Healthified Crunchwrap

My younger sister and her boyfriend challenged me to create a healthier Crunchwrap – they sent me a few TikTok videos of people making the real deal at home, and challenged me to to make it with a healthy twist. So, I did and honestly, it’s GOOD! Here is why this recipe is truly healthier or “healthified”:

  • I use whole wheat, regular size tortillas (compared to the jumbo tortillas often used for Crunchwraps). This makes the Crunchwrap lower in calories (simply because it’s not oversized), and the whole wheat tortilla provides more fiber than a traditional flour tortilla
  • Homemade shredded chicken is used (boiled, then shredded) so the chicken is not cooked with any oils. I also made a homemade taco seasoning vs buying a pre made seasoning so there is no MSG or added preservatives
  • Added black beans for additional protein
  • I omitted the tostada/chips that are typically used for the crunch, and instead made a cheese crisp as a lower cab, higher protein alternative

Serving Size: 1 Crunchwrap

Ingredients

  • 2 whole wheat tortillas (I used Mission 100% Whole Wheat, regular size)
  • 2 small chicken thighs
  • 1/2 cup + 1 tablespoon shredded Chalupa or Mexican cheese
  • 1 tablespoon black beans
  • 1 tablespoon romani lettuce, chopped
  • 1/2 avocado
  • 1/2 tablespoon red onion, chopped
  • 1/2 tablespoon tomato, diced
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 teaspoon garlic powder (everything but the bagel seasoning works well too!)
  • 1/2 teaspoon paprika
  • Dash of salt
  • Dash of pepper
  • Dash of red pepper flakes

Instructions: The instructions look really long, I was trying to be very descriptive and clear, it’s easier than it looks, promise! I provided one YouTube video within the instructions, which I found really helpful. There are also a lot of Crunchwrap how to’s on YouTube and TikTok, which I found worth watching before making my Crunchwrap so I could envision how to stuff and fold.

  • Boil your chicken: fill a pot with water and bring to a boil. Once water is boiling, drop in your chicken thighs and continue to boil for 35 minutes (closer to 45 minutes if chicken is frozen). While chicken is boiling, prepare the rest of your ingredients, see below:
  • Make your taco seasoning: in a small bowl combine the chili powder, cumin, garlic powder, paprika, salt, pepper, and red pepper flakes, set aside
  • Make your guac: in a small bowl, mash the avocado and then combine with the red onion and a little salt and pepper (this is just your most basic guac, but is all you need in this recipe. Store bought guac works too), set aside
  • Prepare your tortillas: place one tortilla on a cutting board, and cut out a circle about the size of your palm – I used a copper mug, placed it on the tortilla and cut out a circle. Set aside the circle you cut out, and discard the remainder of the tortilla
  • When chicken is done boiling, drain and place chicken in a medium sized bowl. Using two forks, shred the chicken (it should be super soft, and easy too shred!). Combine the shredded chicken with your taco seasoning
  • Make your cheese crisp: heat a saucepan over medium high heat, and spray with a little avocado oil or heat a teaspoon of oil of choice (olive oil, avocado oil, etc.). Add 1/2 cup of your cheese to the center of the pan, and pat down with a spatula. Once cheese is crispy on the bottom/sides and you can easily slide a spatula underneath, flip it over to crisp up the other side (you’re aiming to create a crisp, cheese circle, about the size of the circle you cut out of your tortilla). Once done, take off heat and set aside.
  • Now that your ingredients are prepped, it’s time to assemble and cook your Crunchwrap! Important note: Do NOT overstuff your tortilla, or it will be impossible to fold. You may not use all of each ingredient. 1) Place your whole tortilla on a cutting board. Place a spoonful of guac in the center of your tortilla, and spread it into a circle. 2) Add the shredded chicken on top of the guac (you most likely will not use all of the chicken) 3) Sprinkle just a little cheese on top of the chicken 4) Place beans and lettuce on top of the cheese/chicken 5) Place your prepared cheese crisp on top of the beans 6) Spread a bit of the guac on top of the cheese crisp, and sprinkle your tomatoes on top 7) Place the cut out circle of tortilla on top of the tomatoes. Note: The cut out tortilla circle helps to keep the ingredients in once you fold, and flip onto the pan to cook. Now it is time to fold!
  • You will want to have a pan ready to go – I just used the same pan that I used to make the cheese crisp. It had enough oil left to crisp up the tortilla perfectly. Folding is a bit hard to put into words, so I found this YouTube video that shows you how to fold! CLICK HERE to watch. When you’re finished folding your tortilla, don’t let go! Immediately flip onto the pan (folded side down, smooth side up), and cook over medium high heat. Once the bottom is crisp, carefully flip using a spatula and crisp up the other side (you only need to cook the Crunchwrap for 4ish minutes, but crispiness is key!)
  • Helpful note: If your tortilla starts to unfold a bit once the folded side is facing up, you can add a little cheese and hold the tortilla edges down almost like a glue so everything stays in place!
  • When Crunchwrap is done cooking, cut in half on the diagonal (I personally think it looks and tastes better this way!), and enjoy!

