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High-Protein Chicken Taco Wonton Cups
Alice

High-Protein Chicken Taco Wonton Cups Recipe

These High-Protein Chicken Taco Wonton Cups combine crispy baked wonton wrappers with seasoned chicken, black beans, vegetables, creamy Greek yogurt, and melted cheese. With approximately 30 grams of protein per three-cup serving, they're perfect for high-protein lunches, dinners, appetizers, and easy fitness meal prep.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 4
Course: Appetizer, Dinner, Lunch, Snack
Cuisine: Mexican-American
Calories: 300
Ingredients Method

Ingredients
  

Chicken Taco Filling
  • 1½ pounds cooked chicken breast finely diced
  • 1 cup black beans drained and rinsed
  • ¾ cup chunky salsa
  • ½ cup plain Greek yogurt
  • 1 cup part-skim Mexican cheese blend shredded
  • 1 medium red bell pepper diced
  • ½ medium yellow onion finely diced
  • 2 cloves garlic minced
  • 1 teaspoon olive oil
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried oregano
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • Pinch of cayenne pepper optional
Wonton Cups
  • 24 wonton wrappers
  • Cooking spray or a small amount of olive oil
Optional Toppings
  • Fresh cilantro
  • Diced avocado
  • Pico de gallo
  • Jalapeño slices
  • Lime wedges
  • Extra Greek yogurt
  • Salsa
  • Pickled onions
  • Green onions
  • Hot sauce

Method
 

  1. If using raw chicken, season and cook it until the center reaches 165°F (74°C), then allow it to rest before cutting it into small pieces.
  2. Heat the olive oil in a large skillet over medium heat.
  3. Add the diced onion and bell pepper and sauté for approximately 3–4 minutes until they begin to soften.
  4. Add the minced garlic and cook for approximately 30 seconds.
  5. Add the cooked diced chicken and drained black beans.
  6. Sprinkle the chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, black pepper, salt, and optional cayenne over the mixture.
  7. Stir thoroughly and cook for approximately 2–3 minutes.
  8. Add the salsa and continue cooking for another 2–3 minutes, allowing excess moisture to evaporate.
  9. Remove the skillet from the heat and allow the mixture to cool for 1–2 minutes.
  10. Stir in the Greek yogurt until the filling is creamy and evenly combined.
  11. Preheat the oven to 375°F (190°C).
  12. Lightly coat a standard muffin tin with cooking spray.
  13. Press one wonton wrapper into each muffin-tin cavity, allowing the corners to extend upward.
  14. For sturdier cups, place a second wrapper at a slight angle over the first wrapper.
  15. Pre-bake the empty wonton wrappers for approximately 3–4 minutes until they begin to firm up but aren't deeply browned.
  16. Remove the muffin tin from the oven and carefully spoon approximately 2 tablespoons of chicken taco filling into each wonton cup.
  17. Sprinkle the shredded part-skim cheese evenly over the filled cups.
  18. Return the muffin tin to the oven and bake for approximately 8–10 minutes, until the wonton edges are golden and the cheese is melted and bubbling.
  19. Remove the tray and allow the cups to rest for 3–5 minutes.
  20. Carefully loosen each cup with a thin spatula and transfer to a serving plate.
  21. Top with cilantro, avocado, pico de gallo, Greek yogurt, jalapeños, lime juice, or other toppings of your choice.
  22. Serve immediately while the wonton wrappers are crisp.