Heart-Healthy Chicken Meatball Wraps
A vibrant, no-soggy lunch solution, this recipe transforms simple ingredients into a delicious grab-and-go meal. Tender, homemade chicken meatballs are paired with a refreshing yogurt-dill spread and crisp vegetables, all rolled into a soft whole-wheat tortilla. It’s the perfect meal-prep recipe for a flavorful and satisfying heart-healthy lunch.
Servings 4
Calories 411kcal
Ingredients
For the Homemade Chicken Meatballs:
- 12 oz 340 g extra-lean ground chicken (98/2 or 99/1 lean)
- ¼ cup 25 g no-salt-added plain breadcrumbs
- 1 tsp onion powder
- ½ tsp garlic powder
- ¼ tsp black pepper
For the Wraps & Sides:
- 4 large 10-inch very-low-sodium, whole-wheat tortillas
- ⅔ cup 170 g plain non-fat Greek yogurt
- 1 tbsp 15 mL fresh lemon juice
- ¼ tsp black pepper
- ⅛ tsp garlic powder
- ¼ cup 10 g chopped fresh dill
- 1 cup 30 g packed baby spinach
- ½ cup 60 g grated English cucumber, squeezed of excess moisture
- ½ cup 75 g finely diced red bell pepper
- 2 cups 208 g cucumber spears, for serving
- 1 cup 150 g seedless green grapes, for serving
Instructions
- Prepare the Meatballs (Prep-Ahead Step): In a medium bowl, combine the ground chicken, no-salt-added breadcrumbs, onion powder, garlic powder, and black pepper. Mix gently with your hands until just combined. Roll the mixture into 12 small meatballs. Cook in a non-stick skillet over medium heat, turning occasionally, until browned and cooked through (165°F / 74°C), about 8-10 minutes. Allow to cool completely. This can be done up to 3 days in advance.
- Make the Yogurt-Dill Spread: In a small bowl, combine the non-fat Greek yogurt, fresh lemon juice, ¼ tsp black pepper, ⅛ tsp garlic powder, and chopped fresh dill. Stir until smooth.
- Assemble the Wraps: Thinly slice the cooled meatballs. Lay the four tortillas flat. Briefly warm them for 10-15 seconds in a dry skillet or microwave to make them more pliable.
- Layer the Ingredients: Spread the yogurt-dill sauce evenly over each tortilla, leaving a ½-inch (1.25 cm) border. Top with a layer of baby spinach, followed by the sliced meatballs, grated cucumber, and diced red bell pepper.
- Roll and Pack: Starting from the edge closest to you, roll each tortilla tightly into a log. Slice each wrap in half on a diagonal. Arrange the wraps in lunch containers with ½ cup of cucumber spears and ¼ cup of grapes on the side.
Notes
- Tortilla Choice is Key: For this recipe to be low in sodium, you must use tortillas with 150 mg of sodium or less per serving. Check the nutrition label carefully.
- Prevent Sogginess: Squeezing all excess water from the grated cucumber is the most important step to ensure your wraps stay fresh and crisp.
- Storage: Wraps are best enjoyed within 2 days. Store them seam-side down in an airtight container in the refrigerator.
Nutrition Information
Serving Size: 1 wrap with sides- Calories: 411 kcal
- Total Fat: 7 g
- Saturated Fat: 2.2 g
- Sodium: 245 mg
- Total Carbohydrates: 51 g
- Dietary Fiber: 8 g
- Total Sugars: 10 g (Includes 0 g Added Sugars)
- Protein: 37 g