Berry Nut Butter Smoothie

Ingredients

  • 1/2 cup almond milk *add more if needed for texture
  • 1 cup frozen cauliflower
  • 1 cup frozen berries (any mix of blueberries, strawberries, raspberries work well!)
  • 1/2 cup frozen cucumber (or you can sub frozen kale or spinach)
  • 1 scoop collagen (or protein powder)
  • 1 large spoonful nut butter

Instructions

  1. Combine the almond milk, frozen cauliflower, frozen berries, frozen cucumber and collagen in a high powered blender. Once the smoothie is combined but not completely smooth, add the nut butter and blend until smooth.
  2. I use a Vitamix, which blends ingredients very very well. If your blender is not as high powered, you may need to add additional almond milk in order to completely blend the smooothie.

Blue Moon Smoothie

Ingredients

  • 1 cup almond milk
  • 1/2 cup chopped frozen cucumber
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen kale (or fresh)
  • 1 scoop vanilla protein powder
  • Scoop of nut butter (any kind you chose!)
  • Water (only if needed to thin the smoothie)

Instructions

  1. Combine all ingredients in a high speed blender until smooth. If the smoothie is too thick, add a bit of water or more almond milk until the smoothie reaches your desired consistency. Pour into a mason jar or glass of choice.
  2. Optional: I like to layer or top with granola, dark chocolate, unsweetened coconut flakes, and/or additional nut butter!

Garlic Honey Baked Chicken Thighs

Ingredients

  • 1 – 1.2 pounds chicken thighs
  • 1/4 cup olive oil
  • 2 tablespoons dijon mustard
  • 1 tablespoon honey
  • 6 cloves garlic minced or chopped
  • Red pepper flakes
  • Salt
  • Pepper

Instructions

  1. Preheat oven to 425 degrees
  2. Place the chicken thighs in a baking dish and sprinkle with salt and pepper (to taste)
  3. Place the olive oil, dijon mustard, honey, garlic, and red pepper flakes in a small bowl and mix together until a smooth sauce forms
  4. Pour the sauce over the prepared chicken thighs, spreading the sauce around with a spoon until the chicken thighs are well coated
  5. Transfer the dish to the oven and bake for 35 minutes
  6. Notes: Chicken can be kept in the fridge for a few days (easy to re-heat on the stove or in the microwave), or stored in the freezer for a longer lifetime

Chocolate Chip Sweet Potato Bread

Ingredients

  • 3 eggs
  • 1 1/4 cups canned sweet potato
  • 3/4 cups almond flour
  • 1 1/4 cups oat flour
  • 1/3 cups melted grass fed butter
  • 1/3 cup raw honey
  • 1 1/2 tsp baking powder
  • 1/2 tablespoon cinnamon
  • Dark chocolate chips, to taste (optional)
  • 1 scoop collagen (optional)

Instructions

  1. Preheat oven to 350 and grease a bread pan
  2. In a medium bowl, whisk the eggs and then mix in canned sweet potato, butter, and honey until combined
  3. Slowly add in the almond flour, oat flour, baking powder, cinnamon, and collagen (if using) and mix until combined
  4. Fold in the dark chocolate chips and pour batter into the bread pan
  5. Bake for 1 hour, let cool, slice and enjoy!
  6. Note: Best if kept in fridge once cooled so the bread firms up a bit

Chicken Zucchini Boats

This is basically a fun twist on a carb free lasagna!

