Sesame-crusted Chicken Wraps

Healthy wrap recipe

My lunch meals have been getting a little mundane. I’ve gotten my meal-preps into a well-oiled machine that mostly remains the same week after week – which means I basically already know what’s for lunch on the Wednesday two weeks from now.

My meals have always been a little boring because A) I’m very picky- it’s hard enough making sure that you eat the right foods but then I must also contend with not liking half the food on that list (insert avocado and peanut butter here). And B) I’m a sucker for routine. Once I got my meal prep down and the order in which each food is cooked, there hasn’t been any going back.

Healthy chicken wrap

But today I needed something a little different before my taste-buds decide to pass out from boredom. So staying in character, I chose to add a little excitement to a weekly stable.

By changing up the way I cook the chicken in my wrap, it really added some life back into this tasty dish.

Sesame seeds not only add a great crunch to the chicken, but amass a huge amount of health benefits due to the amount of nutrients like Vitamin B1, natural oils, zinc and dietary fiber. (Read this)

Sesame-crusted Chicken Wraps
Recipe type: Lunch
Prep time: 
Cook time: 
Total time: 
A healthy and easy-to-prepare lunch recipe. As an extra, you could add some hummus or guacamole to make this even tastier.
  • For the Chicken
  • 2 Chicken breasts (cut into strips)
  • 1tsp Bbq spice
  • 1tsp Garlic & herb spice
  • 1tsp Coconut Oil
  • For the chicken crust
  • 3Tbsp Low-fat, low-sodium Bbq sauce
  • 2tsp sesame seeds
  • 1tsp thyme
  • ¼tsp Apple Cider Vinegar
  • For the wrap filling
  • 1 medium carrot
  • ½ bell pepper (I used green, but red works just as well)
  • A few lettuce leaves
  • A sprinkle of Parmesan cheese
  • In hindsight, I may have added some hummus or guacamole if I enjoyed either one (Did I mention that I’m picky?)
  • 2-3 brown, wholewheat tortillas
  1. In a bowl, add all your chicken strips and then add the spices and coconut oil and mix until all the chicken pieces are well-seasoned. Spray a baking grill with some cooking spray and bake at 180⁰C for about 10 minutes.
  2. While that bakes, slice up your bell pepper into small cubes or thin strips and wash your lettuce.
  3. As soon as your chicken is done, add all the crust ingredients onto a pan and combine well. Let it simmer for 2 minutes then add the baked chicken strips and mix well until each strip is well coated.
  4. Remove from the stove top once each chicken piece is coated.
  5. Fill your tortilla with lettuce, carrots, bell peppers, a few chicken strips and a sprinkle of parmesan cheese. As mentioned before, you can add a dollop of hummus or guacamole to the wrap as well.
  6. Serve immediately and enjoy!
  7. *Skip the tortilla and have the chicken with just the lettuce for a healthy low-carb alternative.

Healthy lettuce wrap


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