High Protein Chicken Parm Crunchwrap! 104g Protein

Ingredients

• 2 pieces Chicken Breast (thinly sliced and flattened, about 600 g total)
• 1 tsp Salt (fine sea salt)
• ½ tsp Black Pepper (freshly ground)
• 1 tsp Garlic Powder
• 1 tsp Italian Seasoning
• 2 large Eggs (beaten)
• 1 cup Italian Breadcrumbs (can substitute panko for extra crunch)
• as needed Light Cooking Oil Spray (for crisping)
• 2 pieces Large Flour Tortilla (soft, 10‑inch)
• ½ cup Pizza Sauce (store‑bought or homemade)
• 1 cup Mozzarella Cheese (lightly grated)
• 1 tsp Dried Basil

Instructions

1. Slice Chicken

   Thinly slice the chicken breasts against the grain into ½‑inch strips.

   Time: PT5M

2. Flatten Chicken

   Place the strips between two pieces of parchment and gently pound with a meat mallet or rolling pin until about ¼‑inch thick.

   Time: PT5M

3. Mix Seasonings

   In a small bowl combine salt, black pepper, garlic powder and Italian seasoning.

   Time: PT2M

4. Egg Dip

   Beat the two eggs in a bowl. Dip each flattened chicken piece into the egg, ensuring full coverage.

   Time: PT3M

5. Breadcrumb Coating

   Mix Italian breadcrumbs with the seasoning blend. Press each egg‑coated chicken piece into the breadcrumb mixture, coating all sides.

   Time: PT5M

6. Oil Spray

   Lay the coated pieces on a plate and lightly spray both sides with cooking oil spray.

   Time: PT1M

7. Air Fry Chicken

   Pre‑heat the air fryer to 200°C. Arrange the chicken pieces in a single layer and air fry for 12 minutes, flipping halfway through, until crisp and cooked through (internal temp ≥ 75°C).

   Time: PT12M

   Temperature: 200°C

8. Warm Tortillas

   While the chicken finishes, warm the tortillas in a dry skillet for about 30 seconds per side or in the microwave for 10 seconds.

   Time: PT2M

9. Assemble Wraps

   Spread a tablespoon of pizza sauce in the center of each tortilla. Layer a piece of crispy chicken, add another spoon of sauce, sprinkle grated mozzarella and a pinch of dried basil. Add a second chicken piece if desired, then finish with a final drizzle of sauce and cheese.

   Time: PT5M

10. Seal and Toast

    Pinch the edges of the tortilla toward the center to create a sealed pocket. Place the wrap seam‑side down in a hot skillet over medium heat (≈350°F) and toast for 2‑3 minutes until the bottom is golden and the cheese melts. Flip briefly to warm the top if needed.

    Time: PT3M

    Temperature: 350°F

Nutrition Facts

Calories

620

Protein

50 g

Carbohydrates

45 g

Fat

20 g

Fiber

3 g