Air Fryer Chicken Tender Wraps
Crispy air-fried chicken tenders wrapped in soft tortillas with lettuce and ranch. A picky-eater-approved lunch that beats fast food.
PROTEIN 32g
CALORIES 445
P:E RATIO 0.6
TIME 27m
YIELD 4
P:E 0.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1.5 lbs chicken tenderloins 32G PROTEIN
1 cup panko breadcrumbs CARB BASE
1/2 cup flour FLAVOR
2 eggs, beaten 32G PROTEIN
4 large flour tortillas CARB BASE
2 cups shredded lettuce FLAVOR
4 tbsp ranch dressing FLAVOR
1/2 tsp garlic powder FLAVOR
1/2 tsp paprika FLAVOR
MEAL PREP LOGISTICS
- Storage: Store tenders separately from tortillas for up to 4 days. Assemble fresh.
- Batching: Spray tenders with cooking spray before air frying for extra crispiness.
- Reheat: Reheat tenders in air fryer at 350°F for 3-4 minutes. Assemble wraps after reheating.
EXECUTION STEPS
01
THE MACRO PREP
Season flour with garlic powder and paprika. Set up breading station: flour, eggs, panko.
02
HIGH HEAT SEAR
Coat each tender in flour, dip in egg, then press into panko.
03
HIGH HEAT SEAR
Air fry at 400°F for 10-12 minutes, flipping halfway, until golden and cooked through.
04
THE ASSEMBLY
Warm tortillas and assemble wraps with tenders, lettuce, and ranch.
05
STEP 5
Cut in half and wrap in foil for meal prep.
PRIMARY CATEGORY
EXPLORE MORE Air Fryer ProteinFULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 1.5 lbs chicken tenderloins
- 1 cup panko breadcrumbs
- 1/2 cup flour
- 2 eggs, beaten
- 4 large flour tortillas
- 2 cups shredded lettuce
- 4 tbsp ranch dressing
- 1/2 tsp garlic powder
- 1/2 tsp paprika