Chicken and Arugula Flatbread
This super simple chicken and arugula flatbread makes for a perfect meal or snack!
Chicken and Arugula Flatbread is a great lunch, snack, or even dinner depending on how hungry you are. If you are super hungry you can always have more than one!
Flatbreads are super simple to make, taste amazing, and you can create them using just about any ingredient. Think Pizza, anything you might put on a pizza you can put on a flatbread. So use your imagination and whatever is in your fridge to give flat breads at home a try!
How to make a super simple Chicken and Arugula Flatbread:
Equipment:
- Medium Saute Pan with Lid
- Large Saute Pan
- Baking Sheet
Ingredients:
- ½’ tbsp’ Avocado Oil,’ or extra virgin olive oil
- 6′ oz’ Boneless, Skinless, Chicken Breast
- 2′ Kaliwonder Slim Wrap
- ¼’ cup’ Red Onion,’ shaved, (¼’ small red onion)
- ¼’ tbsp’ Avocado Oil,’ or extra virgin olive oil
- 1′ tbsp’ Goat Cheese,’ crumbled
- ¼’ cup’ Arugula,’ (1 handful per flatbread)
- 8′ slices’ Salami,’ torn (4 pieces of salami per flatbread)
- ½’ tsp’ Black Pepper
- ½’ tsp’ Garlic Powder
Instructions:
Preparing the Chicken:
- Heat a saute pan with a lid to medium heat. While waiting for the pan to warm up season the chicken breast with black pepper and garlic powder. Once the pan is hot add ½ tbsp oil to the pan.
- Place the chicken immediately in the pan with the oil, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough.
- After both sides are golden brown, turn the heat down to low and cover the chicken with a lid. Let it cook for about’ 6′ minutes, then flip and cover again for another’ 6′ minutes on the other side.’ This cook time is based on an’ 6′ oz breast, if you are using another size breast, cook your chicken for 1 minute per oz, per side covered.
- After’ 6′ minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast, it is always best to check the internal temperature of chicken before serving.
- Once the chicken is done remove it from the pan, placing on your cutting board to cool while you work on the toasting the tortilla.’
Creating the Flatbread:
- Pre-heat oven to 450’°. Heat a large skillet to medium-high heat. Brush both sides of the tortilla with ½ tbsp oil. Working one tortilla at a time, grill the tortilla in the pan flipping once, when the tortilla has started to turn a golden brown and crispy. This will take about 2 minutes per side. Complete this for each tortilla. Placing the toasted tortilla on a sheet pan lined with parchment paper or tin foil.
- By now your chicken should have cooled enough to handle. Using a knife slice or shave your chicken breast into the thinnest slices you can get.’
- Assemble your flatbread: Start by spreading your shaved chicken on top of the tortillas, then add the torn salami on top of the chicken, next place your shaved red onions, and finally sprinkle your goat cheese over top of everything. Bake at 450’° for 6 to 7 minutes, until the edges are golden brown.’
- Remove from the oven and sprinkle a handful of fresh arugula on top of each tortilla.’
NOTES FOR MEAL PREP:
I consider this Chicken and Arugula Flatbread a partial prep dish, because it is best right out of the oven. If you work from home this is a great 15 minute lunch, if you have the chicken already cooked. Having the chicken already cooked cuts the time it takes to make this chicken and arugula flatbread in half. Then all your have to do is toast the tortilla, assemble the ingredients and finish in the oven, while you continue working.
Following those same guidelines this can also be a quick 15 minute snack or dinner.
NOTES FOR COUNTING MARCOS:
PROTEIN:
You can easily adjust the protein macro by adjusting the portion of chicken breast used.
- For every 1 ounce of chicken you can increase or decrease your protein intake by 8.8 grams.
CARBOHYDRATE:
You can also easily adjust the carbs by changing out the type of tortilla you choose to use.
- In my recipe I am using a slim wrap which only has 7 grams of carb per tortilla. if you switched so a flour tortilla you could increase your total carbs by 26 grams per tortilla.
FAT:
Most of the fat in this dish come from the oil used to cook the chicken and to toast to the tortilla.
