The aroma of crisp, golden chicken fills the kitchen as you prepare to bite into a delightful High Protein Chicken Parm Crunchwrap. This recipe combines tender, breaded chicken with zesty pizza sauce and gooey mozzarella, all wrapped up snugly in a large tortilla. In just 30 minutes, you can create a satisfying and healthy twist on a classic favorite that’s easy to make and even easier to enjoy.
Perfect for weeknight dinners or meal prepping ahead for the week, this crunchwrap is a great solution for anyone seeking a delicious and filling meal. Consider making it ahead of time; just store it properly to keep it fresh.
Why You’ll Love This Recipe
- Enjoy a crispy texture that contrasts beautifully with the soft tortilla.
- The air-frying technique results in a healthier version without sacrificing flavor.
- It’s quick to assemble and ready in about 30 minutes.
- Packed with protein to keep you full and satisfied.
What You’ll Need
Gather your ingredients for this tasty crunchwrap.
For the Chicken
- 350 g chicken breast, thinly sliced
- 1 tsp salt
- ½ tsp onion powder
- ½ tsp garlic powder
- ½ tsp Italian herb seasoning
- 2 eggs, whisked
- 80 g Italian breadcrumbs
For Assembly
- 50 g pizza sauce or marinara
- 40 g light grated mozzarella
- Dried basil to taste
- 1 large tortilla
- 1 small tortilla
Use gluten-free breadcrumbs for a gluten-free option.
Substitutions & Swaps
- Chicken breast: use turkey or tofu
- Italian breadcrumbs: make your own from stale bread
- Pizza sauce: any favorite tomato sauce works
- Light mozzarella: regular mozzarella can be used
How to Make It
Follow these simple steps to create your crunchwrap.
1. Slice and pound
Slice the chicken breast into thin fillets and pound slightly to flatten.
2. Season
Season the chicken with salt, onion powder, garlic powder, and Italian herbs.
3. Dip
Dip each piece of chicken into the whisked eggs to coat evenly.
4. Coat
Coat the chicken in Italian breadcrumbs for a delicious crunch.
5. Spray and air fry
Spray the coated chicken lightly with cooking oil spray. Air fry at 200°C (400°F) for about 10 to 12 minutes until crispy and cooked through.
6. Warm tortilla
Warm the large tortilla slightly so it folds easily for assembly.
7. Spread sauce
Spread pizza sauce in the center of the warmed tortilla.
8. Layer ingredients
Add one piece of crispy chicken, more sauce, mozzarella, and dried basil on top.
9. Add another chicken piece
Add the second piece of chicken on top of the layered ingredients.
10. Cover and fold
Place the small tortilla on top of the filling, then fold the edges of the large tortilla toward the center to form a crunchwrap.
11. Toast
Toast the crunchwrap seam side down in a skillet until golden and sealed, then flip and toast the other side until crispy.
How to Store It
Fridge: store in an airtight container for up to 3 days.
Freezer: no, the wrap may become soggy.
Reheat: use a skillet on medium heat for about 3-4 minutes.
Tips for Best Results
- Air fry in batches if necessary to avoid overcrowding.
- For extra flavor, let the chicken marinate in the seasonings for 30 minutes before breading.
- Experiment with different toppings like sliced peppers or onions for added crunch.
Serving Suggestions
- Serve with a side salad for a complete meal.
- Pair with sweet potato fries for a fun twist.
- Great for game day or casual gatherings with friends.
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