The Wrap to Rule them ALL – LOW CALORIE Chicken Wrap

the wrap to rule them all

Yes, you may have a laugh at my description…

But let me tell you WHY:

This delicious chicken wrap is actually HEALTHY! Wow – now you may be thinking, “so what?”, “what’s so special about that?”. I can’t tell you how many pseudo “healthy wraps” are out there! SO many people automatically associate wraps with being healthy, and that’s why so many people order wraps as a weekday lunch option because for some reason they think they’re being good.

The sad truth (yes, actually very sad truth) is that most wraps are in fact DELCIOUS – hence the increase in popularity because people think they are a tasty healthy option. Here comes the sad part: the buzzword “healthy” might be applicable, sure, by having some carrots, purple cabbage and other veg…BUT is it really going to be THAT good for you if an average wrap sets you back anything north of 600 calories (most wraps at Kauai are over 600 calories!).

Point is, it’s so difficult to actually find a wrap that tastes good (not like dry carpet) and is also good for you: meaning it contains healthy veg, but isn’t drowned in creamy dressing and is low enough in calories to keep you within your daily target ? Can’t be too much to ask, right?

Well I GOT YOU ?

Have a look at my recipe below…but first let me fill you in on a few tips before you get started.


  • Quantities are important when it comes to limiting calories, so don’t go crazy on the filling.
  • You’ll find that less is more when making a good wrap because then you can close the wrap nicely and everything doesn’t come spewing out on all sides.

How to fold:

  • Place the filling in the centre of the wrap
  • Fold in the sides (left and right)
  • Use your fingers to keep the sides down while using your thumb to fold over the bottom.
  • Use you fingers to press the filling towards you while roll the wrap over to form a perfect close wrap.
  • Now you can either cut in half, or place on a sandwich press to toast.


the wrap to rule them all


Low Calorie Chicken Wrap Recipe


Ain’t much to making a wrap hey…

The only skill is in the FOLDING 🙂 Practice a few times and you should get it PERFECT! Just make sure you don’t overfill, then you should be fine. Other than that – it doesn’t matter what order you combine the ingredients. I usually toss everything into a bowl, add the sauce, and then mix together so that the sauce gets mixed in nicely.

Also, you don’t HAVE TO toast the wrap, but if you happen to have a sandwich press – it is LOVELY!! So I definitely recommend toasting if you can 🙂

This recipe calls for cooked chicken breasts – but incase you were wondering how I like mine:

  • I season the chicken breasts with paprika and chill and garlic seasoning (LOVE the smoky, spicy flavour).
  • Then I drizzle them with a tiny amount of olive oil – max 1 tbsp
  • Finally, rubbing in the oil and seasoning so that they are nicely coated.
  • I place into an oven at 180 degrees Celsius for 20 minutes (still nice and juicy, and not dry)



Also – I use my own version of healthier sweet chilli “mayo”: it’s just one part full cream plain yogurt to one part sweet chilli sauce 🙂


low calorie chicken wrap


The Wrap to Rule them ALL - LOW CALORIE Chicken Wrap
Nutrition Information
  • Serves: 1
  • Calories: 400
  • Fat: 13.3g
  • Carbohydrates: 44.5g
  • Sugar: 7.4g
  • Sodium: 362mg
  • Fiber: 3g
  • Protein: 30.6g
  • Cholesterol: 70.6mg
Recipe type: Lunch
Prep time: 
Total time: 
A wonderfully tasty and low calorie chicken wrap.
  • 1 small chicken breast, cooked (see blog post)
  • ⅓ cup cucumber, finely chopped (35g)
  • A dash shredded purple cabbage (20g)
  • ¼ ripe avocado, chopped (40g)
  • 1 large wholewheat wrap
  • Dressing: 1 tbsp full cream plain yogurt mixed with 1 tbsp sweet chilli sauce
  1. Combine all the ingredients in a bowl and mix till all ingredients are coated in sauce.
  2. Heat the wrap in the microwave for 20 seconds.
  3. Place ingredients into the centre of the wrap and fold into a parcel (no openings - see note in blog for tips).
  4. Optional: toast on a sandwich press until golden brown
  5. Cut in half, and serve!


low calorie chicken wraplow calorie chicken wrap

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