Chicken wraps have become a popular lunch and dinner option in recent years. Wraps allow you to combine chicken, veggies, grains and other ingredients into a handheld meal. But are chicken wraps actually a nutritious choice? Or are they just empty calories and carbs?
Here is a comprehensive look at whether chicken wraps are healthy or unhealthy. We’ll consider the nutritional value of plain chicken wraps versus chicken wraps with various fillings and toppings. We’ll also look at how chicken wraps fit into a balanced diet.
Are Plain Chicken Wraps Healthy?
First, let’s start with a plain chicken wrap made simply with a tortilla and chicken. Tortillas are commonly made from refined white flour or corn. Here is how a plain flour or corn tortilla chicken wrap stacks up nutrition-wise:
Plain white flour tortilla chicken wrap (10 inch)
- Calories: Around 300
- Protein: 20-25g
- Carbs: 40-45g
- Fat: 3-5g
- Fiber: 2-4g
Plain corn tortilla chicken wrap (10 inch)
- Calories: Around 200
- Protein: 20-25g
- Carbs: 30-35g
- Fat: 2-4g
- Fiber: 3-5g
As you can see, plain flour tortilla chicken wraps are higher in calories and refined carbs compared to corn. Corn tortillas have fewer calories and carbs, along with more fiber.
So if choosing between flour and corn, corn tortillas would be the healthier wrap option. But in general, plain wraps made simply with refined flour or corn tortillas cannot be considered a very nutrient-dense choice.
Chicken Wrap Nutrition With Fillings
Of course, most chicken wraps also contain fillings and toppings beyond just chicken and a plain tortilla. Some popular fillings and toppings for chicken wraps include:
- Veggies – Lettuce, tomatoes, onions, peppers, cucumbers, etc.
- Cheese – Cheddar, mozzarella, feta, etc.
- Sauces – Ranch, Caesar, salsa, hummus, tzatziki, etc.
- Grains – Rice, quinoa, etc.
These additional ingredients will impact the nutritional value and healthiness of the wrap. Here is how some common chicken wrap fillings stack up:
Veggies: Veggies add fiber, vitamins, minerals and antioxidant phytonutrients. Going veggie-heavy is a healthy choice.
Cheese: Cheese adds protein and calcium, but also quite a bit of saturated fat and calories. Go easy on the cheese.
Sauces: Many sauces and dips add extra fat, carbs and sodium. Opt for thinner, vinegar-based dressings. Hummus has protein and fiber.
Grains: Whole grains like brown rice and quinoa add healthy carbs plus vitamins and minerals. Refined grains, like white rice, are lower in nutrients.
Generally, chicken wraps made with lots of fresh veggies and whole grains along with lean protein are a nutrient-dense choice. For example:
Grilled chicken, mixed greens, tomatoes, roasted red peppers and hummus whole wheat wrap
This wrap is a healthy choice packed with protein, fiber, vitamins, minerals and antioxidants.
However, chicken wraps with less veggies and whole grains and lots of fatty sauces and cheeses are more akin to junk food:
Fried chicken, bacon, cheddar cheese and ranch dressing white flour wrap
This high-fat, high-calorie wrap is more of a treat than a healthy meal option.
So fillings definitely impact the health factor. Stick with produce and whole grains over fatty, sugary toppings.
Chicken Wrap Calories and Macros
When considering whether a chicken wrap is healthy or not, looking at the calories, protein, carbs and fat it provides can also be helpful. Here are some general nutrition guidelines for chicken wraps:
Calories: A chicken wrap with around 300-500 calories is a reasonable lunch or dinner choice for most adults. Wraps under 300 calories make good snacks or lighter meals. Anything over 500 calories is high.
Protein: Chicken wraps should provide at least 15-20 grams of protein from the chicken and any other protein-rich fillings like beans or cheese. This helps keep you full.
Carbs: Look for wraps with less than 60 grams total carbs, with at least 5 grams being fiber. Lower carb wraps work for low-carb diets.
Fat: Optimally, chicken wraps should have around 15 grams of fat or less. The exception would be if the wrap contains healthy fats like avocado or olive oil.
As long as you balance out your chicken wrap meal with other whole foods and veggies at lunch or dinner, a wrap in the 300-500 calorie range can fit into a healthy diet for weight management. Just don’t rely solely on wraps, as they aren’t very high volume and won’t keep you as full.
Are Restaurant Chicken Wraps Healthy?
What about chicken wraps from restaurants and fast food chains – are those a healthy option when eating out?
Some tips for ordering healthier chicken wraps at restaurants:
- Opt for grilled chicken over crispy or fried.
- Ask for whole grain tortillas/wraps if available.
- Load up on veggie toppings.
- Request sauces and dressings on the side.
- Avoid bacon, heavy cheeses and creamy sauces.
- Check calorie counts and nutritional info.
