Hello, and I hope we’re all making it into the new year feeling steady and well.
Fast-food cravings don’t disappear just because your eating habits change. For me, those cravings tend to point toward something familiar — and more often than not, that means a chicken wrap.
Lately, my family and I have been looking for better alternatives — ones that support our health and make sense for our grocery budget. This recipe came from learning to pause and ask, What am I really craving here? Once I figured that out, the solution wasn’t cutting it out — it was rebuilding it in a way that fits all of us.
Why This Swap Works
There was a time when grabbing something quick felt like the easiest answer. And while convenience still matters, I’ve learned that small changes can make a big difference — not just nutritionally, but financially too.
This wrap keeps the comfort and familiarity of a fast-food favorite, but it’s built with intention:
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A measured portion of chicken
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A lighter, protein-rich sauce
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A lower-carb wrap
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Just enough cheese to feel satisfying
It’s not about perfection. It’s about finding options that actually support the life we’re living now.
🌯 High-Protein Chicken Snack Wrap
Ingredients (1 wrap)
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3 oz lightly breaded chicken nuggets (about 4 pieces), cooked and chopped
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1 low-carb tortilla (about 60 calories)
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2 Tbsp Greek yogurt ranch dip (recipe below)
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1 Tbsp shredded cheddar cheese
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Shredded lettuce
🥣 Greek Yogurt Ranch Dip
This makes enough for several wraps, bowls, or veggie dipping.
Ingredients
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2 cups plain nonfat Greek yogurt
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1 packet ranch seasoning mix
Instructions
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Add the Greek yogurt to a bowl.
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Sprinkle in the ranch seasoning.
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Stir until smooth and fully combined.
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Store in an airtight container in the refrigerator for up to 5–7 days.
Tip: This dip gets even better after chilling for an hour.
🔥 How to Assemble
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Cook the chicken according to package directions. ( I do mine in the air fryer - crispy everytime)
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Chop into bite-size pieces.
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Lay out a tortilla (using again a low carb one)
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Spread 2 tablespoons of the ranch dip over the tortilla.
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Add lettuce, chicken, and a sprinkle of cheddar.
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Wrap up and eat. (when I wrap it I put it all down the middle and then bring up the bottom a bit and then roll the sides)
Here is a photo of it cut in middle, so you can see
📊 Macro Comparison
Typical Fast-Food Style Chicken Snack Wrap
(fried chicken strip, flour tortilla, cheese, sauce)
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Calories: 300–320
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Protein: 12–14 g
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Carbs: 28–32 g
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Fat: 16–18 g
Homemade High-Protein Chicken Snack Wrap
(this recipe)
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Calories: ≈265
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Protein: 22–23 g
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Carbs: 14–18 g
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Fat: ≈9 g
This simple swap nearly doubles the protein, cuts carbs almost in half, and significantly lowers fat — while still feeling familiar and satisfying.
💲 Cost Breakdown (per wrap, estimated)
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Chicken (3 oz): ~$1.75
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Low-carb tortilla: ~$0.50
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Greek yogurt ranch (2 Tbsp): ~$0.20
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Shredded cheddar (1 Tbsp): ~$0.20
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Lettuce: ~$0.10
Estimated total: ≈ $2.75 per wrap
That’s often less than a fast-food option — with better ingredients and portions you control.
Tips
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I used Bare nuggets, but there are plenty of good options available.
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Costco carries a Kirkland version, and there are a few other similar brands depending on where you shop.
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Look for nuggets made with whole chicken breast and a lighter breading — they tend to work best for wraps like this.
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Air frying keeps the chicken crisp without adding extra oil.
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Chopping the nuggets helps distribute the chicken evenly so every bite feels balanced.
Make It Fit Your Life
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Skip the cheese to lower calories a bit more
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Turn it into a bowl if you don’t want the tortilla
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Add tomatoes or cucumbers for extra crunch
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Great for busy days when you want something quick but intentional
Closing
This isn’t about turning food into rules or numbers all the time. It’s about learning how to meet yourself — and your family — where you are.
Familiar foods don’t have to disappear. Sometimes they just need a little reworking.
Thank you so much for being here and taking the time to read. If you’d like, feel free to leave a comment and share what swaps or changes you’ve been making in your own kitchen. I always love hearing from you.
Most of all, I hope you find a little joy and peace in your day.
Much Love
Louise
“Give us this day our daily bread.”
— Matthew 6:11
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