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If you love chicken parmesan and you love wraps, this High Protein Chicken Parm Crunchwrap might become your new obsession.
It is crispy on the outside, cheesy and saucy on the inside, and packs an incredible 104 grams of protein in one meal.
The best part is how simple it is to make. We are talking about crispy breaded chicken, warm marinara sauce, melty mozzarella, and a toasted tortilla that holds everything together .
Ingredients
- 350 g thinly sliced boneless skinless chicken breast
- 1 tsp salt
- ½ tsp onion powder
- ½ tsp garlic powder
- ½ tsp Italian herb seasoning
- 2 eggs, whisked
- 80 g Italian breadcrumbs
- 50 g pizza sauce or marinara
- 40 g light grated mozzarella
- Dried basil
- 1 large tortilla or wrap
- 1 small tortilla
How to Make the High Protein Chicken Parm Crunchwrap
Start by preparing the chicken. Slice the chicken breast into two thin fillets and lightly pound them so they cook evenly. This step makes the chicken tender and helps the breading stick better.
Season the chicken with salt, onion powder, garlic powder, and Italian herb seasoning.
Next, set up a quick breading station. Dip each piece of chicken into the whisked eggs first. Then coat it in Italian breadcrumbs. You can add a small pinch of the same seasonings into the breadcrumbs for extra flavor.
Lightly spray the breaded chicken with cooking spray and air fry until golden and crispy. The result should look like perfectly crunchy chicken cutlets.
Now it is time to assemble the crunchwrap.
Warm the large tortilla slightly so it folds easily. Spread pizza sauce in the center, add one piece of crispy chicken, then a little more sauce, grated mozzarella, and a sprinkle of dried basil. Add the second piece of chicken on top.
Place the small tortilla over the filling, then fold the edges of the large tortilla toward the center to create a sealed wrap.
Toast the crunchwrap in a skillet, seam side down first, until golden and crispy.
How Long Does It Take + Serving Ideas
Prep time is about 10 minutes, and the chicken takes around 10 to 12 minutes in the air fryer. Toasting the wrap only takes another few minutes. In total, you are looking at roughly 20 to 25 minutes from start to finish.
Serve it with a fresh salad, roasted vegetables, or even some air fried zucchini fries. If you are feeling extra hungry, a side of extra marinara for dipping is always a good idea.
Why You Will Love This Recipe
- Huge protein boost – With over 100 grams of protein, this meal is perfect for anyone focused on high protein eating.
- Crispy and cheesy comfort food – It tastes indulgent thanks to the crunchy chicken and melty mozzarella.
- Simple ingredients – Everything here is easy to find at the grocery store.
- Air fryer friendly – The air fryer makes the chicken crispy without needing lots of oil.
- Great for meal prep – You can cook the chicken ahead of time and assemble wraps later.
- Fun to eat – It feels like a restaurant style meal but made right in your kitchen.
Tips, Variations, and Helpful FAQ
If you want the crispiest chicken possible, make sure you spray the breadcrumbs lightly with oil before air frying. This helps them turn golden and crunchy.
You can also bake the chicken if you do not have an air fryer. Just place it on a lined baking tray and bake at 200°C (400°F) until cooked through and crispy.
For variations, try these ideas:
Add extra veggies – Spinach or roasted peppers inside the crunchwrap add flavor and color.
Use different cheese – Part skim mozzarella works great, but provolone or parmesan can also add extra richness.
Make it spicy – Add chili flakes or a drizzle of hot sauce into the marinara layer.
If your tortilla tears while folding, warming it slightly in the microwave for 10 seconds makes it much easier to work with.
Storage and Meal Prep
The breaded chicken stores very well in the fridge. Keep it in an airtight container for up to 3 days.
When ready to eat, simply assemble the crunchwrap and toast it fresh in a skillet.
If reheating the chicken, the air fryer works best for bringing back the crispiness. A few minutes at 180°C will do the trick.
High Protein Chicken Parm Crunchwrap
Ingredients
Method
- Slice the chicken breast into thin fillets and pound slightly to flatten.
- Season the chicken with salt, onion powder, garlic powder, and Italian herbs.
- Dip each piece into whisked eggs.
- Coat the chicken in Italian breadcrumbs.
- Spray lightly with cooking oil spray.
- Air fry at 200°C (400°F) for about 10 to 12 minutes until crispy and cooked through.
- Warm the large tortilla slightly so it folds easily.
- Spread pizza sauce in the center of the tortilla.
- Add one piece of crispy chicken, more sauce, mozzarella, and dried basil.
- Add the second chicken piece.
- Place the small tortilla on top of the filling.
- Fold the edges of the large tortilla toward the center to form a crunchwrap.
- Toast seam side down in a skillet until golden and sealed.
- Flip and toast the other side until crispy.
Notes
- Only about 15 to 20 g of breadcrumbs typically stick to the chicken.
- Warming tortillas helps prevent tearing while folding.
- If baking instead of air frying, cook the chicken at 200°C until crispy and fully cooked.
- Add extra marinara on the side for dipping if desired.
Nutrition (Approximate)
Calories: 720 Protein: 104 g Carbohydrates: 27 g Fat: 14 gGive This Crunchwrap a Try
If you are looking for a fun way to hit your protein goals, this High Protein Chicken Parm Crunchwrap is honestly hard to beat.
Here are some more quick and easy high protein meal ideas
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