Air Fryer Chicken Ham Wraps have quickly become a household favorite for anyone seeking a quick, delicious, and nutritious meal. These wraps bring together the savory flavors of chicken and ham, all enveloped in a soft tortilla and crisped to perfection using the versatile air fryer.
The air fryer, a recent kitchen innovation, uses rapidly circulating hot air to cook food with minimal oil, leading to meals that are both healthier and satisfyingly crunchy.
This cooking technique has gained immense popularity for its ability to deliver fried textures without excess fat, making it an ideal choice for busy families and health-conscious individuals alike.
Wraps have a long and varied history, originating in various cultures as a convenient way to combine proteins, vegetables, and sauces within a portable bread or tortilla. The combination of chicken and ham is especially popular in Western cuisines, often seen in classic dishes like Chicken Cordon Bleu.
With the rise of the air fryer, these flavors are reimagined into a modern, easy-to-make meal. Whether you’re new to air fryers or a seasoned pro, this recipe is sure to become a new staple in your meal rotation.
For more on the science behind air frying and its benefits, you can refer to Harvard T.H. Chan School of Public Health.
Ingredients for Air Fryer Chicken Ham Wraps
- 2 large boneless, skinless chicken breasts
- 4 slices of deli ham
- 4 slices of Swiss or cheddar cheese
- 4 large flour tortillas (10-inch)
- 1 tablespoon olive oil or cooking spray
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 cup baby spinach or mixed lettuce (optional)
- 2 tablespoons Dijon or honey mustard (optional)
- 1 egg, beaten (for sealing wraps)
Instructions for Making Air Fryer Chicken Ham Wraps
- Preheat your air fryer to 375°F (190°C) for 3 minutes.
- Slice the chicken breasts horizontally to create 4 thin cutlets. Season both sides with garlic powder, onion powder, smoked paprika, salt, and black pepper.
- Place a non-stick skillet over medium heat and cook the chicken for 3-4 minutes per side, or until just cooked through. Set aside.
- Lay out the tortillas. Place a slice of ham and a slice of cheese on each tortilla. Top with a cooked chicken cutlet.
- Add a handful of baby spinach or lettuce and a drizzle of Dijon or honey mustard if desired.
- Fold the sides of the tortilla inward, then roll tightly to form a wrap. Brush the edge with beaten egg to seal.
- Lightly brush each wrap with olive oil or spray with cooking spray.
- Arrange the wraps seam-side down in the preheated air fryer basket, ensuring they don’t touch.
- Air fry for 7-9 minutes, turning halfway, until golden and crisp.
- Let the wraps rest for 2 minutes before slicing and serving.
Nutritional Information
Air Fryer Chicken Ham Wraps are a balanced meal, offering a good mix of protein, healthy fats, and carbohydrates. Each wrap contains approximately 360-420 calories, depending on the choice of cheese and additional ingredients.
Protein content is high thanks to the lean chicken breast and ham, making it a filling option for lunch or dinner. Using the air fryer significantly lowers the fat content compared to traditional pan-frying or deep-frying, as little to no oil is required.
The inclusion of leafy greens adds dietary fiber, vitamins, and minerals, contributing to overall health. The sodium content is moderate, primarily from the ham and cheese, so consider choosing lower-sodium options if watching your salt intake.
For those interested in more detailed nutritional breakdowns, the USDA FoodData Central provides comprehensive data on ingredients used in this recipe. Overall, Air Fryer Chicken Ham Wraps are an excellent option for those seeking a wholesome, flavorful meal without excessive calories or fat.
Wine/Beverage Pairings With Air Fryer Chicken Ham Wraps
Pair your Air Fryer Chicken Ham Wraps with a refreshing beverage to complement the savory and smoky flavors. A chilled glass of Sauvignon Blanc or a light Pinot Grigio works beautifully, enhancing both the chicken and ham’s subtle notes.
For non-alcoholic options, try sparkling water with a slice of lemon, unsweetened iced tea, or a fresh-pressed apple juice. Craft beers, especially wheat ales or light lagers, also make excellent pairings, balancing the richness of the wraps. These drinks help cleanse the palate while highlighting the dish’s delicious flavors.
Cooking Tips and Variations
To get the crispiest Air Fryer Chicken Ham Wraps, avoid overfilling the tortillas, as too much filling can cause them to burst during cooking. If you like extra crunch, try using whole wheat or spinach tortillas. For a gluten-free version, opt for gluten-free wraps.
Experiment with different cheeses such as provolone or pepper jack for a unique flavor twist. Add sliced tomatoes, roasted red peppers, or pickles for additional texture and taste. Always preheat your air fryer for even cooking, and ensure wraps are arranged in a single layer with space between them.
