High-Protein Cowboy Crunchy Wraps
These High-Protein Cowboy Crunchy Wraps pack a satisfying, crispy crunch with seasoned lean Ground Beef, black beans, and melted cheddar cheese. It’s a hearty, protein-packed meal that delivers bold, authentic flavors in a wholesome, easy-to-enjoy package.
Cook Time: 50 Minutes
Servings: 4
Ingredients: 14
Ingredients
Preparation
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Step 1
Spray large skillet with oil and brown beef over MEDIUM-HIGH heat until just cooked through, 6 -7 minutes. Add onions and taco seasoning and cook until onions are softened, 3-4 minutes. Stir in corn and black beans and cook 2-3 minutes more.
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Step 2
Heat a large griddle over MEDIUM heat. To form each wrap, arrange a large tortilla on a clean surface. Scatter ¼ cup cheese on the tortilla, leaving a 1 ½-inch to 2-inch rim around the edge. Top with about 1 cup of the beef mixture, spreading it out in an even layer. Arrange one tostada on top of the beef, spread with 2 Tbsp. yogurt, and top with about ¼ cup lettuce and 3 Tbsp. pico de gallo. Top with one small tortilla, pressing down to gently flatten the contents. Working carefully, fold in the edges of the larger tortilla, pleating them around to seal the wrap, pressing firmly as you go.
Cooking Tip: These fast-food alternatives are protein-packed with beef, black beans, cheese, and even Greek yogurt. The folding can be tricky, so make it easy on yourself and buy the largest burrito tortillas you can find.
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Step 3
Working in batches, spray griddle with oil and carefully arrange wraps on griddle, folded sides down. Cook until deep golden brown on the first side, 3-4 minutes. Spray the tops of the crunchwraps with oil, and then carefully flip over and continue cooking until deep golden brown on the second side, 3 -4 minutes more.
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Step 4
Transfer crunchwraps to a cutting board or cooling rack as done and let rest briefly. Using a serrated knife, carefully halve each crunchwrap and serve, with jalapeño ranch on the side for dipping, if you like.
Nutrition Information
830 Calories
12.7g SAT FAT
52g PROTEIN
5.6 mg IRON
8.07 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, ¼ of recipe: 830 Calories, 260 Calories from fat; 28.8 g Total Fat (12.7 g Saturated Fat; 7 g Monosaturated Fat); 105 mg Cholesterol; 1990 mg Sodium; 92.4 g Total Carbohydrate; 9.9 g Dietary Fiber; 52 g Protein; 5.6 mg Iron; 959 mg Potassium, 0.3 mg Thiamin; 0.5 mg Riboflavin, 13.8 mg Niacin (NE); 0.6 mg Vitamin B6; 2.9 mcg Vitamin B12; 8.07 mg Zinc, 31.4 mcg Selenium, 123.8 mg Choline.
This recipe is an excellent source of Protein, Dietary Fiber, Iron, Potassium, Thiamin, Riboflavin, Niacin (NE), Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline.
The Essential Ingredients
Ground Beef: Also called ‘hamburger,’ is made by grinding beef cuts and beef trim. It works well in dishes that require crumbles, and typically any leanness of Ground Beef works well in dishes – just be sure to drain any remaining fat after cooking.
Onion: These versatile root veggies bring a sharpness to any dish, without adding too much spice. Onions come in wide varieties, but are most often seen in white, yellow, and red. Onions are a staple of many cuisines and a pillar of classic mirepoix, a soup and sauce base consisting of carrots, onions, and celery.
Sweet Corn: Known for its natural sweetness, this corn adds a bright crunch to any dish. You can find it fresh on the cob, canned, or frozen.
Black Beans: A small legume with a meaty texture and sweet flavor. They are a staple in Latin American cuisine.
Greek-Style Yogurt: A nutrient-dense food with a creamy texture that’s made by straining whey out of yogurt, which makes it thicker and tangier compared to regular yogurt. It’s a great source of protein and calcium, and is recommended for gut health.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
Frequently Asked Questions
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What type of Ground Beef is best for these wraps?
Any leanness of Ground Beef you prefer will work, but we recommend 93% lean Ground Beef for this recipe. It provides a great beefy flavor and a satisfying texture without excess fat, which helps keep the wraps from getting too greasy.
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Can I substitute Steak for the Ground Beef?
You sure can! If you have a different cut of beef on hand, thinly slice or cube it into small pieces so it’s easy to eat. Just be sure to brown it quickly so it stays tender, and adjust your cooking time as needed to match the prep style of the Ground Beef.
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Is this a kid-friendly recipe?
You betcha! This is a mild, approachable meal that’s a hit with the whole family, including picky eaters. Since it’s so customizable, you can easily adjust the spices or toppings to fit your family’s tastes, making it a delicious, stress-free dinner that everyone can get behind.
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