- You can decrease the fat by switching the oil out for a fat free non stick cooking spray. By removing the oil from this chicken and arugula flatbread you are decreasing the fat by 7 grams per serving. If you would like to increase the fat you could add additional cheese. For every 5 grams of cheese you increase the fat by 2.1 grams.
When making adjustments to the macros you will want to keep in mind the number of servings you are making.
Servings: 2
Chicken and Arugula Flatbread
Equipment
- Medium Saute Pan with Lid
- Large Saute Pan
- Baking Sheet
Ingredients
- ½ tbsp Avocado Oil or extra virgin olive oil
- 6 oz Boneless, Skinless, Chicken Breast
- 2 Kaliwonder Slim Wrap
- ¼ cup Red Onion shaved, (¼ small red onion)
- ¼ tbsp Avocado Oil or extra virgin olive oil
- ¼ cup Arugula (1 handful per flatbread)
- 1 tbsp Goat Cheese crumbled
- 8 slices Salami torn (4 pieces of salami per flatbread)
- ½ tsp Black Pepper
- ½ tsp Garlic Powder
Instructions
Preparing the Chicken
- Heat a saute pan with a lid to medium heat. While waiting for the pan to warm up season the chicken breast with black pepper and garlic powder. Once the pan is hot add ½ tbsp oil to the pan.
- Place the chicken immediately in the pan with the oil, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn't hot enough.
- After both sides are golden brown, turn the heat down to low and cover the chicken with a lid. Let it cook for about’ 6‘ minutes, then flip and cover again for another’ 6‘ minutes on the other side.’ This cook time is based on an’ 6‘ oz breast, if you are using another size breast, cook your chicken for 1 minute per oz, per side covered.
- After’ 6‘ minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast, it is always best to check the internal temperature of chicken before serving.
- Once the chicken is done remove it from the pan, placing on your cutting board to cool while you work on the toasting the tortilla.
Creating the Flatbread
- Pre-heat oven to 450’°. Heat a large skillet to medium-high heat. Brush both sides of the tortilla with ½ tbsp oil. Working one tortilla at a time, grill the tortilla in the pan flipping once, when the tortilla has started to turn a golden brown and crispy. This will take about 2 minutes per side. Complete this for each tortilla. Placing the toasted tortilla on a sheet pan lined with parchment paper or tin foil.
- By now your chicken should have cooled enough to handle. Using a knife slice or shave your chicken breast into the thinnest slices you can get.
- Assemble your flatbread: Start by spreading your shaved chicken on top of the tortillas, then add the torn salami on top of the chicken, next place your shaved red onions, and finally sprinkle your goat cheese over top of everything. Bake at 450’° for 6 to 7 minutes, until the edges are golden brown.
- Remove from the oven and sprinkle a handful of fresh arugula on top of each tortilla.
Macro Nutrition
Nutrition Facts
Chicken and Arugula Flatbread
Amount Per Serving
Calories 264
Calories from Fat 114
% Daily Value*
Fat 12.7g20%
Saturated Fat 2.6g16%
Polyunsaturated Fat 1g
Monounsaturated Fat 4.2g
Cholesterol 64mg21%
Sodium 303.9mg13%
Potassium 269.7mg8%
Carbohydrates 9.3g3%
Fiber 3.3g14%
Sugar 1.2g1%
Protein 32.6g65%
Vitamin A 5.7IU0%
Vitamin C 4.9mg6%
Calcium 6.4mg1%
Iron 5.7mg32%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know what you thought by rating it below!
If you love this Flatbread you are going to love these other lighter lunch recipes:
- Zoodles with Lemon Shrimp
- Broccoli Couscous Meal Prep
- Turkey and Lentil Pasta
- Chicken Waldorf Salad
- Chicken Power Bowl
- Caprese Quinoa Salad
- Chicken Meatballs
- Honey Shrimp
Do you love salads as much as I do? Here are my three all time favorite Healthy Salad Recipes:
Looking to get better and meal planning and stocking your pantry. These two guides will help you on your way!
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