If you’re craving a light yet satisfying summer meal, these Pepita Crusted Strawberry Chicken Wraps are your answer. This low-carb, high-protein dish blends crunch, sweetness, and freshness in every bite. In this article, you’ll learn the story behind this refreshing wrap, its nutritional power, and each step to make it at home. Inspired by Chicken Salad Chick Order Ahead favorites, this recipe doubles as an easy Chicken Salad Recipe for Diabetics. With nutty pepitas, juicy strawberries, pecans, and lean chicken wrapped in a low-carb base, it perfectly balances flavor, health, and summer simplicity.
Why Pepita Crusted Strawberry Chicken Wraps Belong on Your Summer Table
A Summer Memory Reimagined with Pepita Crusted Chicken
The idea for this recipe took root one sunny afternoon when a seemingly simple picnic turned into a culinary surprise. I remember sitting under a cottonwood tree, looking at a spread of grilled chicken, fresh fruit, and a handful of mixed nuts. As I layered the leftovers into a quick wrap, the combination of textures caught my attention—the crunch of seeds, the juiciness of berries, and the tenderness of chicken. That was the beginning of what is now my go-to low-carb chicken salad dish.
Every summer meal deserves a balance of satisfaction and freshness, and that’s exactly what the low-carb chicken salad dish delivers. The pepita-crusted chicken adds a rich, earthy crunch that replaces the need for breading, giving a texture that’s delightful yet guilt-free. Paired with the sweetness of ripe strawberries and a drizzle of citrus-spiked yogurt dressing, this wrap captures the essence of sunshine and energy in a single bite.
Years of revising and refining turned that picnic inspiration into something even more special — a dish that fits evolving nutritional goals. As many of us shift toward cleaner eating, a low-carb chicken salad dish has become more than just an option; it’s a lifestyle. Using protein from chicken and healthy fats from seeds creates a flavorful balance that aligns beautifully with wellness-focused diets.
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pepita crusted strawberry chicken wraps for a low-carb summer meal
- Total Time: 22 minutes
- Yield: 2 wraps 1x
Description
These low-carb, high-protein wraps combine crunchy pepita-crusted chicken, juicy strawberries, pecans, and a light yogurt dressing for a refreshing summer lunch or dinner. Inspired by build-your-own chicken salads, they fit diabetic-friendly and keto diets without sacrificing flavor.
Ingredients
Instructions
1. Pat chicken slices dry and season with salt and pepper.
2. Crush pepitas coarsely and mix with a pinch of salt and pepper.
3. Brush chicken with olive oil and press each side into the pepita mixture.
4. Heat a nonstick skillet over medium heat and pan-sear chicken for 4-5 minutes per side until golden and cooked through.
5. Let chicken rest 2-3 minutes then slice into strips.
6. In a bowl, whisk yogurt, lemon juice, salt, and pepper.
7. Lay lettuce leaves or tortillas flat and spread dressing in the center.
8. Layer sliced chicken, strawberries, and pecans over the dressing.
9. Fold or roll wraps tightly, slice in half if desired, and serve immediately.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: lunch
- Method: pan-sear
- Cuisine: american
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 5
- Sodium: 450
- Fat: 20
- Saturated Fat: 3
- Unsaturated Fat: 12
- Trans Fat: 0
- Carbohydrates: 12
- Fiber: 4
- Protein: 28
- Cholesterol: 75
Keywords: low-carb, chicken wrap, pepita crusted chicken, strawberry wrap, summer meal, high-protein, diabetic-friendly, healthy lunch
Whether you’re hosting a barbecue, prepping weekday lunches, or looking for a creative way to reimagine leftover chicken, the low-carb chicken salad dish suits any occasion. It’s flavorful enough to wow guests yet simple enough to prepare after a busy day. This recipe celebrates those small but delicious summer moments — when healthy food meets comfort, and flavor meets mindfulness.
How “Chicken Salad Chick Order Ahead” Inspired This Recipe
The convenience of Chicken Salad Chick Order Ahead brought a new appreciation for customizable, fresh-made meals. The ability to choose textures, proteins, and dressings on demand inspired me to rethink what a home version could look like. Ordering a favorite Protein-rich Chicken Salad with added crunch and fruit toppings made me realize that those same layers of texture could be recreated in a low-carb form — right in our own kitchens.
In many quick-service menus, chicken salads are light, wholesome, and ready in minutes — everything busy home cooks crave. Chicken Salad Chick Order Ahead became a model of flavor customization, sparking my curiosity to experiment with nutty crusts and seasonal fruits. Pepitas stood out immediately: high in protein, low in carbs, and full of natural crunch. When lightly toasted, they serve as the perfect alternative to traditional panko or flour coatings.