Here are some examples of reasonably healthy chicken wrap options at popular chains:
Panera – Chicken Wrap with Greens
- 440 calories
- 48g carbs
- 23g protein
Starbucks – Chicken & Hummus Protein Box
- 570 calories
- 57g carbs
- 26g protein
McDonald’s – Grilled Chicken Wrap (without sauce)
- 260 calories
- 29g carbs
- 28g protein
So when dining out, healthy chicken wraps in the 300-500 calorie are definitely an option. Just watch out for the 1,000+ calorie wraps at some chains that pile in fatty meats, heavy sauces and cheeses.
Are Chicken Wraps Good For Weight Loss?
Can eating chicken wraps help you lose weight? They can be part of a weight loss diet, depending on the ingredients.
Some factors that make chicken wraps better for weight loss:
- High protein – Chicken provides satiating protein.
- Low calorie – Under 500 calories supports a calorie deficit.
- High fiber – From whole grains and veggies.
- Low carb – For low carb/keto diets.
- Lower fat – Avoid fatty meats and cheeses.
- Vegetable volume – Filling fiber and calories.
The most filling weight loss chicken wraps will be packed with fiber-rich veggies, contain at least 20-30g of protein, clock in under 500 calories, and keep refined carbs and saturated fats moderate.
For example:
Grilled chicken, mixed greens, tomatoes, hummus and Greek yogurt ranch in a whole wheat wrap
This wrap provides protein, fiber and nutrition without excessive carbs, fat or calories.
The least optimal chicken wraps for weight loss would be fatty, fried versions or those loaded with high-calorie sauces and toppings. So chicken wraps can aid weight loss, but ingredients matter.
Healthy Low Carb Chicken Wrap Recipe Ideas
For low carb diets, you can make chicken wraps using low carb tortillas or lettuce wraps instead of regular tortillas.
Here are some tasty and healthy low carb chicken wrap recipe ideas:
Buffalo Chicken Lettuce Wraps
Ingredients:
- Shredded romaine lettuce
- Grilled chicken
- Buffalo hot sauce
- Blue cheese crumbles
- Celery
Italian Chicken Roll Ups
Ingredients:
- Collard green wraps
- Grilled chicken
- Pesto
- Roasted red peppers
- Fresh mozzarella
Mediterranean Chicken Wraps
Ingredients:
- High fiber low carb tortillas
- Grilled chicken
- Hummus
- Cucumbers
- Feta cheese
- Dill
You have lots of tasty options for low carb chicken wraps. Just swap out regular tortillas for lettuce leaves or low carb wraps. Load up on veggies and protein.
Are Chicken Wraps Suitable For Diabetics and Pre-Diabetics?
Chicken wraps can fit into a diabetes-friendly diet, but ingredient choices are key. Here are some tips for diabetics and pre-diabetics:
– Opt for whole grain tortillas over white flour. Whole grains have less impact on blood sugar.
– Load up on non-starchy veggies like lettuce, cucumbers, peppers and onions over starchy veggies.
– Avoid sugary sauces and dressings. Stick to salsas, mustards, hummus and Greek yogurt based sauces.
– Limit fatty ingredients like bacon, heavy cheese and creamy sauces which can worsen insulin resistance.
– Include a serving of beans or lentils for fiber and protein to help control blood sugar.
– Watch your portions. Stick to 1 regular size 10-inch wrap, avoid giant burrito sized wraps.
– Look for lower glycemic index tortilla options like corn or those made with mixed whole grains.
With smart modifications and ingredient swaps, chicken wraps certainly can be a diabetes-friendly lunch or dinner choice. Just be mindful of portions and ingredients that can spike blood sugar.
Do Chicken Wraps Support Muscle Building and Recovery?
Chicken wraps can play a role in providing protein and carbs to support muscle building and post-workout recovery.
Here’s how to make chicken wraps ideal for refueling muscles:
– Choose tortillas with at least 3g protein, like high protein whole wheat wraps.
– Use at least 6-8 ounces of chicken breast for 30+ grams of protein.
– Add Greek yogurt for extra protein and nutrients.
– Include vegetables for vitamins, minerals and fiber. Spinach is a great choice.
– Consider adding beans or lentils for plant-based protein, carbs and fiber.
– Add healthy carb sources like brown rice or quinoa for energy.
– Include healthy fats like avocado for energy, vitamin absorption and hormones.
– Avoid fatty, sugary sauces and toppings that provide empty calories.
Properly structured, a chicken breast wrap with yogurt, veggies, brown rice and avocado can provide the 30-40g protein, 30-60g carbs and healthy fats your muscles need post-workout. This makes chicken wraps a convenient muscle building and recovery option.
Conclusion
Chicken wraps can be a healthy meal option in the context of an overall balanced diet. Plain wraps made simply with refined flour tortillas are not very nutritious on their own. However, chicken wraps made with whole grain tortillas plus plenty of fresh vegetables and healthy toppings like hummus or Greek yogurt deliver significant nutritional value. Just watch your portions and avoid fried ingredients, fatty meats, heavy sauces and excessive cheese, which can turn an otherwise healthy wrap into a calorie bomb. In general, look for wraps in the 300-500 calorie range with at least 15g protein and 5g fiber for the healthiest options. With smart ingredient choices, chicken wraps can play a role in a healthy diet focused on weight management, muscle gain, diabetes prevention or general wellness.