top of page

DIY Crunch Wrap Supreme for an Easy Weeknight Dinner

Crunch wraps are a delicious concept. The issue is when you buy it, it's loaded with salt, saturated fat, and calories. Here's an easy way to enjoy this favorite and make it each week to satisfy that craving!

Ingredients: (serves 1)

  • 1 large tortilla (14 in)

  • 1 small tortillas (8 in)

  • 1 oz Choice of protein (shrimp, shredded chicken, steak, ground turkey, black beans)

  • 1-2 tsp taco seasoning

  • 1/4 cup chopped onions

  • 2 Tbsp 0% Greek yogurt

  • 2 Tbsp Chopped tomatoes or salsa

  • Topping: store bought or homemade guac, or fresh sliced avocado


  1. Place small tortilla in air fryer on 400 degrees F for 5-8 minutes or until crispy. (You can also place in oven on 400 degrees F for about 15-20 minutes or until crispy.)

  2. Place large tortilla on a flat surface. Add choice of protein, followed by seasoning, yogurt, small crispy tortilla, onions, and tomatoes.

  3. Place a large skillet over high heat. Spray with avocado oil.

  4. Fold over each part of the tortilla as shown below to close the wrap. Place crunch wrap with folded side facing down on skillet. Place a heavy bowl on top and cook for about two minutes, carefully flip and cook for another 2-3 minutes.

  5. Remove from skillet. Cut in half, top with guac, and enjoy!


400- 450 calories, 35 g protein

Make it a meal and toss in additional veggies:

  • Serve with a side of cauliflower rice seasoned with coconut aminos.

  • Serve with crispy air fried broccoli (all you need is frozen broccoli and an air fryer - cook for 15 minutes on 400, shake 1/2 way.

  • Simple spinach salad with honey mustard



Registered Dietitian & Sports Nutritionist
bottom of page