From there, the Protein-rich Chicken Salad evolved into something personal — a recipe focused not just on taste but also on nourishment. Replacing high-carb wraps with lettuce or grain-free tortillas made it friendly for diabetics and anyone following a mindful eating plan. Strawberries add a natural sweetness that balances the savoriness of chicken, creating harmony without added sugars.
This twist on a Protein-rich Chicken Salad channels everything we love about casual dining — convenience, flavor, and variety — but in a way that better supports a low-carb lifestyle. The Chicken Salad Chick Order Ahead concept encouraged experimentation, but the homemade process elevates it: crispier chicken, fresher ingredients, and a wrap that feels handcrafted with intention. As our summer schedules fill up with travel and gatherings, it’s comforting to know a nourishing, low-carb wrap like this can come together in under 30 minutes — proof that fast food can also be fresh food when you build it yourself.
Building the Perfect Low-carb Wrap – Ingredients, Tools, and Texture
Freshness Starts with the Ingredients
When building a dish that’s both low-carb and flavor-packed, the ingredients matter as much as the creativity behind them. Each component in these Pepita Crusted Strawberry Chicken Wraps plays a distinct role in delivering nutrition, texture, and balance. From the lean protein in the chicken to the crunch provided by toasted pepitas and the brightness of strawberries, every detail supports the low-carb and high-protein promise. Selecting quality produce and wholesome fats ensures this wrap feels indulgent yet grounded in wellness-friendly choices.
| Ingredient | Quantity | Notes |
|---|---|---|
| Boneless chicken breast | 2 pieces | Thinly sliced |
| Pepitas (pumpkin seeds) | ½ cup | Toasted or raw |
| Fresh strawberries | 1 cup | Sliced |
| Pecans | ¼ cup | Chopped |
| Lettuce or low-carb tortillas | 2–3 wraps | Whole leaf or grain-free wraps |
| Greek yogurt or light mayo | ¼ cup | For dressing |
| Lemon juice | 1 tbsp | Fresh squeezed |
| Salt & pepper | To taste | — |
Start by sourcing boneless, skinless chicken breasts that are tender and easy to slice thin. This allows the pepita crust to adhere evenly and cook quickly without drying out. If you prefer a smoky twist, consider using grilled chicken leftovers for added depth.
Pepitas, or roasted pumpkin seeds, are the hero ingredient. They’re naturally low in carbs but high in protein, magnesium, and healthy fats. They give you that “breading effect” without refined flours, making them perfect for a Chicken Salad Recipe for Diabetics. Lightly toasting the seeds enhances their nutty aroma, so spending two extra minutes on this step makes a big flavor difference.
Fresh strawberries bring a burst of juiciness to the mix. Since they’re one of the lowest-carb fruits, they offer sweetness without compromising your low-carb goals. Pairing them with pecans creates a layered crunch — the seeds provide crispness, while the nuts contribute a buttery texture and heart-healthy fats.
Your wrap base determines how strong your low-carb meal foundation will be. If you’re avoiding grains, opt for large butter lettuce leaves or collard greens. For those who prefer convenience, look for low-carb tortillas with fewer than 6 grams of net carbs. Both options let the fresh ingredients shine without feeling heavy.
To tie everything together, a Greek yogurt or light mayo dressing stirred with lemon juice, salt, and pepper creates balance. The lemon juice keeps the flavor bright and complements the earthy notes of the pepita crust. For a dairy-free spin, substitute with avocado-based mayo or blended silken tofu to maintain creaminess without lactose.
This ingredient list is intentionally simple, allowing you to modify it based on your pantry or dietary needs. Whether you’re aiming for gluten-free, keto, or diabetic-friendly, the elements remain flexible while keeping every bite lively and satisfying.
The Tools and Prep You’ll Need
Smooth execution makes any recipe more enjoyable — and this one’s all about streamlined summer cooking. Before you begin, take a few minutes to gather the right tools and prep equipment. Having everything within reach ensures your chicken crusts perfectly and your wrap assembly goes off without a hitch.
- Nonstick skillet or air fryer: Either works beautifully. A nonstick skillet gives you control over browning, while an air fryer offers an easy, hands-off option and keeps the crust extra crispy.
- Parchment paper: Ideal for laying out coated chicken pieces without sticking and for simple cleanup.
- Tongs: For flipping the chicken gently, preventing the pepita crust from slipping off.
- Food processor or mortar & pestle: To crush pepitas into coarse pieces. If you prefer chunkier texture, pulse just a few seconds.
- Mixing bowls: One for the seed coating mixture and another for tossing the strawberries, nuts, and dressing.
- Sharp knife and cutting board: The basics for slicing strawberries and prepping chicken.
