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High Protein Air Fryer Chicken Wraps

High Protein Air Fryer Chicken Wraps
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Crispy, juicy air-fried chicken strips wrapped in a warm flour tortilla with crunchy lettuce, ripe tomato, and melted cheddar cheese. A quick, protein-packed meal that comes together in under 30 minutes with the help of a yogurt-based marinade.

Ingredients

Scale
  • 1 lb boneless skinless chicken breasts (about 2 medium), pounded to 1/2-inch thickness
  • 1/2 cup plain full-fat Greek yogurt
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 4 large (10-inch) flour tortillas
  • 1 cup shredded iceberg lettuce
  • 1 medium tomato, seeded and diced
  • 1/2 cup shredded sharp cheddar cheese
  • 1/4 cup plain full-fat Greek yogurt (for sauce)
  • 1 tbsp hot sauce (such as sriracha or Frank’s, optional)

Instructions

  1. Place chicken breasts between two sheets of plastic wrap and pound to an even 1/2-inch thickness using a rolling pin or meat mallet. This ensures uniform cooking and prevents dry edges.
  2. In a medium bowl, whisk together 1/2 cup Greek yogurt, olive oil, paprika, garlic powder, onion powder, cumin, salt, and pepper until smooth. Add the pounded chicken and turn to coat completely. Cover and refrigerate for at least 15 minutes (or up to 2 hours for deeper flavor).
  3. While the chicken marinates, prepare the sauce: in a small bowl, stir together 1/4 cup Greek yogurt and hot sauce (if using). Set aside. Dice the tomato and shred the lettuce; keep refrigerated until assembly.
  4. Preheat the air fryer to 375°F (190°C) for 3 minutes. Lightly spray the air fryer basket with cooking spray to prevent sticking.
  5. Remove chicken from marinade, letting excess drip off. Place in a single layer in the air fryer basket (cook in two batches if needed to avoid overcrowding, which would steam rather than crisp).
  6. Air fry at 375°F (190°C) for 6 minutes. Flip the chicken using tongs, then continue air frying for another 5-6 minutes, until the internal temperature reaches 165°F (74°C) on an instant-read thermometer and the exterior is golden and slightly charred in spots.
  7. Transfer cooked chicken to a cutting board and let rest for 3 minutes. Resting allows juices to redistribute so the meat stays moist when sliced.
  8. Slice each chicken breast crosswise into 1/2-inch thick strips. The strips should be juicy inside with a lightly crisp crust from the yogurt marinade.
  9. Warm the flour tortillas: either microwave them stacked between damp paper towels for 20 seconds, or heat each directly over a gas flame for 15 seconds per side until pliable.
  10. To assemble each wrap, lay a warm tortilla on a clean work surface. Spread about 1 tablespoon of the yogurt-hot sauce down the center. Top with one-quarter of the shredded lettuce, diced tomato, and shredded cheddar cheese.
  11. Place one-quarter of the sliced chicken strips on top of the cheese. Fold the sides of the tortilla inward over the filling, then roll tightly from the bottom up to form a snug wrap.
  12. If desired, return the assembled wraps to the air fryer (seam side down) and cook at 350°F (177°C) for 2-3 minutes to warm through and crisp the tortilla. Serve immediately.
  13. Alternatively, slice each wrap in half on the diagonal and serve with extra hot sauce or Greek yogurt on the side.

Notes

Store cooked chicken and sauce separately from tortillas and vegetables in airtight containers in the refrigerator for up to 4 days. To reheat, reassemble wraps and air fry at 350°F (177°C) for 3-4 minutes, or microwave on high for 1 minute (tortilla will be softer). For meal prep, keep components separate and assemble fresh. Wraps can be frozen (without lettuce and tomato) for up to 2 months; thaw overnight in the fridge and reheat in the air fryer.

Nutrition

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Find it online: https://thehighproteinrecipes.com/high-protein-air-fryer-chicken-wraps/