Healthy Eating Recipes

Crispy Chicken Tender Wraps

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Here’s a healthy version of snack wraps you might find at a fast food restaurant. If you ever visited a fast food place, that is.

I know you wouldn’t 😉 .

These crispy chicken tender wraps are perfect for lunch or a hearty snack. The recipe is easy to modify for gluten-free (which is what I did for hub) or low-carb.

Chicken tenders can be batch air-fried and then frozen to use later. When you’re ready to use them for a snack or quick meal, stick them in the air fryer to reheat and lickety-split they are as good as fresh!

Using buffalo sauce (I love Frank’s!) gives you a spicy wrap. Using barbecue sauce (we use Ray’s) makes a tangy wrap. For a mild a creamy wrap, use Ranch. So many possibilities.

My favorite recipes are those that use ingredients I have on hand, or if I need to purchase, I’ll be sure to use until they’re gone. This one checks that box.

These were a big hit for lunch and hub snacked on the tenders for the next couple days. These will be on our meal rotation for sure.

I used the air fryer setting for chicken nuggets which is 425℉ at 5 minutes and then flipped them and cooked for a few minutes longer.

If you’re baking in the oven, use a high temp and I’m sure they won’t take much longer.

Crispy Chicken Tender Wraps

Great for a healthy, hearty snack or lunch
Course: Snack
Cuisine: American
Keyword: Chicken Tender Wraps


  • 1 pound chicken tenders, or breasts cut into tender sizes
  • flour tortillas we used a gluten-free and a low carb
  • 1 cup flour or bread crumbs I used gluten free flour
  • salt & pepper to taste
  • ½ tsp cayenne pepper optional
  • 1 egg beaten or 1/3 cup egg white
  • Tabasco Sauce to taste
  • oil spray I used avocado
  • shredded lettuce for topping
  • shredded cheese for topping
  • Buffalo, Ranch or BBQ sauce for topping


  • Prepare a cooking sheet with parchment sprayed with cooking oil.
  • Cut chicken into desired chunk sizes and thickness so they are uniform.
  • Beat egg and add a few dashes of Tabasco in a shallow bowl.
  • In another shallow bowl add a cup of bread crumbs or flour, and season with salt, pepper and cayenne. Note: You may need to add more flour or crumbs if you like thicker breading on your meat.
  • Dip chicken pieces into egg mixture and then roll in breading mixture.
  • Place onto prepared cooking sheet. Spray the tenders with oil.
    If using an air fryer, bake at 425 ℉ for 5 minutes. Keep an eye on them to ensure they don't get too brown. At around the 5 minute mark, flip them over and spray the other side to brown evenly.
  • Air fry for another 3-5 minutes or until chicken reaches 165℉ internally.
  • Soften tortillas in the microwave for 10-20 seconds. Place 2 or 3 tenders on a tortilla, add desired sauce, top with shredded cheddar and lettuce.

2 Comment

  1. I like! and easy to prepare on these hot days. 👍😋BTW, Your house and yard are looking beautiful as always . 🥰

    1. Ahhhh, thanks Chris. I feel like my house and yard are a little tired and shabby and need a makeover. Sort of like myself. Love you and miss you!

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