Timing: Set aside about 10 minutes for ingredient prep—slicing chicken, crushing pepitas, mixing the sauce, and prepping your wrap base. Cooking the chicken will take 8–10 minutes, depending on thickness and method. Allow it to rest before slicing. Assembly takes another five minutes—total time under 25 minutes.
Storage Tips: Cook chicken the night before and reheat briefly before wrapping. Store chicken, fruit, and dressing separately to maintain texture. For lunches, line the wrap with lettuce to prevent sogginess and wrap tightly in parchment for portability.
Organization elevates the dish’s freshness. Avoid overmixing and overstoring, and each bite will stay crisp, bright, and vibrant—perfect for summer days.
Step-by-Step Process – Cooking, Assembling, and Making It Sing
Crusting the Chicken with Pepitas
To create the perfect pepita crust, start by patting chicken breasts dry. Crush pepitas until they resemble coarse breadcrumbs, then combine with salt and pepper. Lightly brush chicken with olive oil and press firmly into the mix, coating both sides. Set on parchment while heating your pan or air fryer.
Pan-sear method: Heat a nonstick skillet with a teaspoon of oil over medium. Cook the chicken 4–5 minutes per side, avoiding frequent flipping. Once golden, ensure the meat reaches 165°F (74°C).
Air fryer method: Preheat to 375°F (190°C). Arrange chicken pieces apart, air fry 10–12 minutes, flipping halfway. The result: crisp, golden, and juicy protein without breading.
Let the chicken rest before slicing to retain juices. The crust will glisten without heaviness—a rich, nutty aroma fills the kitchen. Set aside and prepare to assemble your masterpiece.
Assembling the Strawberry Chicken Salad Wraps
Choose lettuce leaves or low-carb tortillas as your base. Whisk together yogurt (or dairy-free alternative), lemon juice, salt, and pepper. Spread a thin layer across the center to anchor the fillings.
Slice the rested pepita-crusted chicken and arrange strips down the center. Add strawberries and sprinkle chopped pecans for extra crunch. Roll or fold snugly—tuck sides for lettuce wraps or fold the bottom edge before rolling tortillas. Cut diagonally for visual appeal.
Serving Ideas: Present on a rustic wooden board lined with greens. Garnish with sliced berries and leftover pepitas. Pair with cucumber–mint water or unsweetened iced green tea for a refreshing complement.
The result is a harmony of flavors: nutty, sweet, and savory. This wrap fits anywhere—a weekday lunch, picnic, or patio dinner. The low-carb chicken salad dish philosophy shines through every crisp bite.
Nutrition, FAQs, and Conclusion
Why This Wrap Works for a Low-carb Lifestyle
These wraps perfectly illustrate balance between taste and nutrition. Chicken builds lean protein foundations for fullness and strength. Pepitas provide fiber, healthy fats, and minerals critical for energy and blood-sugar balance, making this a standout Chicken Salad Recipe for Diabetics.
Strawberries add antioxidants and delicate sweetness with minimal carbs, while pecans enrich each bite with heart-healthy fats. The Greek yogurt–lemon dressing injects tangy vitality, keeping things fresh. Your choice of lettuce wraps or low-carb tortillas ensures full customization for keto, diabetic, or low-glycemic habits.
The dish’s harmony stems from its mindful pairing of protein, fiber, and moderate carbs—preventing fatigue and sustaining energy throughout warm days. Proof that eating light and living well can taste indulgent, colorful, and completely satisfying.
FAQ Section – Quick Answers for Busy Cooks
- Can I make this wrap ahead of time for meal prep? Cook the chicken in advance and store separately from fruit and dressing. Assemble upon serving for the best texture.
- What low-carb alternatives work if I skip tortillas? Use large butter lettuce or collard leaves for structure without extra carbs.
- How can I keep the crust crunchy after storing? Let chicken cool fully before refrigerating; reheat in a skillet or air fryer briefly before eating.
- Are there dairy-free substitutes for the dressing? Try avocado mayo, coconut yogurt, or blended tofu with lemon and olive oil for smooth results.
- What other fruits pair well with pepita-crusted chicken? Blueberries, blackberries, or pear slices add seasonal variety and maintain a low sugar load.
Conclusion
After one bite of these Pepita Crusted Strawberry Chicken Wraps, you’ll see why they’ve earned a place at every summer table—bright, protein-rich, and incredibly balanced. Each ingredient adds dimension to the low-carb chicken salad dish concept, ensuring indulgence without compromise.
Perfect for picnics, lunches, or light dinners, this recipe captures sunlit simplicity on a plate. Gather the ingredients, roll them up, and celebrate the season with a meal that transforms healthy eating into a true summer pleasure.
