Go Back

High Protein Chicken Parm Crunchwrap

This High Protein Chicken Parm Crunchwrap is a crispy, cheesy wrap packed with marinara sauce, breaded chicken, and melty mozzarella. With over 100 grams of protein, it is a satisfying and delicious meal that is perfect for lunch, dinner, or high protein meal prep.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 1 large wrap
Course: dinner, lunch, Snack
Cuisine: American
Calories: 720
Ingredients Method Notes

Ingredients
  

  • 350 g thinly sliced 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
  • 1 small tortilla

Method
 

  1. Slice the chicken breast into thin fillets and pound slightly to flatten.
  2. Season the chicken with salt, onion powder, garlic powder, and Italian herbs.
  3. Dip each piece into whisked eggs.
  4. Coat the chicken in Italian breadcrumbs.
  5. Spray lightly with cooking oil spray.
  6. Air fry at 200°C (400°F) for about 10 to 12 minutes until crispy and cooked through.
  7. Warm the large tortilla slightly so it folds easily.
  8. Spread pizza sauce in the center of the tortilla.
  9. Add one piece of crispy chicken, more sauce, mozzarella, and dried basil.
  10. Add the second chicken piece.
  11. Place the small tortilla on top of the filling.
  12. Fold the edges of the large tortilla toward the center to form a crunchwrap.
  13. Toast seam side down in a skillet until golden and sealed.
  14. 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 g