Garlic Crispy Chicken Parmesan Wrap (High Protein, Under 500 Calories)
This Garlic Crispy Chicken Parmesan Wrap is a quick, high-protein weeknight dinner that tastes like chicken parm in handheld form. Juicy chicken breast is coated in crunchy panko, cooked until golden, then wrapped with a fast herby passata sauce, creamy garlic mayo, and a melty mozzarella-parmesan topping. Finished with a garlic-parsley butter brush and pan-toasted until extra crisp, each wrap delivers big comfort-food flavor while staying under 500 calories.
Ingredients
Crispy Chicken
- 200 g chicken breast
- 1 tsp smoked paprika
- 1 tsp Italian herb seasoning
- 1 ½ tsp garlic granules divided
- salt to taste
- 1 small egg beaten
- 25 g panko breadcrumbs
Quick Herby Tomato Sauce
- 70 g passata
- 1 tsp dried oregano
- 1 tsp tomato paste
- salt pinch
Garlic Mayo
- 40 g light mayonnaise
- ½ tsp garlic granules
- 1 tsp water optional, to loosen
Wrap Assembly
- 2 tortilla wraps
- 40 g mozzarella grated
- 5 g Parmesan cheese grated
- 1 tbsp fresh parsley chopped
Garlic Butter Finish
- 10 g light butter spread
- 1 tsp garlic finely chopped or minced
- 1 tsp fresh parsley chopped
Instructions
Cook the Crispy Chicken
- Season the chicken breast with smoked paprika, Italian herb seasoning, 1 teaspoon of the garlic granules, and salt to taste.
- Dip the chicken into the beaten egg, then coat in the panko breadcrumbs, pressing gently so the crumbs adhere well.
- Air fry at 200°C for 15–17 minutes, flipping halfway through, until cooked through and crisp. Alternatively, bake at 200°C for 18–20 minutes. Let rest 2 minutes, then slice into strips.
Make the Sauces
- Mix the passata, dried oregano, tomato paste, and a pinch of salt until smooth.
- Stir together the light mayonnaise and remaining 1/2 teaspoon garlic granules. Add a splash of water if needed to loosen to a spreadable consistency.
Assemble and Toast
- Lay out the tortilla wraps and spread the garlic mayo evenly over each.
- Top with sliced crispy chicken, then spoon over the tomato sauce.
- Sprinkle with mozzarella, Parmesan, and chopped parsley. Fold the wraps tightly and place seam-side down.
- Toast the wraps in a hot, dry pan for 1–2 minutes per side until lightly crisp and sealed.
Garlic Butter Finish
- Combine the butter spread, chopped garlic, and remaining parsley. Microwave for about 10 seconds until melted.
- Brush the garlic butter over both sides of each wrap, then return to the pan and toast for about 30 seconds more to deepen the crispiness. Slice in half and serve.
Notes
- For extra crunch, press the panko firmly onto the chicken before cooking and avoid overcrowding in the air fryer.
- If your garlic mayo is too thick to spread, loosen with 1–2 teaspoons of water until smooth.
- To prevent leaks, fold the wrap tightly and toast seam-side down first to seal it.
- Nutrition values are based on the provided figures and can vary by wrap brand and cheese type.