Wrap with Sweet Potato, Sauerkraut & Chicken Curry
Sweet potato does the job of a spread in this wrap. Mashed until it’s soft enough to hold the filling in place, it replaces anything out of a jar — and brings 47 grams of carbs and 8 grams of fiber along with it.
The chicken cooks with curry powder in olive oil while the sweet potato boils. Drained sauerkraut goes in for a final two minutes — just enough heat to take the sharp edge off without turning it to mush. Roll it all up in a whole wheat tortilla and you have 454 kcal and 26 grams of protein ready in 15 minutes.
Sweet potato does the job of a spread in this wrap. Mashed until it’s soft enough to hold the filling in place, it replaces anything out of a jar — and brings 47 grams of carbs and 8 grams of fiber along with it.
The chicken cooks with curry powder in olive oil while the sweet potato boils. Drained sauerkraut goes in for a final two minutes — just enough heat to take the sharp edge off without turning it to mush. Roll it all up in a whole wheat tortilla and you have 454 kcal and 26 grams of protein ready in 15 minutes.
Ingredients
- sweet potato 4.5 ounce
- chicken breast 3 ounces
- sauerkraut 4 ounces
- olive oil 1 tablespoon
- curry powder 1 teaspoon
- whole wheat tortilla wrap 1
Method
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Peel the sweet potato and cut into equal cubes. Boil them in a pot of water until tender, about 12 minutes.
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Meanwhile, cut the chicken breast into thin strips. Drain the sauerkraut in a colander.
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Heat the oil in a pan. Cook the chicken pieces with the curry powder until done, about 5 minutes. Then add the drained sauerkraut and cook for another 2 minutes.
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Drain the potatoes and coarsely mash them with a masher or fork.
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Spread the mashed sweet potato on the tortilla. Scatter the sauerkraut and chicken over one side. Season with pepper and salt. Roll up the tortilla.
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Heat the wrap for a moment in a dry frying pan.
Press the drained sauerkraut with the back of a spoon in the colander before adding it to the pan. Even after draining, sauerkraut holds enough moisture to make the sweet potato layer slide and the tortilla tear when you roll it.
Why This Works
Behind this recipe
Is 26 grams of protein enough for one meal?
A systematic review of 49 studies found no practical upper limit to how much protein your body uses for muscle building per meal. The idea that anything above 30 grams is wasted came from older, shorter-duration studies. Longer trials show your body slows digestion and keeps absorbing. Twenty-six grams from a single chicken breast is not leaving anything on the table.
Read the full evidence reviewDoes cooking sauerkraut kill the probiotics?
Yes. The two minutes of sautéing in step 3 is enough heat to destroy the live cultures. If probiotic content matters to you, skip the sauté and add the drained sauerkraut cold after the chicken is done — it still works in the wrap. Cooked sauerkraut keeps its tang, its fiber, and its vitamin C, just not the live bacteria.
Can I swap regular potatoes for sweet potato?
Regular potatoes mash the same way and hold the filling just as well. Sweet potato is slightly stickier when mashed, which helps it grip the tortilla. Nutritionally, sweet potato has more beta-carotene and a few more grams of fiber per serving. Regular potato runs slightly higher on starch. Neither is wrong — just different profiles for the same structural role.