Ingredients

  • 1 zucchini
  • 1/4 pound ground chicken thigh (ground turkey would also work!)
  • 1/2 cup red onion, chopped
  • 2 cloves garlic, minced
  • 1 cup marinara sauce
  • 1/2 cup swiss cheese, grated
  • 1/4 cup parmesan cheese
  • 2 tablespoons olive oil

Instructions

  1. Preheat oven to 400
  2. Cut the zucchini in half, lengthwise and scoop out the middle of both sides (creating a divot in the zucchini that can be filled with the chicken filling)
  3. Add a tablespoon of olive oil to a pan and cook zucchini until it begins to soften, about 2 minutes per side (it will continue to cook once in the oven, this is just to soften it up a bit!), remove zucchini and place in a baking dish divot side up, set aside
  4. Using the same pan that you used for the zucchini, add a tablespoon olive oil, the red onion, and the garlic, cook until fragrant, about 4 minutes
  5. Add the ground chicken to the pan with the onion and garlic and cook until just about cooked through (the meat will continue to cook in the oven)
  6. Add the marinara sauce to the pan and combine with the chicken, onion, and garlic
  7. Scoop the chicken filling into the prepared zucchini boats, dividing the filling evenly between the two halves, and sprinkle the swiss and parmesan cheese on top
  8. Place in oven and cook for 20-25 minutes until cheese is melted and beginning to brown

Zucchini Muffins

These are SO delicious, and a great way to sneak in some veggies! Makes 10-12 muffins.

Ingredients

  • 2 zucchinis
  • 3/4 cups coconut oil, melted
  • 2 3/4 cups all-purpose flour
  • 2 eggs
  • 1 1/3 cup coconut sugar (cane sugar will work too)
  • 1/4 cup almond milk (or milk of choice)
  • 2 teaspoons vanilla extract
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • Dark chocolate chips (to taste)

Instructions

  • Preheat oven to 350 and grease a muffin tin (10-12 muffins)
  • Grate your zucchini and place on top of a double lined paper towel – wrap the towel around the grated zucchini and squeeze over the sink until almost all of the excess water is drained (the goal is to have relatively dry zucchini)
  • Whisk eggs ini a bowl, add sugar and combine
  • Add the melted coconut oil, vanilla and grated zucchini to the egg and sugar mixture, stir until combined
  • In a separate bowl combine the flour, baking powder, cinnamon and nutmeg
  • Slowly add the dry ingredients to the wet ingredients, stirring frequently until the batter is smooth
  • Add the milk to the batter and stir until incorporated
  • Fold the chocolate chips into the batter (OR instead of mixing them into the batter, you can place the chocolate chips on top of each muffin prior to putting into the oven)
  • Pour the batter into greased muffin tin and bake for 20-25 minutes

Chocolate Chickpea Collagen Brownies

Ingredients

  • 15oz canned chickpeas
  • 1/2 cup almond butter
  • 1/2 cup raw honey
  • 1 tablespoon melted coconut oil
  • 1/4 cup almond flour
  • 1/4 cup chocolate collagen (I use FurtherFood)
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/2 cup chocolate chips (I recommend Hu Kitchen baking gems)

Instructions

  1. Preheat oven to 350
  2. Drain chickpeas and add to a high powered blender with the almond butter, honey, and coconut oil – mix until smooth
  3. Pour contents of the blender into a mixing bowl and add the almond flour, chocolate collagen, baking soda, and baking powder – mix until combined
  4. Stir in the chocolate chips and add mixture to a greased loaf pan (a loaf pan ensures that they are super thick, but you can use an 8×8 baking pan as well)
  5. Add additional chocolate chips on top if desired (but, do it) and bake for 35 minutes

Easy Palomas

This recipe makes one paloma, adjust accordingly!

Ingredients

  • 1/4 cup grapefruit juice
  • 1/4 cup tequila
  • 1 tablespoon lime juice
  • 1 teaspoon sugar
  • 1/4 cup club soda
  • 1 lime wedge
  • Cocktail salt for the rim of the glass, optional (you can purchase cocktail salt on Amazon! I bought a grapefruit flavored salt, which worked so well)

Instructions

  1. Pour about 1/4 cup salt on a plate. Damped the rim of the cocktail glass by dipping in water, or by covering the rim with a lime wedge. Dip the glass into the salt so it sticks.
  2. Mix 1 tablespoon lime juice and 1 teaspoon sugar in a cocktail glass until sugar has dissolved
  3. Add tequila to the glass and stir together with the lime/sugar mixture
  4. Add about 6 ice cubes, the grapefruit juice and the club soda, and stir
  5. Add a lime wedge to the rim of the glass – enjoy!