This crunchy chicken wrap recipe is the perfect mix of spicy, cheesy, and crispy! It’s a quick and easy homemade dinner that’s sure to become a weeknight favorite in your house. With just 15 minutes of prep and 20 minutes in the oven, you’ll have dinner on the table in no time.
This high-protein wrap recipe is perfect for busy nights when you want something quick, satisfying, and a little fun. The best part? You can easily make it your own — add more spice, swap the protein, or throw in your favorite toppings like guacamole or sour cream.
Whether you’re feeding the whole family or meal prepping for the week ahead, this healthy family meal checks all the boxes: fast, balanced, and packed with flavor. Serve it fresh from the oven for the ultimate crunchy bite!
We love using Mission Carb Balance Tortillas, but here’s a quick pro tip: look for the ones that are 110 calories each. (And yes — you’ll need two packages for this recipe!) Speaking from experience, it’s easy to accidentally order the wrong kind when you’re doing grocery delivery.
Ingredients in Crunchy Chicken Wraps
- 7 Mission Carb Balance Flour Tortillas
- 1 tbsp avocado oil
- 1.3 lb ground turkey (93% lean)
- 1 yellow onion, diced
- ½ cup black beans, rinsed and drained
- ½ cup pico de gallo (mild or spicy — your choice)
- 1 packet low-sodium taco seasoning
- ½ cup water
- 1 cup shredded taco cheese
How to Make Crunchy Chicken Wraps
- Preheat your oven to 400°F.
- Dice the onion.
- Heat avocado oil in a large skillet over medium heat.
- Sauté the onion for 2 minutes, then add ground turkey.
- Cook until the turkey is browned and fully cooked, then drain any excess fat.
- Return the pan to medium heat and stir in black beans, pico de gallo, taco seasoning, and water. Let the mixture simmer until it thickens slightly, then set aside.
- Prepare a large baking sheet with nonstick spray.
- Lay out 6 tortillas around the edges of the baking sheet — 2 on the long sides and 1 on each short side. Position them so they overlap slightly and hang halfway off the pan (you’ll fold them over later). Make sure the bottom of the pan is completely covered.
- Spoon the taco meat mixture evenly over the tortillas and sprinkle with cheese.
- Place the last tortilla in the center to cover the filling.
- Fold the outer tortillas toward the middle to close the wrap.
- Spray the top with nonstick cooking spray.
- Place another baking sheet on top to press the wrap flat.
- Bake for 20 minutes, then remove from the oven.
- Carefully flip the wrap onto a cutting board using a heavy-duty board for support.
- Slice into 8 individual wraps and serve warm.
Optional Toppings
- Sour cream
- Guacamole
- Ranch dressing
This recipe makes 8 crunchy wraps — perfect for a family dinner or meal prep for the week!
Nutrition Facts (Per Wrap)
Calories: 296 Total Fat: 17 g Saturated Fat: 5 g Carbohydrates: 35 g Fiber: 26 g Sugar: 1 g Protein: 26 g Sodium: 800 mg
Variations of Crunchy Chicken Wraps
One of the best things about these crunchy chicken wraps is how easy they are to customize. Whether you want to turn up the heat, switch up the protein, or make it gluten-free, this recipe adapts to fit your preferences.
Make It Spicy
If you like a little kick, add some heat while cooking your ground turkey. A dash of hot sauce, a sprinkle of chili powder, or even a few slices of jalapeño will take these wraps up a notch.
Swap the Protein
Not a fan of ground turkey? No problem. This recipe works just as well with ground chicken, lean ground beef, or even shredded rotisserie chicken.
Make It Gluten-Free
To make these crunch wraps gluten-free, simply use gluten-free tortillas in place of the carb balance ones. Brands like Mission and Siete make great gluten-free options that crisp up beautifully in the oven.
How to Store and Reheat
Store:
Allow the crunchy chicken wraps to cool completely before storing. Place them in an airtight container and refrigerate for up to 3 days. This helps keep the texture fresh and prevents the tortillas from getting soggy.
Reheat:
When you’re ready to reheat, microwave for 30 seconds to 1 minute, or until warmed through. For a crisper wrap, you can also warm it in a skillet for a few minutes on each side.
Freezing:
I don’t recommend freezing this recipe, as the tortillas tend to lose their texture and become soggy once thawed.
Crunchy Chicken Wraps
Ingredients
- 7 Tortillas Mission Carb Balance Tortillas burrito size
- 1 tbsp Avocado Oil
- 1 small Yellow onion diced
- 1.3 lb Ground Turkey 93%
- 1/2 cup Black beans rinsed and drained
- 1/2 cup Pico de gallo mild or spicy
- 1 packet Low sodium taco seasoning
- 1/2 cup Water
- 1 cup Taco cheese shredded
Instructions
- Preheat oven to 400°F.
- Prep veggies: Dice your onion then rinse and drain beans.
- Heat medium to large saute pan over medium high heat.
- Add avocado oil to the pan.
- Sauté onion in avocado oil for 2 minutes, then add turkey and cook through. Drain excess fat.
- Stir in beans, pico de gallo, taco seasoning, and water. Simmer until thickened then turn heat off and set aside.
- Spray a baking sheet with nonstick spray.
- Lay 6 tortillas on the pan, 1/2 on and 1/2 off the sides so we can fold in later. Be sure to overlapping to cover the bottom of the pan.
- Add the turkey mixture, top with cheese, and place the 7th tortilla on the top in the center.
- Fold sides in, spray with cooking spray, and place another baking sheet on top to press.
- Bake for 20 minutes. Flip onto a cutting board, slice into 8 wraps, and enjoy!
Notes
Nutrition
About the Author: Rachel Roberts Registered Dietitian and Nutritionist
Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more Dietitian approved recipes and healthy lifestyle tips to improve your health.
Need some help getting your health on track? Rachel and her team of Registered Dietitians and Nutritionists help people lose weight and achieve their health and wellness goals! Meet in person with one of our Nutritionists in RI. We also offer online nutrition coaching sessions to people in RI, MA, CT and FL. Click here to schedule a consultation. In most cases our nutritionists are 100% covered by health insurance.
