Classic-Swap Egg White Chicken Wrap

Classic-swap cooking reimagines the American chicken wrap as a lighter lunch that still feels hearty. Egg whites and tangy Greek yogurt replace richer spreads, while spinach and avocado add cool creaminess in a warm whole-wheat tortilla.

Serves 2 · 10 min prep · 18 min cook

Estimate for one serving

• 340 cal
• 42g protein
• 28g carbs
• 9g fat
• 3.9g fiber

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Ingredients

• 8 oz boneless skinless chicken breast
• 1 cup (about 8 large) egg whites
• 2 large whole-wheat tortillas
• 2 cups fresh spinach
• 1/2 medium avocado
• 3 tbsp plain nonfat Greek yogurt
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• as needed olive oil spray
• 1 tsp lemon juice

Instructions

1. 1Pat the chicken breast dry and season both sides evenly with half the salt, half the black pepper, garlic powder, and smoked paprika.
2. 2Heat a medium nonstick skillet over medium heat and lightly coat with olive oil spray. Add the chicken and cook 5 to 6 minutes per side until the internal temperature reaches 165°F and the exterior is lightly golden.
3. 3Transfer the cooked chicken to a cutting board and rest 3 minutes, then slice thinly against the grain into strips.
4. 4Wipe the same skillet clean if needed, recoat lightly with spray, and pour in the egg whites over medium heat.
5. 5Gently scramble the egg whites, pushing soft curds from the edges toward the center, until just set and still moist, about 2 to 3 minutes. Season with the remaining salt and pepper.
6. 6In a small bowl stir the Greek yogurt with Dijon mustard and lemon juice until smooth and creamy for a lighter classic-swap sauce.
7. 7Warm the tortillas for 15 to 20 seconds in a dry skillet or microwave so they become pliable and easy to roll.
8. 8Lay each tortilla flat and spread a thin layer of the yogurt-mustard sauce down the center. Top with a generous handful of spinach.
9. 9Divide the scrambled egg whites and sliced chicken between the two tortillas, then add thin slices of avocado.
10. 10Fold in the sides and roll tightly into burrito-style wraps. Slice in half on a bias if desired and serve immediately while the eggs are still warm.