Blackened Chicken Wrap

A flavorful and high protein chicken wrap.

2-3 wraps

Time: 30 mins

By Ethan Chlebowski

Blackening protein can be done in various ways. For example: the spice mix can vary, some people use butter, some people sauté the protein, and others bake it. Here’s my method that works on any protein.

Ethan Chlebowski

Ethan Chlebowski



  • Blackened Chicken

    • chicken breasts
      1-21 lb/450 g
    • salt
      a sprinkle
    • cooking oil
      10 g
    • smoked paprika
      5 ga spoonful
    • onion powder
      5 ga spoonful
    • cayenne pepper
      3 g1/2 spoonful
    • dried thyme
      a sprinkle
  • Tangy Yogurt Sauce

    • greek yogurt
      , non-fat
      100 g1 part
    • low-fat sour cream
      100 g1 part
    • lemon juice
      1/4 lemon
    • dill
      a spoonful
    • black pepper
      to taste
  • Wrap & toppings

    • flour tortillas
    • lettuce
      , shredded
    • tomatoes
      , sliced
    • pickled onions
      , thinly sliced


Step 1: Prep the chicken

First, thin out the chicken breast (s) with a knife so it cooks more evenly and quickly. You can either butterfly it into one thinner piece, or slice it horizontally into two thinner pieces.

Once thinned out, add a sprinkle of salt to both sides of each piece (optionally you can let this rest in the fridge overnight to dry ).

Mix together all of the remaining spices in a small bowl. Now you are ready to black the chicken: liberally sprinkle the spice mix over all sides of the chicken. Don’t hold back here — you want full coverage on the meat.

Step 2: Sear the chicken

Set a frying pan over medium-high heat with a drizzle of oil. If you have a surface thermometer, the ideal pan temp is about 385°F/196°C when you drop in the chicken.

The goal is to blacken this spice mix onto the chicken into a crust. until you are right on the edge of the crust being burnt, but it’s actually not. It should be very dark. Flip the chicken over, add a bit more oil to the pan, and sear the other side.

  • Many recipes sear and then throw the whole pan in the oven, but if your breast was thinned out you should be able to cook it through in the pan without burning the seasoning.

Pull the chicken breast off when it hits 155°F/68°C so it doesn’t dry out. Let it rest before slicing up to maintain moisture, during which you can mix the sauce.

Step 3: Mix the sauce

Mix together all yogurt sauce components in a bowl. Thin the sauce out with a splash of water until your desired consistency is reached. Taste and adjust with more lemon juice or spices if needed.

Step 4: Assemble the wraps

Slice the cooked chicken. Add a portion to a tortilla with a spoonful of the sauce, pickled onions, lettuce, and tomatoes. Wrap up tightly and slice into two pieces. Repeat with remaining ingredients.

Enjoy immediately or wrap in foil to store in the fridge.



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