Introduction
Meal prepping can be a game changer for those following a gluten free or keto lifestyle. It saves time during the week and ensures you have delicious meals ready to go. Today, we are sharing a fantastic recipe for gluten free keto chicken wraps that are both nutritious and satisfying. These wraps are versatile and can be customized to your taste, making them perfect for any meal prep routine.
These gluten free keto chicken wraps are made with simple ingredients, allowing you to whip them up quickly. They feature juicy chicken, fresh vegetables, and flavorful sauces all wrapped in a low-carb tortilla. Whether you are looking for a quick lunch or a light dinner, these wraps are sure to please. Let’s dive into the details of how to prepare them!
Recipe Details
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 wraps
Ingredients
- 1 lb boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 4 gluten free low-carb tortillas
- 1 cup romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup shredded cheese (cheddar or mozzarella)
- 1/4 cup ranch dressing or preferred sauce
Instructions
- Start by preheating your oven to 400°F (200°C).
- In a large bowl, mix the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Cut the chicken breasts into strips and add them to the bowl. Toss until the chicken is well coated with the seasoning mixture.
- Place the chicken strips on a baking sheet lined with parchment paper.
- Bake in the preheated oven for 20 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
- Once cooked, remove the chicken from the oven and let it cool slightly.
- While the chicken is cooling, prepare your wraps by laying out the gluten free low-carb tortillas on a clean surface.
- Begin assembling each wrap by adding a generous handful of chopped romaine lettuce to the center of the tortilla.
- Top with a portion of baked chicken strips, followed by halved cherry tomatoes and shredded cheese.
- Drizzle your favorite dressing over the fillings.
- Carefully fold in the sides of the tortilla and then roll it up tightly from the bottom to the top to secure the filling inside.
- Repeat the assembly process for the remaining tortillas and ingredients.
- Once all wraps are assembled, slice them in half diagonally for easier eating.
- Store the wraps in an airtight container in the refrigerator for up to 4 days.
Why Meal Prep?
Meal prepping is not just about convenience; it is also a way to stay on track with your health goals. Preparing meals in advance allows you to control portions and ingredients, which is crucial for anyone following a gluten free or keto diet. These chicken wraps are perfect for meal prep because they are easy to store and reheat.
Additionally, having healthy options readily available reduces the temptation to grab unhealthy snacks or fast food when you’re short on time. By dedicating just a little time each week to meal prep, you can simplify your life and make better dietary choices.
Customizing Your Wraps
One of the best things about these gluten free keto chicken wraps is their versatility. You can easily customize them based on your preferences or what you have on hand. Here are some ideas for variations:
– **Vegetables**: Feel free to swap out the romaine lettuce for spinach, kale, or any other leafy green. You can also add sliced cucumbers, bell peppers, or avocado for extra flavor and nutrition.
– **Protein**: If chicken isn’t your thing, consider using turkey, beef, or even tofu for a plant-based option. Grilled shrimp would also work beautifully in these wraps.
– **Sauces**: While ranch dressing is a popular choice, you can experiment with different sauces like guacamole, tzatziki, or a spicy mayo for added kick.
Storing and Reheating
These wraps store well in the refrigerator, making them an ideal meal prep option. To keep them fresh, wrap each individual wrap tightly in plastic wrap or foil, or place them in an airtight container. When you’re ready to eat, you can enjoy them cold or heat them in the microwave for about 30 seconds to 1 minute.
If you prefer a crispy texture, consider using a skillet to reheat them. Just add a little olive oil to the pan and cook each wrap over medium heat until the outside is golden and crispy. This will enhance the flavors and provide a delightful crunch.
Frequently Asked Questions
Can I freeze these chicken wraps?
Yes, you can freeze these wraps. However, it is best to freeze them before adding the dressing. Wrap them tightly in plastic wrap and store in a freezer-safe bag. When ready to eat, thaw them in the refrigerator overnight and add your dressing before serving.
Are these wraps suitable for meal prep?
Absolutely! These gluten free keto chicken wraps are perfect for meal prep as they can be made in advance and stored in the refrigerator for up to 4 days.
What is the best way to reheat these wraps?
You can reheat them in the microwave or in a skillet. For a crispy texture, use a skillet with a bit of olive oil over medium heat.
Can I use store-bought tortillas?
Yes, just ensure that the tortillas are both gluten free and low-carb to stay within the keto guidelines. There are many brands available that cater to these dietary needs.
Conclusion
These gluten free keto chicken wraps are not only delicious but also an excellent addition to your meal prep routine. They provide a balanced meal option that is easy to make and customize according to your tastes. By preparing these wraps ahead of time, you can save yourself from the stress of daily cooking while enjoying healthy, satisfying meals throughout the week. Give this recipe a try and take your meal prep to the next level!
