Spicy Chicken Wraps (Low Carb, High Protein)

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Bold, smoky chicken wrapped in a soft low-carb tortilla with a creamy, spicy sauce.

The golden, spice-coated chicken stands out against crisp lettuce, fresh tomato, and a bright drizzle of sauce.

They look polished on the plate but are still simple enough for everyday quick lunch.

If you are tired of eating your chicken the same ways over and over, this will take it up a notch.

You can still have that exciting flavourful experience but still fit your low-carb, high-protein goals.

Low carlorie tortillas

The key is to go for low calorie tortillas that dont inflate your macros, I use the mission brand and I suggest you check them out.

Why You Will Love This Recipe

• Bold, well-seasoned chicken with real heat and depth
• High protein and filling without heavy sauces
• Low carb and keto-friendly when paired with the right wraps
• Simple ingredients you likely already have
• Creamy spice sauce that balances heat and freshness
• Easy to prep ahead for busy weeks
• Holds up well for leftovers without drying out

These Spicy Chicken Wraps are naturally low carb and high protein, delivering approximately 38g of protein per wrap. When prepared with Mission low carb tortillas, they stay keto-friendly with around 4–6g net carbs per wrap, depending on the specific tortilla used. The chicken can be made ahead, stored, or frozen, making this recipe ideal for meal prep.

Ingredients You Need

Chicken Breast (600g, cut into strips)

Lean chicken breast keeps the protein high and fat controlled. Cut the pieces evenly so they cook at the same speed. Chicken thighs can be used, but they will increase fat and calories and slightly change texture.

Garlic Cloves (3–4 cloves) Fresh garlic is essential here. Garlic powder will not provide the same sharp, savory flavor.

Oregano (1 tbsp) Adds a subtle herbaceous note that balances the heat. Dried oregano works best for consistency.

Paprika (1 tbsp) Use regular or smoked paprika. Smoked paprika adds a deeper, grilled-style flavor.

Onion Powder (1 tsp)Provides savory depth without adding moisture. Fresh onion is not a suitable substitute in the seasoning.

Chilli Flakes (1 tsp) Adjust based on heat tolerance. Reduce if you prefer mild wraps.

Salt & Pepper (1 tsp total)Season generously. Under-seasoned chicken will taste flat, even with sauce.

Lemon Juice (from 1 lemon)Brightens the seasoning and helps tenderize the chicken. Fresh lemon juice is strongly recommended.

Low Calorie Tortilla Wraps (Mission brand)Keeps the wraps soft while maintaining low net carbs. Regular tortillas will significantly increase carbs.

Shredded Lettuce Adds crunch and freshness. Iceberg or romaine both work well.

Chopped Red Onion & Tomato Use sparingly to avoid excess moisture inside the wrap.

Spice Sauce

Fat Free Yogurt (100g) Creates a creamy base without adding fat. Full-fat yogurt works but will change macros.

Sriracha (20g) Adds heat and tang. Avoid sweet chili sauces, which add sugar.

Garlic Clove (1, minced) Fresh only. Jarred garlic can overpower the sauce.

Fresh Parsley Adds freshness and color. Optional, but recommended.

Salt & Pepper (½ tsp) Season carefully and taste before adjusting.

Lemon Juice Adds brightness without thinning the sauce too much.

Step-by-Step Directions

1. Place the chicken strips into a large bowl. Add the garlic, oregano, paprika, onion powder, chilli flakes, salt, pepper, and lemon juice. Toss thoroughly until the chicken is evenly coated and slightly glossy from the seasoning. Every piece should be well covered.
2. Heat a large non-stick skillet over medium-high heat for at least 1–2 minutes. The pan should be hot before adding the chicken. This is critical for browning and flavor development.
3. Add the chicken to the pan in a single layer. Avoid overcrowding, as this will cause the chicken to release moisture and steam instead of searing.
4. Cook the chicken for 8–10 minutes, turning every 2–3 minutes. The outside should develop light browning, while the inside stays juicy. The chicken should feel firm to the touch and no longer be pink in the center.
5. Remove the chicken from the heat and let it rest for 2–3 minutes. This helps retain moisture and prevents dryness.
6. While the chicken rests, prepare the spice sauce. In a small bowl, combine the yogurt, sriracha, minced garlic, parsley, salt, pepper, and lemon juice. Stir until smooth and creamy. The sauce should be thick but spoonable.
7. Warm the low carb wraps according to the package instructions. This step prevents cracking and allows the wraps to roll tightly.
8. Assemble each wrap by adding shredded lettuce down the center, followed by chicken, red onion, and tomato. Spoon the spice sauce evenly over the filling.
9. Fold in the sides and roll tightly from the bottom up, keeping the filling snug. Slice in half if desired and serve immediately.

Tips for Success

• Always warm the wraps. Skipping this step will cause tearing, I learned this the hard way.
• Keep the sauce thick. Too much lemon juice will make it runny and soggy.
• Use medium-high heat for the chicken. Low heat results in pale, bland meat.
• Let the chicken rest briefly after cooking to keep it juicy.
• If meal prepping, store sauce separately for best texture.

Frequently Asked Questions

Are these Spicy Chicken Wraps keto-friendly?

Yes. When made with Mission low carb wraps, these are keto-friendly and low carb.

How many net carbs are in one wrap?

Approximately 4–6g net carbs per wrap, depending on the tortilla used.

Can I make these ahead of time?

Yes. Cook the chicken and prepare the sauce in advance. Assemble when ready to eat.

Can I substitute the yogurt in the sauce?

Full-fat Greek yogurt or sour cream can be used, but this will change the macros and richness.

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