High-protein cheeseburger crunch wrap
40 min · 51 g protein · 501 cals / serving
A cheeseburger folded into a tortilla: lean beef browned with onion, a pickle-studded burger sauce made with Greek yogurt, melted American cheese, lettuce and tomato, with a crisp baked corn tortilla inside for the crunch. Griddled until golden and sealed.
Ingredients
- 4 small (6-inch) corn tortilla, or 4 baked tostada shells
- 1 lb 2 oz ground beef (97% lean), or 96% lean
- 1/2 medium onion, finely diced
- 1/2 tsp garlic powder
- 1 tsp Worcestershire sauce
- 1/2 tsp salt
- 1/2 tsp black pepper
Burger sauce
- 3/4 cup nonfat Greek yogurt
- 1 1/2 tbsp ketchup
- 1 tbsp yellow mustard
- 1/2 cup reduced sodium dill pickles, chopped, divided
- 4 large (10-inch) low-carb protein wrap, high-protein, low-carb
- 4 slices reduced-fat american cheese
- 2 cups iceberg lettuce, shredded
- 2 Roma tomatoes, thinly sliced
Steps
- Heat the oven or air fryer to 400°F. Bake the corn tortillas flat, in a single layer, 6–8 minutes (4–5 in an air fryer), turning once, until crisp and lightly golden. They firm up more as they cool.
- Brown the beef with the onion in a large skillet over medium-high heat, breaking it up, until no pink remains and it reaches 160°F, about 8 minutes. Season with the garlic powder, Worcestershire, salt and pepper and take it off the heat.
- Stir the yogurt, ketchup, mustard and half the chopped pickles together for the burger sauce.
- Warm the large tortillas for 15 seconds in the microwave. In the center of each, layer a quarter of the beef, a slice of cheese, a crisp corn tortilla, a spoonful of sauce, then lettuce, tomato and the rest of the pickles. Fold the edges over the filling in overlapping pleats.
- Wipe the skillet and set it over medium heat. Cook each crunch wrap seam side down first, pressing with a spatula, 2–3 minutes a side until golden and sealed. Halve and serve with the rest of the sauce for dipping.
Good to know
Why does the cheese go under the crisp tortilla?
Next to the hot beef it melts and glues the layers together, and the crisp layer keeps the cool lettuce and tomato from steaming the beef. That is what keeps the crunch.
Can I use fat-free cheese slices?
Yes, and the score goes up to about 66 instead of 62. Fat-free slices melt less smoothly, so lay them on the beef while it is still hot.
Can I use ground chicken or turkey?
Yes. Use 99% lean ground chicken or turkey and cook it to 165°F. It is milder, so add a pinch of smoked paprika to the meat. It scores about 65 instead of 62.
What tortilla works?
It must be 10 inch or wider to fold over the filling. A high-protein tortilla adds protein and lifts the score.
Per
- Calories
- 133
- Protein
- (41%)
- 13 g
- Fat
- (28%)
- 4 g
- Carbohydrates
- (31%)
- 12 g
- of which sugar
- 3 g
- Fiber
- 4 g
- Sodium
- 279 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 2004 kcal goes into the pot and 1660 g of ingredients comes out as about 1510 g of food: 133 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.