Picky Eater Chicken Nugget Protein Wrap

Name: Picky Eater Chicken Nugget Protein Wrap
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 4 servings
Ingredients: 1 lb chicken breast, cut into nugget-sized pieces; 1/2 cup whole wheat panko breadcrumbs; 1/4 cup grated Parmesan cheese; 1 teaspoon garlic powder; 1 teaspoon paprika; 1 egg, beaten; 4 large whole wheat tortillas; 1/2 cup finely shredded zucchini (hidden veggie); 1/2 cup shredded cheddar cheese; 4 tablespoons light ranch dressing; 1 cup shredded romaine lettuce; Cooking spray; Salt and pepper to taste

Hidden veggies? Check. Familiar flavors? Check. Air fryer chicken nuggets wrapped up with ranch and cheese that even the pickiest eaters will devour without complaints.

PROTEIN 34g

CALORIES 390

P:E RATIO 8.7

TIME 22m

YIELD 4

Whole wheat wrap cut in half showing golden chicken nuggets, melted cheese, and lettuce inside

P:E 8.7

ELITE DENSITY

1 lb chicken breast, cut into nugget-sized pieces 34G PROTEIN

1/2 cup whole wheat panko breadcrumbs CARB BASE

1/4 cup grated Parmesan cheese DAIRY

1 teaspoon garlic powder FLAVOR

1 teaspoon paprika FLAVOR

1 egg, beaten 34G PROTEIN

4 large whole wheat tortillas CARB BASE

1/2 cup finely shredded zucchini (hidden veggie) 34G PROTEIN

1/2 cup shredded cheddar cheese DAIRY

4 tablespoons light ranch dressing FLAVOR

1 cup shredded romaine lettuce FLAVOR

Cooking spray FLAVOR

Salt and pepper to taste FLAVOR

Storage: Store nuggets separately from wraps for up to 3 days in the refrigerator.
Batching: The grated zucchini disappears into the ranch dressing — kids will never notice the extra vegetables.
Reheat: Reheat nuggets in the air fryer at 375°F for 4 minutes. Assemble wraps fresh.

EXECUTION STEPS

THE MACRO PREP

Season chicken pieces with garlic powder, paprika, salt, and pepper. Dip in beaten egg, then coat in a mixture of panko and Parmesan.

HIGH HEAT SEAR

Arrange coated chicken in a single layer in the air fryer basket. Spray with cooking spray.

HIGH HEAT SEAR

Air fry at 400°F for 10-12 minutes, shaking halfway, until golden and cooked through (internal temp 165°F).

THE MACRO PREP

While nuggets cook, mix the shredded zucchini into the ranch dressing — this hides the veggie seamlessly.

STEP 5

Warm tortillas for 15 seconds in the microwave.

STEP 6

Spread the zucchini-ranch mixture on each tortilla. Add shredded cheese, lettuce, and 4-5 chicken nuggets.

STEP 7

Roll up tightly, cut in half, and serve.

1,234 COMMUNITY PREPS THIS WEEK

Picky Eater Chicken Nugget Protein Wrap

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

HIGH HEAT SEAR

HIGH HEAT SEAR

THE MACRO PREP

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

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FULL EXECUTION PLANS