurt.
- Place the leaf of the lettuce, a few pieces of tomato, cucumber,
and red onion.
- Add about 4-5 chicken slices on top, some avocado slices, and then
shredded cheddar cheese (optional).
- Add hot sauce or BBQ sauce for extra taste if desired.
- Tuck in the sides of the tortilla over the filling and roll the
tortilla into a wrap.
5.
Serve:
To
facilitate the handling of the wrap, you may cut it into two halves. For the
rest of the tortillas and all the ingredients, process like so. You can fill
the wraps with gluten-free chips, fresh green salad, or even sweet potato
fries.
Gluten-Free Chicken Wraps Recipe: A Healthy Meal
Serving:
This
recipe can serve 4-6 gluten-free chicken wraps, depending on the size of each
wrap you prepare.
Nutritional Information (per wrap):
- Calories: 350 Kcal
- Carbohydrates: 30 g
- Protein: 28 g
- Fats: 14 g
- Fiber: 5 g
- Sugars: 3 g
Total: roughly 350 kilocalories per wrap
Reasons Why Such Wraps Are So Popular:
- Gluten-Free & Healthy: These wraps are
perfect for gluten intolerants or celiac disease patients and contain lots
of proteins, good fats, and fibers.
- Adaptable: You can easily change the
ingredients. More veggies, please; let me substitute chicken with turkey
or tofu, or simply make it vegetarian!
- Simple and Quick: This is a delish meal to
prepare on those busy weeknights or even for taking a healthy yet quick
bite.
- Ideal for Meal Prep: The chicken can be
prepared beforehand, and the wraps can be made over the week. This is a
great on-the-go option as well.
- Kid Friendly: Everyone loves a good old
wrap! These are quite easy for the kids as well and can be adjusted to
suit particular tastes.
- Healthy Wrap: This wrap provides a
healthy meal with lean meat, vegetables, and gluten-free carbs that
follows the healthy plate model.
Ideas for Serving:
These
gluten-free chicken wraps may be simply enjoyed by themselves or with some of
the following:
- Gluten-free tortilla chips with salsa on the side.
- A healthy, fresh fruit salad to bring in balance.
- Some seasonal roast vegetables or simple garden salad.
- Sweet potato fries as a larger portion side dish.
Storage Guidelines:
The
remaining wraps can be refrigerated for three days. However, for the sake of
good quality and texture, it is best to serve the wraps a few moments before
eating. If you need to make them ahead of time, keep all the components in
different containers so the wraps don’t get wet.