If your air fryer is small, cook in batches to avoid overcrowding. Leftover wraps can be refrigerated and reheated in the air fryer for 2-3 minutes to restore their crispiness.
You can also swap the ham with turkey or roast beef, or make it vegetarian by substituting chicken and ham with grilled vegetables or plant-based deli slices. For an extra flavor boost, brush the wraps with a garlic-infused olive oil before air frying.
Serving Suggestions
When serving Air Fryer Chicken Ham Wraps, presentation is key to elevating the meal from simple to special. Arrange the wraps on a wooden board or platter, cut in halves or diagonally to showcase the colorful filling.
Serve alongside a vibrant side salad, such as a crisp Caesar or Greek salad, to add freshness and complement the warm, savory wraps. For gatherings, you can offer a trio of dipping sauces, such as honey mustard, ranch, and spicy sriracha mayo, allowing guests to customize each bite.
If making these wraps for a party or picnic, wrap them in parchment paper for easy handling and an attractive presentation. They also pair well with a side of air-fried sweet potato fries or a bowl of creamy tomato soup for a heartier meal.
These wraps are just as suitable for a casual weeknight dinner as they are for an office lunch, thanks to their portability and minimal mess. Consider setting up a build-your-own wrap station for family dinners, letting everyone select their favorite add-ins and sauces for a fun, interactive meal.
Air Fryer Chicken Ham Wraps Health Benefits
Air Fryer Chicken Ham Wraps are a smart choice for those looking to maintain a healthy diet without sacrificing flavor. The combination of lean chicken breast and ham provides a substantial amount of high-quality protein, essential for muscle repair and satiety.
Air frying reduces the need for added fats, helping to lower overall calorie intake and support heart health. Including spinach or mixed greens boosts the vitamin, mineral, and fiber content, supporting healthy digestion and immune function. Using whole wheat tortillas increases dietary fiber, aiding blood sugar control and promoting fullness.
This recipe is also adaptable for various dietary needs, including lower-carb, gluten-free, or dairy-free lifestyles. By incorporating nutrient-dense ingredients and minimizing processed components, Air Fryer Chicken Ham Wraps fit well into balanced meal plans and encourage healthier eating habits overall.
FAQs About Air Fryer Chicken Ham Wraps
Can I prepare Air Fryer Chicken Ham Wraps ahead of time?
Yes, you can assemble the wraps up to one day in advance and refrigerate them. For the best texture, air fry just before serving to maintain crispiness.
What type of cheese works best in these wraps?
Swiss, cheddar, provolone, or mozzarella all melt well and pair nicely with chicken and ham. Choose your favorite or use a blend for extra flavor.
How do I make this recipe gluten-free?
Simply use gluten-free tortillas and ensure your ham and cheese are certified gluten-free. The rest of the ingredients are naturally gluten-free.
Can I freeze Air Fryer Chicken Ham Wraps?
While possible, freezing may affect the texture. If freezing, wrap tightly in foil and reheat in the air fryer straight from frozen for best results.
What air fryer model works best for this recipe?
Any basket-style air fryer with a temperature range up to 400°F works well. Larger air fryers allow you to cook more wraps at once.
Air Fryer Chicken Ham Wraps offer a perfect blend of convenience, flavor, and nutrition, making them a standout dish for any occasion. The air fryer transforms a classic combination of chicken and ham into a crisp, golden wrap that is both satisfying and healthier than traditional fried foods. With endless customization options, these wraps can be tailored to suit every palate and dietary preference. Whether you’re preparing a quick family lunch, a meal-prep option, or a party platter, Air Fryer Chicken Ham Wraps are sure to please. Remember to experiment with ingredients and enjoy the process of creating a meal that’s as nutritious as it is delicious.
Ingredients
- 2 medium chicken breasts, cooked and sliced
- 4 slices of deli ham
- 4 large flour tortillas
- 4 slices of Swiss cheese
- 1 cup baby spinach leaves
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
Instructions
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1Preheat the air fryer to 375°F (190°C) for 3 minutes.
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2Lay out the flour tortillas on a clean surface. Place sliced chicken breast, a slice of ham, a slice of Swiss cheese, and a handful of spinach leaves on each tortilla.
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3Sprinkle garlic powder, salt, and black pepper over the fillings. Roll up each tortilla tightly to form wraps.
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4Brush the outside of each wrap lightly with olive oil.
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5Place the wraps seam-side down in the air fryer basket. Cook for 10-12 minutes, turning halfway, until golden and crispy.
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6Remove from the air fryer, let cool slightly, slice in half, and serve warm.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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